low net carbs
[18] In fact, studies show that replacing saturated fat with carbohydrates is associated with an increase in
cardiovascular disease risk. [19]The American Heart Association suggests that total dietary fiber intake should be 25 to 30 grams per day, while the average American consumes only 15 grams per day. While the keto diet typically allows for no more
than 50 grams of total carbohydrates per day, most of the allotted carbohydrates come from fibrous carbohydrates. For example, one can consume a cup of cooked spinach, two cups of chopped romaine lettuce, two cups of cooked broccoli, and ½ cup of raspberries in one day to achieve a total of 46 grams of carbohydrates, and whopping 24 grams of fiber. More fiber is likely to be added by way of other keto-friendly
foods such as nuts, seeds, avocado, and dark chocolate. Keto is certainly not limited in the calcium department either—this myopic statement was likely made only because milk is not allowed on the keto diet due to its sugar content. Other high-calcium foods such as sesame seeds, Chia seeds, cheese, plain yogurt, sardines, canned salmon, almonds, and leafy greens are part of the ketogenic diet. Discrepancies in Top Ranked Diets of 2022We’re not here to belittle or degrade other dietary protocols, however if this analysis from the experts was predicated on scientific evidence, they significantly missed the mark. Let’s take Weight Watchers for example—this diet came in at number five for best diets overall. This is fascinating considering the University of British Columbia recently conducted a randomized trial which explored the results of those following a ketogenic diet versus the Weight Watchers diet. At the 12-week checkpoint, the group following the ketogenic diet achieved two
times more weight loss than the Weight Watchers group.
Counter: Of all the areas for these experts to lend support to a low carb, ketogenic diet, this should be the one. The data is OVERWHELMINGLY clear that a ketogenic diet can not only help prevent diabetes but actually has been shown to reverse it. Despite the fact that the CDC still recommends that those with type II diabetes consume 225 grams of carbohydrates per day, doctors are speaking out against this recommendation as it keeps patients on the vicious cycle of diabetes medication requiring carbohydrates to prevent hypoglycemia, followed by needing the medication for insulin that is released after the consumed carbs. A recent meta-analysis which included 20 years of published research studying the effects of a ketogenic diet on patients with type 2 diabetes. 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.