Mediterranean, keto diet can help stabilize blood sugar: Study

  • A new study has found that a low-carb and Mediterranean diet can help manage blood sugar.
  • Both diets are high in vegetables and low in sugar and processed grains, which help prevent blood sugar spikes.
  • But the researchers said that keto dieters suffer from high cholesterol and find it difficult to stick to the diet.

high fat content


Ketogenic diet

And rich in fiber


Mediterranean diet

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

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


diabetic

To find out how two different 12-week diet programs can affect blood sugar levels and other markers of health. The order of the diets was determined randomly, and the participants were told to eat as much as they liked in each.

on me Well-formulated keto dietParticipants were told to eat between 20-50 grams of carbohydrates per day, moderate amounts of protein and at least three servings of vegetables.

The other option, a Mediterranean dietbased on the traditional eating habits of countries such as Spain and Italy, with mostly plant foods, olive oil, fatty fish, nuts and seeds.

Both diets included plenty of non-starchy vegetables like leafy greens, and reduced added sugar and refined grains like white bread. The difference was that Mediterranean dieters also ate beans, fruit, and whole grains, while ketogenic dieters largely excluded these foods to keep their overall carbohydrate intake low.

The researchers found that the participants similarly improved their blood sugar levels after both diets, compared to before the study, and also lost a small amount of weight. The results suggest that Mediterranean and keto are equally viable strategies for managing blood sugar in prediabetes or prediabetes.

However, the


keto diet

It may have some side effects, while the Mediterranean diet may be easier to maintain over time, according to the researchers.

Keto dieters may have high cholesterol, miss out on certain nutrients, and be difficult to stick to long-term.

While the keto diet improved participants’ blood sugar levels, it also increased cholesterol, which can be linked to an increased risk of heart disease.


heart disease

.

The high fat content of the keto diet — especially if it’s saturated fat from sources like butter, red meat, and dairy — has raised concerns before. Cardiologists and other medical experts who worry about the long-term risks of the keto diet. However, ketogenic dieters had fewer TriglycerideSome evidence suggests that another type of fat is linked to heart problems and may reduce the risk of high cholesterol.

Another potential problem with the keto diet was that participants were eating much less of some nutrients, including vitamin C, folic acid, and


magnesium

.

Keto dieters also ate smaller amounts the basica nutrient associated with healthy digestion and a reduced risk of chronic disease, while the Mediterranean diet significantly increased fiber intake.

Finally, the researchers found that the Mediterranean diet was much easier for the participants to stick to. It can be hard to keep keto Because dieters have to track carbs more closely and cut out a variety of foods, experts previously told Insider.

Overall, the results suggest that it may not be beneficial to cut out healthy, high-carb foods on a keto diet, and the Mediterranean diet may work best for most people, although healthy, low-carb diets may be an option. viable, according to the researchers.

“There should be less emphasis on promoting a particular diet approach as best, and instead, allowing patients to make an informed decision to help them decide which approach is most appropriate for them,” the study authors wrote.