Keto, Mediterranean diet may help stabilize blood sugar: Study

  • A low-carb keto diet and a Mediterranean diet can both help manage blood sugar, new study finds.
  • Both diets are high in vegetables and low in sugar and processed grains, which helps prevent blood sugar spikes.
  • But keto dieters had higher cholesterol and had a harder time sticking to the diet, the researchers said.

a high fat

ketogenic diet

and a high fiber

Mediterranean diet

May be equally effective for balancing blood sugar levels, according to a study published in May 31 American Journal of Clinical Nutrition,

Researchers at Stanford University looked at data from 33 adults pre diabetes or type 2


To see how two different 12-week diet programs might affect their blood sugar levels and other markers of health. The order of the diets was randomly assigned, and participants were asked to eat as much as they wanted on each.

on one Well Formulated Keto DietParticipants were asked to eat 20–50 grams of carbohydrates, moderate amounts of protein, and at least three servings of vegetables per day.

Second option, a Mediterranean dietCountries such as Spain and Italy had traditional eating habits based mostly on plant foods, olive oil, and fatty fish, nuts and seeds.

Both diets included non-starchy vegetables such as leafy greens, and limited sugar and refined grains such as white bread. The difference was that the Mediterranean dieters also ate beans, fruits, and whole grains, while the keto dieters largely excluded those foods to keep their overall carb intake low.

The researchers found that the participants had similarly improved blood sugar levels, and lost weight, after both diets compared to before the study. The findings suggest that Mediterranean and keto are equally viable strategies for managing blood sugar in people with diabetes or prediabetes.


keto diet

According to the researchers, while there may be some side effects, the Mediterranean diet may become easier to maintain over time.

Keto dieters can have high cholesterol, be deficient in certain nutrients, and have a hard time following it in the long run.

While the keto diet improved the participants’ blood sugar levels, it also raised cholesterol, which may be linked to a higher risk.

heart disease


The high fat content of the keto diet – especially if it is saturated fat from sources such as butter, red meat and dairy – has already caused concern. Cardiologists and other medical experts who worry about the long-term risks of the keto diet, However, keto dieters had less triglyceridesAnother type of fat that has been linked to heart health issues may reduce the risk of high cholesterol, some evidence suggests.

Another potential problem with the keto diet was that participants were consuming significantly less of certain nutrients, including vitamin C, folate, and



Keto dieters also eat less fiberA nutrient associated with healthy digestion and a reduced risk of chronic disease, while the Mediterranean diet significantly increased fiber intake.

In the end, the researchers found that the Mediterranean diet was significantly easier for the participants. It can be difficult to maintain keto Because dieters have to closely track carbohydrates and cut out a variety of foods, experts previously told Insider.

Overall, the findings suggest that cutting out healthy high-carb foods on the keto diet may not be worth it, and a Mediterranean diet may work better for most people, although a healthy low-carb diet may be a viable option, according to the researchers. could.

The researchers wrote in the study, “There should be less focus on promoting a particular dietary approach as best, and instead, allowing patients to make an informed choice to help establish the most appropriate approach for them.” should.”

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