The keto diet is gaining popularity. And sadly, so are its myths. For the last three years, this diet has been gaining traction – mostly in those numerous online fitness forums. There are even individuals spreading rumours that it’s never safe without science-backed proof. As individuals, you’re tasked with doing your own due diligence before believing those “facts” being thrown around. Here are the top six keto myths debunked.
Myth 1: Ketosis and Ketoacidosis similar
This couldn’t be any further from the truth. Ketosis is where your body achieves the “perfect” balance to break fat supplies for energy while Ketoacidosis refers to a medical condition where the blood has a higher-than-average acid level. Ketoacidosis its life threating on its own and its more common top patients with high blood sugar. We achieve ketosis by following religiously following a ketogenic diet.
Myth 2: The keto diet is made up of high protein snacks
Contrary to popular belief, ketosis is based on having a reduced protein intake. This is arguably the most pronounced myths doing rounds on the internet. You’re trying to lose weight, not to bulk up. In fact, high protein levels work against ketosis. How is this possible When we have too many proteins, they are broken down to form amino acids? Acidity levels rise at this time. Besides, you already know that excess protein is converted into glucose. This leads to a high blood sugar and your body stores the extra glucose in fat cells to counter this effect. This is how proteins work against ketosis
Myth 3: The ketogenic diet was discovered recently
This is not something new. The ketogenic diet is an improvement of the “fasting diet” that dates back to the early 90s. It was performed by physicians after they discovered that it led to fewer epileptic seizures amongst adults. A few decades later, researchers built upon this to discover that when we eat fewer carbs, our body is fueled by beta-hydroxybutyric acid. This was the first type of ketone to be discovered. So, the ketogenic diet was then developed through the classic trial and error and this is why its recorded in almost all health books.
Myth 4: The keto diet leads to poor cardiovascular health
Its common knowledge that cholesterols are bad for our heart. But how many of us know that there are healthy cholesterols too? All joints in the body are lubricated by cholesterol. There are two distinct types of cholesterol – high-density ones and low-density ones. When you’re on a keto diet, you use up carbohydrates, blood sugar reduces and your body is more responsive to insulin. This means that your heart doesn’t have to work twice as hard and it stays in optimum condition.
Myth 5: Your brain can’t work without carbohydrates
Truth be told. It even functions better without ketones. Your brain only needs glucose and this is obtained through gluconeogenesis. All the energy that your brain uses is provided by the liver as it breaks down fats through metabolism.
Myth 6: You may end up lacking vital nutrients of ketosis
They’re many different ways of executing the ketogenic diets. If you end up with nutrient deficiency, then you’re doing it wrong. There’s only one requiem to ketosis – keep your carbs on the lower side. It works even better if you cut down on the protein intake too. If you think a keto diet involves enjoying a large tub of ice cream alone, then I agree with you. You may lack the vital nutrients. However, all nutritionists agree that including a generous serving of leafy vegetables to your diet is good for your heart, body and mind.
Myth 7: Ketogenic diets never have dietary fibre
If your ketogenic routine includes ordering a large sandwich and downing it with Coke – chances are you’re not meeting the daily recommended fibre requirement. A well-thought keto diet is made up of seeds, veined vegetables, dairy products and fruit chunks. All these are rich in dietary fibre. This is the type of fibre that is never broken down but it helps your gut function more effectively. It does this by slowing down food absorption in the small intestines. This means that your body absorbs more nutrient from the food this way.
Now that you’ve seen common keto myths debunked, don’t believe everything you see on the internet.