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Examples of complex carbs include:PotatoesCornParsnips and starchier veggiesLegumes and beans like chickpeas and kidney beansWhole grains like bread, breakfast cereal, rice, and quinoaWhat About Low-Carb Grains?Some keto professionals and advocates believe grains, in general, aren’t suitable for a ketogenic diet. In contrast, others say it depends on the grain, how often you eat it, and the person. People who are more fat-adapted may be able to remain in ketosis while consuming some grains. Fat adaptation means your body is metabolically equipped to handle digesting fat instead of carbs and smoothly switching between the two fuels. You need to assess the net carb count of low-carb grains instead of the total grams of carbs to determine whether you should include low-carb grains in your diet. In smaller amounts, you might be able to have some lower-carb grains and stay in ketosis.
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The review concluded that ketogenic diet is ‘superior’ in terms of glycemic control—the results were significant enough to recommend the keto diet as a treatment for type 2 diabetes. [15]Another recent study concludes that in addition to reduction in body weight and improving lipid profile, there was a significant improvement in HbA1c and reduction in the intake of insulin and oral antidiabetic drugs in patients with type 2 diabetes. [16] Not only does this research show how the keto diet can lead to weight loss and improved metabolic health, it’s also monetarily cost effective as it reduces the need for insulin and oral antidiabetic drugs. Lastly, our friends at Virta Health are doing incredible work reversing type 2 diabetes with their low carb protocols. One of their studies shows that this dietary monitoring protocol lowered glycemic control medication from 55. 7 to 26. 8% including insulin (-62%) and sulfonylureas (-100%). There was also resolution of diabetes (reversal, 53. 5%; remission, 17. 6%) in the intervention group but not in usual care group. [17]Overall Ranking: 2/5 StarsThe experts placed the keto diet in the bottom half in all but the short-term weight loss category primarily because of the diet’s emphasis on fat-rich foods.
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Keto Rankings Based on the CriteriaThe keto diet received an overall score of 2/5. To break it down by each general category, the ratings they gave the ketogenic diet are as follows:· Short-term weight loss = 3. 7/5· Long-term weight loss = 2. 2/5· East to follow = 1. 4/5· Healthy = 1. 9/5 Below are the ratings for each subcategory along with the experts’
opinions regarding every category that was assigned to rank each diet. Each explanation is refuted using evidence-based
nutrition science to show where the experts missed the mark. Short-Term Weight Loss: 3. 7/5 StarsThe
panelists noted that the keto diet is a fast and effective strategy for weight loss. This was followed by one expert’s opinion that short-term effectiveness doesn’t mean it’s a “good idea”. Counter: While we agree that keto is a fast and effective strategy for weight loss, it should
have received an excellent rating (not just average) in this category.
