The verdict on keto diet
I’D BET a million dollars that you’ve noticed the keto trend lately. From Instagram celebs to wellness gurus praising this so-called wonderful way of eating, you might be wondering what all the hype is about. So, as a dietitian, here’s my opinion on the ever-popular ketogenic diet (or “keto” for short).
What is it?
The keto diet is a super-low-carb diet. In terms of carbs, you basically can’t eat much more than a slice or two of bread and a banana per day. Subsequently, your diet is made up of mostly protein, fat and non-starchy veg. The idea is that your body enters a state of ketosis, or “fat” burning, rather than using carbohydrates for fuel.
What’s my verdict?
While the ketogenic diet has been used to treat epilepsy in young children, there simply isn’t enough quality, long-term evidence to recommend this diet for the general population. From a nutrition perspective, my main gripes with the keto diet are that:
1. It cuts out healthy food: Carbohydrates are found in a range of nutritious foods, like grains, legumes, fruit, dairy and starchy veg. So, if you’re limiting carbs, you’re at risk of missing out on valuable nutrients that come from these foods, like fibre to support a healthy gut, or calcium for strong bones and teeth.
2. It can be hard to sustain: Let’s face it: cutting carbs is hard. Seriously, who wants to give up all of that delicious food? You would have to wave goodbye to your morning muesli, your lunchtime sandwich and your favourite noodle stir-fry for dinner. What’s more, you might even experience fatigue and bad breath when you go on a keto diet, making it even harder.
3. It’s a diet: The very notion of a “diet” is something that doesn’t sit well with me. Instead, I think what’s important is that you find a flexible way of eating that works for you, sans labels and strict food rules. What works for you will fit your lifestyle with ease, cater to your likes and dislikes and be sustainable in the long-term. Fad diets are usually the exact opposite – and for most people, I’m sure that’s particularly true for the infamous ketogenic diet.