Mediterranean Diet Edges Out Keto in Latest Diabetes Study

Low-carbohydrate diets have become popular choices for managing type 2 diabetes and reducing the risk of developing the condition. These diets focus on limiting the intake of carbohydrates, which can help stabilize glucose levels. However, there's ongoing debate about the optimal amount of carbs and which sources should be included for the best health outcomes.

The ketogenic diet is known for its very low carb and high fat content, leading to significant changes in how the body uses energy. In contrast, the Mediterranean diet is more balanced, emphasizing vegetables, legumes, fruits, whole grains, olive oil, and fish. Both diets aim to reduce carbohydrate intake but differ in their approach and flexibility.

A recent study conducted by Stanford University compared the effects of the ketogenic and Mediterranean diets on individuals with type 2 diabetes or prediabetes. Over a period from June 2019 to December 2020, participants alternated between the two diets to assess their impact on weight loss, glucose control, and overall health. This comprehensive approach allowed researchers to observe how each diet performed in real-life settings.

Both diets were effective in improving glucose control and promoting weight loss among participants. The ketogenic diet led to a slightly higher reduction in triglycerides, while the Mediterranean diet was better at lowering LDL cholesterol, a key factor in heart health. These results indicate that both diets offer valuable benefits, but each has its unique strengths.

While the ketogenic diet showed promise in certain areas, it was found to be less rich in essential nutrients like fiber and several vitamins compared to the Mediterranean diet. Additionally, participants found the ketogenic diet harder to maintain over the long term, highlighting challenges in adherence. The Mediterranean diet, being more varied and less restrictive, was generally easier for participants to follow consistently.

The study suggests that both ketogenic and Mediterranean diets can be effective for managing type 2 diabetes and prediabetes. However, the Mediterranean diet may offer a more balanced approach with better nutrient intake and easier long-term adherence. For sustainable health benefits, focusing on reducing added sugars and refined grains while including a variety of vegetables and whole foods appears to be the most practical strategy.