Which one is better at fighting Diabetes?
Both the Keto and the Mediterranean diets successfully cut blood sugar levels in patients with prediabetes or type 2 diabetes, according to a recent small randomized trial.
Among 33 adults, the well-formulated keto resulted in a 9% drop in average blood sugar values after 12 weeks, while the Mediterranean diet resulted in a 7% drop, reported researchers in Stanford University. Both diet types also led to decreases in weight (8% vs 7%, respectively), without any significant differences between the groups.
Both diets are considered “low carb” and are based on the foundation of limiting added sugars and refined grains, and consuming more non-starchy vegetables. However, Keto avoids legumes, fruits, and whole intact grains that are otherwise included in the Med diet.
“The one thing everybody did pretty well was limiting added sugar and refined grains. That was the main message for both diets,” a researcher explained.
The Keto diet was more polarizing,” she added. “What we were hearing is that some people just couldn’t do the Keto because it was too restrictive.”
The Keto dieters saw a greater reduction in triglycerides — a 16% drop from baseline versus only a 5% drop for Med dieters. LDL cholesterol increased by 10% with the Keto diet and decreased by 5% with Med, while HDL cholesterol increased by 11% with Keto and 7% with Med.
However, the Keto diet fell flat for nutrients, as those who stuck to this diet had lower intake of fiber; thiamine; vitamins B6, C, D, and E; and phosphorus compared with the Med dieters.
“The lower in carbs you go, the more you’re wiping out entire food groups that are considered very nutrient dense and healthy,” one of the researchers said.
“Restricting added sugars and refined grains and emphasizing the inclusion of vegetables should be the focus,” he added. “There’s no reason to restrict heart-healthy, quality carbohydrate foods.”
The researchers didn’t necessarily discourage weight loss, but there wasn’t a particular calorie restriction put on the participants. On average, participants consumed about 250 to 300 fewer calories than they normally had per day.
A total of four adverse events were reported, with just one — an elevated ALT (liver enzyme) level on Keto — considered to be likely related to the study.
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Source: MedPage Today • Kristen Monaco • July 8, 2022