how to start keto diet plan
We must keep in mind that the ketogenic diet relies heavily on healthy monounsaturated fats and omega-3 fatty acids.
Those fats have been shown, time and again, to improve cholesterol and decrease mortality risk from cardiovascular disease. [11]The majority of fat sources found in the ketogenic diet stem from salmon, other fatty fish, nuts, seeds, olives, olive oil, and avocado. Heart Healthy: 1. 9/5 StarsThe keto diet was ranked near the bottom of the heart-healthy category and one of the primary reasons was an outright piece of misinformation. The expert stated that one who follows the keto diet gives up non-starchy vegetables. In addition, he or she said that
giving up fruits, whole
grains, and starchy vegetables ‘and this “is the opposite of what we want for diabetes and heart disease prevention. ”Counter: As previously stated, the ketogenic diet urges that most of its carbohydrates come from low-carbohydrate, fibrous green vegetables, as well as nutrient-dense, low-sugar fruits such as berries, bell peppers, avocado, and olives. The keto diet is certainly lacking in grains and starchy but are they necessary to maintain heart health? May they possibly even harm heart health? Refined grain-based foods such as bread, cereal, and pasta are highly processed and strip nutrients and fiber, resulting in a pale version of what the intact whole grains resembled before processing. A diet high in added sugars for
just a few weeks has been found to produce numerous abnormalities found in patients with coronary heart disease including elevated insulin levels and insulin resistance. More importantly, a diet low in added sugars and refined carbohydrates has been found to reverse all these metabolic defects.
These are known as GLUTs (glucose transporters). [2] Contrary to popular belief, not all cells require insulin in order to transport glucose inside of a cell. Some organs and tissues are insulin-independent, meaning insulin is not required, whereas others are insulin-dependent, meaning they require insulin. [3] GLUT 4 transporters are located on skeletal muscle, adipose tissue, and the heart and do require insulin. In order for glucose to be transported into these cells, insulin must bind to insulin receptors and signal for this process to occur. Insulin is produced by beta cells in the pancreas in response to high blood glucose levels. Once it is released, it binds to insulin receptors and triggers a response to allow glucose to be transported into the cell. [4]GLUT 1 Insulin independentBloodBlood-brain-barrierHeart (partially) GLUT 2Insulin-independentLiverPancreasSmall IntestineGLUT 3Insulin-independentBrain NeuronsSpermGLUT 4Insulin-dependentSkeletal MuscleAdipose tissue (fat)HeartDysfunctions in Glucose RegulationGlucose regulation can become dysfunctional at many different steps. If insulin is not produced sufficiently, glucose is unable to enter insulin-dependent cells and these cells can starve. This is known as type 1 diabetes mellitus. If insulin is produced sufficiently, but receptors are damaged or are insulin resistant, they can not signal to allow glucose transport, and again cells become starved for energy.