5 Big Keto Myths that are Dead Wrong

Navigating nutrition information can be confusing, especially regarding the keto diet. Many keto diet myths cloud the truth about this popular eating approach.

Let's separate fact from fiction and explore the truth about the ketogenic diet and its impact on health benefits, cholesterol levels, blood sugar control, and body fat.

I've spent years helping people understand and implement the ketogenic diet. So, let’s clear up the confusion and empower you with facts.

Will Eating All That Fat Cause a Heart Attack?

One of the biggest keto diet myths is that fat will clog your arteries, leading to a heart attack. This isn’t true when done correctly. It also may not necessarily impact blood pressure and heart disease the way people believe.

The ketogenic diet and diets impact ketone bodies, fat metabolism, and how stored fat is used for energy in the body.

The issue isn't fat itself but its combination with refined carbohydrates and sugar. This includes carb diets like pastries and sugary drinks, where these foods contain both high sugar content and sometimes saturated fats.

This combination creates glycation, leading to sticky blood and damaging protein byproducts. These also contribute to overall cholesterol levels, so that must be watched, too.

A well-formulated keto diet, sometimes referred to as a low-carbohydrate ketogenic diet, limits carbohydrate intake. This helps improve heart health markers and control blood sugar.

Does a Low-Carb Diet Starve Your Brain?

Another myth is that low-carbohydrate diets deprive your brain of glucose. While the brain uses glucose, it also runs efficiently on ketones. Ketones are produced when your body breaks down fat for energy, a process called ketosis.

In conditions like Alzheimer’s and Parkinson’s, neurons are often glucose-deprived due to insulin resistance caused by chronic carbohydrate consumption, whether carb diets or something more drastic.

The ketogenic diet might help with this condition. Reducing your overall carbohydrate intake through a low-carb diet can contribute to ketosis.

A keto diet, combined with intermittent fasting, may promote neurogenesis – the growth of new brain cells.

Human studies are always growing in their data regarding these specific topics within diets, especially a diet rich in fat like the ketogenic diet.

So much about health still needs further research to determine the exact answers and potential effects of these various eating styles and what exactly are the health benefits, if any.

Be sure to talk with a healthcare professional to learn more and get answers based on the most up-to-date human studies available.

Will a High-Protein Diet Cause Bad Breath?

Some believe that high-protein keto diets cause bad breath and constipation. The ketogenic diet is not high in protein; it's moderate.

Adequate protein is crucial in keto for muscle maintenance, repair, and neurotransmitter production. It’s excessive carbohydrate intake from a carb diet that often causes these problems.

The amount of people who eat within high-carb diets is certainly a factor in blood sugar as well. High-carb diets tend to include things that raise insulin quickly.

Is Ketoacidosis a Dangerous Side Effect of Keto?

Ketoacidosis is dangerous, but it primarily affects people with type 1 diabetes and sometimes those with type 2 diabetes who are on insulin.

Nutritional ketosis, achieved through a keto diet, may help prevent type 2 diabetes. Nutritional ketosis moves people away from diabetic ketoacidosis. This misconception leads some to fear healthful eating habits.

This type of low-carbohydrate ketogenic diet works because it helps regulate carbohydrate intake and people are eating less processed sugar and processed food overall.

Is Eating Butter and Bacon Fat Sustainable?

A keto diet isn't about only eating butter, lard, and bacon grease. It’s about consuming whole foods with healthy fats. Is the diet safe over long-term use, and do high-cholesterol people eat ok with this diet?

Prioritizing grass-fed butter, organic bacon, and other healthy fats provides sustained energy and satiety. Explore the connection between preventive medicine and the keto diet. See the role of overall health practices and keto.

What’s unsustainable are processed vegetable oils in packaged foods. Many contain GMOs and pesticide residues. These may impact overall health.

So be careful with food intake as many popular diet trends out there do lead to better long-term effects compared to something that might be better deemed as one of the fad diets, so consider looking up multiple studies support regarding any fad diets and the food choices within the various types out there and discuss things with a health professional to learn even more about the american diet in specific and what tends to be better over long term.

Look to resources for internal medicine, as they can be a source of help as well when searching to find doctors to get opinions from.

Keto Diet Myths: Addressing Common Misconceptions

Busting these keto diet myths is vital. It fights misinformation, fear, and doubt about how food impacts wellbeing.

So stay informed on the latest news as more studies and public health announcements become available, but avoid anything that says it will "improve blood" as a result.

Any type of claim that is specific without studies and a doctor to confirm it might not be true. The Ketogenic diet minimizes carbohydrates with moderate protein and healthy fats like olive oil, avocado, or eggs.

Be careful if you see things that just say it will help you to "improve blood sugar," because that can often be false advertising to get someone to buy something.

Check that it says to "improve blood sugar control," as that is something much more attainable.

Addressing Digestive Health Concerns on Keto

One common myth about the keto diet is that it inevitably causes digestive issues such as bloating or discomfort. While some individuals may experience initial adjustments, these symptoms are often linked to a lack of fiber or hydration.

For those managing specific conditions, like diabetic stomach—a term sometimes used to describe gastroparesis or slow stomach emptying—properly structuring meals on keto is essential.

Incorporating low-carb, high-fiber vegetables such as zucchini, spinach, and broccoli can support gut health without spiking blood sugar.

Pairing these with healthy fats and easily digestible proteins helps maintain a balanced approach that supports both digestive and metabolic health, debunking the misconception that keto is inherently hard on the stomach.

Conclusion

Many keto diet myths exist. It’s crucial to approach keto, or any diet change, with accurate information. There is always research being done on how specific things affect body weight, body composition, and more, so we will get new studies and articles over time.

There is information from the realm of internal medicine being added constantly as we find new data regarding long-term human impacts and also how certain diets lead to potentially worse outcomes in the long term compared to short-term benefits.

Sometimes we find through research and scientific studies that diets lead to other complications we had never considered.

This diet could be an issue with body fat, too, if not managed correctly over the long term, as high fat and lots of red meat intake could cause issues that counter some of the weight loss and lean meat's health benefits associated with ketosis when not eating carbohydrates.

So please be aware and check with your doctor when deciding if this is right for you. With knowledge and mindful eating, the right diet can be transformational. Understanding keto diet myths empowers you to take control of your health.

FAQs about keto diet myths

Is there a downside to the keto diet?

Like any diet, keto has potential drawbacks. Some experience the "keto flu" initially, with fatigue and headaches. Because body fat will start being utilized as an energy source, the body does sometimes react negatively before it adjusts.

The term "keto flu" doesn't necessarily impact blood flow or anything directly related to blood itself, though. If it does impact any specific blood components, further research would need to be conducted to verify that relationship and if blood flow is increased in any specific parts of the body for specific groups of people.

Eating carbohydrates should probably be slowly reintroduced if you notice any specific issues arising during ketosis so that you don't shock the body's systems after making any major dietary shift away from eating carbohydrates frequently, as the keto diet aims to help control and lower blood sugar so you'll want to work closely with your physician when stopping a ketogenic diet so you don't increase the risk of insulin resistance.

It’s important to listen to your body and adjust. Long-term sustainability can be challenging, so talk to a professional about integrating keto.

Find out if this diet is something truly sustainable and long-term viable for people. Also, determine if this particular style is really beneficial at all, as there are other alternatives to the keto diet.

What are the big mistakes on keto?

Common mistakes include too much protein, not enough healthy fats, or hidden carbs in processed foods. Stay hydrated and get enough electrolytes.

Try to avoid too much-saturated fat, too, even if the body processes saturated fat differently with a keto diet.

Why are people quitting keto?

Reasons vary. Some struggle with restrictions, others find it hard to maintain long-term, or have adverse reactions.

The keto diet can work better for people of very different types of physical shapes, ages, current weight, genetics, health conditions, and so many other factors that must be taken into consideration.

It could help lose weight for people who are looking to control blood sugar as well. This might work as a better solution compared to people with high cholesterol.

Keto isn't one-size-fits-all, so listen to your body. Keto may or may not actually lead to risk factors in any way.

What is the trick to a keto diet?

The key is planning and preparation. Focus on whole, unprocessed foods. Understand your macro needs. Listen to your body.