Keto May Aid Weight Loss—But It Could Harm Your Gut and Heart Health
The keto diet has been praised for its effectiveness in weight loss and blood sugar control, but new research suggests it might not be the best choice for heart or gut health.
A recent study, published in Cell Reports Medicine, reveals that while the keto diet can help shed pounds, it may also decrease beneficial gut bacteria and increase cholesterol levels, raising concerns about long-term health effects.
The Study’s Findings
Researchers studied 53 healthy adults over 12 weeks, dividing them into three groups: one followed a moderate-sugar diet, another a low-sugar diet, and the third a keto diet.
Participants on the keto diet showed increased levels of total cholesterol and apolipoprotein B, a marker for cardiovascular disease risk.
Additionally, their gut microbiome diversity—essential for digestive and immune health—declined, with a noticeable drop in beneficial bacteria like Bifidobacteria.
In contrast, those on a low-sugar diet had lower LDL (“bad”) cholesterol and maintained a healthier gut microbiome without the same negative effects. While both diets resulted in weight loss, the keto diet’s impact on heart and gut health stood out as a potential red flag.
Why Does Keto Affect Gut and Heart Health?
The keto diet is notoriously high in fats, especially saturated fats, which can elevate LDL cholesterol and increase the risk of heart disease.
“Diets that are excessively high in saturated fats can increase LDL cholesterol levels, contributing to arterial plaque formation,” explains Veronica Rouse, RD, a heart health expert. This cholesterol build-up raises the likelihood of cardiovascular disease.
Moreover, keto’s emphasis on fats over fiber-rich foods like fruits, vegetables, and whole grains means it lacks the fiber that helps lower cholesterol and supports gut health.
“The lack of fiber in a ketogenic diet can negatively affect LDL cholesterol levels,” says Rouse. This also impacts the gut microbiome, which thrives on the diversity of plant-based foods.
In contrast, a low-sugar diet doesn’t typically exclude these fiber-rich foods, making it more favorable for maintaining a healthy gut and heart.
Is a Low-Sugar Diet Better Than Keto?
While the keto diet may offer short-term benefits for weight loss and specific health concerns, its long-term effects on gut and heart health could be less favorable.
A low-sugar diet, which focuses on whole, unprocessed foods, may offer a more balanced approach, supporting both weight management and cardiovascular well-being.
“Low-sugar diets tend to emphasize the whole, unprocessed foods that we like to encourage for a healthy microbiome,” says gastroenterologist Dr. Ritu Nahar. A diverse gut microbiome is crucial for digestive health, immune function, and reducing inflammation.
The Bottom Line
Keto can be effective for weight loss, but if heart and gut health are your primary concerns, you may want to reconsider. A low-sugar diet offers a broader range of nutrients, especially fiber, which benefits both cardiovascular and digestive health.
As always, it’s best to consult with your doctor to weigh the pros and cons of any diet plan, particularly if you’re considering long-term health impacts.
