For this week’s Food Savvy Friday, we’re delving into the facts around the Ketogenic and Whole30 diets, and whether certain guidelines and recommendations associated with these diets are fact or myth. We are not sharing this information to promote unsustainable or unhealthy eating patterns, but rather to educate the community on some of the current societal dietary trends and their efficacy.
Ketogenic
Commonly known as “keto”, this diet suggests consuming foods high in fat and avoiding carbohydrates. The idea is that getting most of your calories from fat forces your body to use different energy pathways. With less carbohydrates available, the body instead burns fat for energy, entering a state called ketosis.
Fact: Ketosis is thought to have benefits for people with epilepsy. Some research also suggests it may have benefits for blood sugar control among people with diabetes.
Myth: High fat content, especially saturated fats, paired with limited carbohydrates from nutrient-rich fruits, veggies, and grains, is a concern for long-term heart health. Some studies suggest that the keto diet doesn’t provide enough calcium, vitamin D, magnesium, and phosphorus, which could lead to micronutrient deficiencies over time. It is important to consume foods with these nutrients, such as spinach, almonds, and whole-grains.
Whole30
The Whole30 diet suggests avoiding sugar, alcohol, grains, legumes, and dairy for 30 days. It does recommend eating plenty of vegetables, some fruit, moderate amounts of meat, seafood and eggs, and fats from nuts and avocado. It’s important to mention that Whole30 stems from a 30-day dieting experiment and has developed into a brand that offers products and books. This may indicate it is more of a marketing ploy or a “fad-diet” rather than something that people should rely on for long-term health benefits.
Fact: Consuming a variety of fresh vegetables, and foods containing complex carbs, proteins, and fats is good for your health. It is also wise to reduce foods with added sugar and synthetic ingredients. Whole30’s emphasis on good fats from oils, nuts, seeds, fish and avocado mirrors some components of the Mediterranean diet, which has been shown to decrease the risk for heart disease and reduce blood pressure and bad cholesterol.
Myth: Whole30 is often viewed as a “reset”. There is a myth that restricting certain foods can help you return to some hypothetical baseline. The problem is that after 30 days, dieters are likely to fall back into old patterns. Benefits from incorporating nutrient-dense foods are unlikely to stick around. It is more important to combine healthy fats, fresh produce, and whole grains in your diet.
We hope you enjoyed this post! And just an important reminder to always do your own research and consult a dietitian or physician when it comes to your food and diet regimens.