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Myths about the LCHF/KETO diet
Katja’s blog
Changing your diet is a big step. A concrete change, where we turn the traditional food pyramid upside down and at the same time exclude (or limit to a minimum) the entire food group, can change our way of life and our health. But is that really the case? At the beginning, each one of us was in doubt as to whether this was correct, whether we were doing the right thing, or whether we were doing the wrong thing… Fortunately, the LCHF/KETO diet is one of the most studied diets from a medical standpoint. There are countless researches.
I already wrote about the advantages of LCHF/KETO eating in a blog titled The effect of the LCHF/KETO diet on health. Today I decided to collect a couple of general myths that are circulating about the LCHF/KETO diet and which are actually completely without a basis and concrete evidence.
MYTH 1: The LCHF/KETO diet causes severe nutrient deficiencies
You know that surprised look: “What, you don’t eat the fruit AT ALL??? Not even whole grain stuff?? This is not healthy!!!”
The truth is that fruit can also be consumed on LCHF/KETO, but only berries (and avocado, which is also a fruit). However, whole grains are completely excluded. Yes, that also includes “buckwheat žganci” and various whole grain “healthy muesli”. And as a result a myth has been created, stating that this diet cannot be healthy if we exclude all of those foods from our daily menu. But the fact is that the LCHF/KETO diet is extremely rich in vegetables (again, not just any kind), high-quality proteins and especially healthy fats, which are an ideal source of micronutrients, vitamins and minerals. It is based on unprocessed foods found in their original form. In addition, the vitamin content of fruit is greatly overestimated. This can be found in comparison tables of vitamin C content in fruits and vegetables.
Fact: A properly designed LCHF/KETO diet is much more nutritious and rich than a classic diet.
Myth 2: Carbohydrates are essential for the brain
I often hear that glucose is the only source of energy for our brain. This fact is by no means true. Our organism can draw energy from two sources: either from glucose (carbohydrates) or from ketones (fat). We know the essential macronutrients (meaning that the body cannot produce them on its own), namely proteins and fatty acids. Essential carbohydrates do not exist. The body can function normally WITHOUT the intake of carbohydrates. The body does not get sick without carbohydrated, as it happens when there is no guaranteed intake of proteins or fatty acids. The part of glucose that certain cells need for functioning, is synthesized by the organism independently from proteins in the process of gluconeogenesis.
Fact: The statements “the brain needs glucose to function properly” or “cereals help the brain stay healthy” are one-sided and not entirely true.
Myth 3: Ketones are dangerous, they cause ketoacidosis
This statement is not true unless you have type 1 diabetes or untreated type 2 diabetes. If you do not have any of the above, then there is absolutely no risk of developing ketoacidosis. Ketones are a natural “byproduct” of breaking down fat for energy.What is the difference between ketosis and ketoacidosis? In this nutritional ketosis, ketone values are between 0.5 and 6 mmol/L. Ketoacidosis can only occur with ketone values above 20 mmol/L.
Myth 4: The LCHF/KETO diet damages the kidneys
I often hear and read that the LCHF/KETO diet is dangerous because of the large amount of consumed meat. That’s not true. The LCHF/KETO diet is definitely NOT a protein or meat diet. Protein intake is limited to 20-25% of total intake.
Fact: The LCHF/KETO diet is NOT based on protein (meat) intake and does not stress the kidneys.
More about other errors in the record The most common mistakes in the LCHF/KETO diet.
Myth 5: The amount of fat and eggs consumed on the LCHF/KETO diet clogs the arteries
This is, in my opinion, the most common misconception. In fact, the myth of fat clogging arteries is based on completely flawed reasoning and research (if you don’t believe it, google a gentleman named Ancel Keys). Everything you need to know about cholesterol and LCHF/KETO diet is written in the blog Cholesterol and the lchf/keto dietMyth 6: LCHF/KETO diet causes gallstones
In fact, research shows the opposite. Gallstones are caused by a diet in which we completely remove fats from our menu. Why? Bile is intended for breaking down or digesting fat. If there is no fat in our diet, the gallbladder is at rest and gallstones can form.
Fact: The LCHF/KETO diet has no negative relationship with gallstones.
Myth 7: The LCHF/KETO diet is a trend and has no scientific basis
The LCHF/KETO diet is one of the most researched diets. The fact that the ketogenic diet (KETO diet) was developed as early as 1920 for the purpose of treating epilepsy proves that it is not just a trend. The development of pharmaceutical giants and drugs has pushed the treatment of epileptic seizures with the help of the KETO diet into oblivion. In recent decades, the treatment of epilepsy with the help of nutrition in patients with epileptic seizures has been reintroduced. This form of treatment is especially successful in children. The Clinical Center in Ljubljana also has a program for the treatment of children with epilepsy using the KETO diet.
In addition to the above, research proves that the LCHF/KETO diet can help treat obesity, insulin resistance, type 2 diabetes, high blood pressure and other diseases, such as the prevention of Alzheimer’s, Parkinson’s disease and even certain types of cancer.
Fact: The original purpose of the KETO diet was medical – as a mechanism to reduce or prevent epileptic attacks.
Myth 8: We can consume all types of fats while on a LCHF/KETO diet
Not all fats are suitable either. Many times, people misinterpret the fact that it is a high-fat diet and they consume all kinds of fats. Some basic knowledge about fats is required. All highly processed vegetable oils, processed fatty foods, foods rich in omega 6 fats and similar are not allowed on LCHF/KETO diet. Why? Because they are proven to cause inflammatory conditions in the body, which can also lead to cardiovascular diseases.
Fact: The LCHF/KETO diet is based on unprocessed fats (coconut oil, olive oil, avocado, egg yolk, butter, milk fat, fatty cuts of meat, fatty fish rich in Omega 3…) and not on all types of fat.
You can read more about the LCHF/KETO diet in the blogs at pages of Katja’s blogs.
Sources:
https://ketokrate.com/is-the-keto-diet-safe-10-myth-busting-arguments-for-the-safety-of-ketosis/
https://www.dietdoctor.com/ignoring-mainstream-myths-low-carb-ketogenic-eating
https://draxe.com/hub/keto-diet/keto-diet-myths/
https://www.ketogenic-diet-resource.com/low-carb-dieting.html
15.04.2018, Katja, LCHF Style
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