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Arthritis Diet and Exercises

Are Keto Diets Safe?


“Are Keto Diets Safe?” Given the decades of use
of ketogenic diets to treat certain cases of pediatric epilepsy,
a body of safety data has accumulated. Nutrient deficiencies would
seem to be the obvious issue. Inadequate intake of 17 micronutrients
—vitamins and minerals— has been documented in those
on strict ketogenic diet. Dieting is a particularly
important time to make sure you’re meeting all your
essential nutrient requirements, since you may be
taking in less food. Ketogenic diets tend to be
so nutritionally vacuous that one assessment estimated
that to get a sufficient daily intake of all
essential vitamins and minerals you’d have to eat more than
37,000 calories a day. That’s one of the advantages
of more plant-based approaches. As the editor-in-chief of the Journal of the American
Dietetic Association put it: “What could be more nutrient
dense than a vegetarian diet?” Choosing a healthy diet may be easier than sticking 50 sticks
of butter in your coffee. And we’re not talking about just
not reaching your daily allowances. Children have gotten
scurvy on ketogenic diets, and some have even died
from selenium deficiency (which can cause
sudden cardiac death). The vitamin and mineral deficiencies
can be solved with supplements, but what about the
paucity of prebiotics, the dozens of types of
fiber and resistant starches found concentrated in
whole grains and beans that you’d be missing out on? Not surprisingly, constipation
is very common on keto diets, but as I reviewed before, starving
our microbial self of prebiotics can have a whole array
of negative consequences. Ketogenic diets have
been shown to reduce the richness and diversity
of our gut flora. Microbiome changes can be
detected within 24 hours of switching to a
high-fat, low-fiber diet. The lack of fiber starves
our good gut bacteria, but we used to think dietary fat itself was nearly all
absorbed in the small intestine. But based on studies
using radioactive tracers, we now know that about
7% of the saturated fat in a fat-rich meal can
make it down to the colon, which may result in detrimental
changes in our gut microbiome, weight gain, increased leaky gut,
pro-inflammatory changes. For example, a drop in
beneficial bifidobacteria and a decrease in overall
short-chain fatty acid production, both of which would be expected to increase the risk of
gastrointestinal disorders. OK, but striking at
the heart of the matter, what might all that saturated
fat be doing to our heart? If you look at low-carbohydrate
diets and all-cause mortality, those who eat lower-carb diets
suffer a significantly higher risk of all-cause mortality,
meaning they live, on average, significantly shorter lives. From a heart disease
perspective, though, it matters if it’s an
animal fat or plant fat. Based on the famous Harvard cohorts,
eating more of an animal-based low-carb diet was associated
with higher death rates from cardiovascular disease—
a 50 percent higher risk of dying from a heart
attack or stroke— but no such association was found for lower-carb diets
based on plant sources. And it wasn’t just Harvard. Low-carbohydrate dietary patterns
favoring animal protein and fat, from sources such as
red meat and chicken, were associated with
higher mortality; whereas those favoring
plant protein and fat, from things like vegetables, nuts,
peanut butter, whole grains, was associated with lower mortality. Cholesterol production
in the body is directly correlated to body weight. Every pound of weight
loss by nearly any means is associated with about
a one-point drop in cholesterol levels in the blood. But put people on very
low-carb ketogenic diets and the beneficial effect
on LDL bad cholesterol is blunted or even
completely neutralized. Counterbalancing changes
in LDL size or HDL (what we used to think
of as good cholesterol) are not considered sufficient
to offset this risk. You don’t have to wait until
cholesterol builds up in your arteries, though,
to have adverse effects. Within 3 hours of eating a
meal high in saturated fat you can see a significant
impairment of artery function. Even with a dozen
pounds of weight loss, artery function worsens
on a ketogenic diet which appears to be the case
with low-carb diets in general. So, bad for the gut,
bad for the heart, but is it bad to the bone? We’ll find out next.

100 thoughts on “Are Keto Diets Safe?

  1. People on a keto diet for 5 years states her LDL, CHOLESTROL etc are all "perfect" I asked her what the results were on free radicals, pcbs, ddt, toxins & dioxins were? *drew blank 🤷‍♂️

  2. is there any good site where can you can type certain types of fruits like apple and you can get a whole list of nutrients like Vitamin C, Selen and all that stuff?

  3. Anyone who thinks eating blocks of lard, heavy cream, and fatty meats is safer over starchy vegetables, fruits, and whole grains deserves what’s coming.

  4. Bloody hell the amount of times I’ve heard keto diet fans say a vegan diet is deficient and there they are with data that keto diets are deficient in 17 different nutrients 🤯.

  5. Some random bald in the forest: EATING ONLY PLANTS IS THE NWO DIET EXDEEEEEEEEEEE, BRO JUST EAT ORGANS AND RAW MEAT
    Source: TRUST ME BRO

  6. There are many thoughts out there but almost all agree that beans are almost the perfect food.
    Now where did I put that 11 bean chilli ???👍

  7. -I counted 7 epidemiological studies regarding the heart. Garbage "science".

    -A change in the organisms in your microbiome is inconsequential. Notice the use of the word "may" in the vid.
    -The endothelial function soon after a meal doesn't equal heart disease in the long term.

  8. I wish you would put together a good slide presentation on the subject sticking to the science and cutting out the stupid jokes and the ridicule. Flashing by images of papers and simply highlighting the text that supports your conclusions is not the proper method of critiquing anything.

  9. I've had my own diet journey in the vegan world and let me tell you, i've done fruitarian and also banana island which clearly helped me lose weight, only downfall i kept pooping and always was hungry / been on HCLF raw til 4 lost TONS of weight but i am very sensitive to grains, beans, wheat and rice (lectins created more inflammation, gluten is the worst) / so far i've had the most success on a keto HEALTHY vegan diet

    There is more than one keto diet, keto junk food diet / keto vegan junk food / vegan healthy keto.

    I do agree that you need to monitor nutrients really carefully, because most people are doing it wrong. Most of wrong ketoers go too high on animal products( like stated in Dr Greger's video, you want to avoid animal food sources 3:21 ) or they go too high on protein intake or they way too low on the veggies. However, when done properly, a vegan keto diet will 1) boost growth hormone(weight loss and muscle growth are boosted dramatically) / 2) lower insulin resistance / 3) eliminate lectin issues from high carb low fat diets(HCLF often centralize around beans, potatoes, rice or wheat gluten) / 4) get rid of hunger that often happens on a HCLF because insulin is NEVER going up and down

    Vegan HEALTHY keto: 1) Avoid carbs because high fat will impair insulin function 2) get most calories from avocadoes / walnuts(tons of omega3) / coconut oil / ground flax seeds , 3) add tons of vegetables, greens and salads 7 to 10 cups daily 4) do not go high protein intake, it has to be moderate or the liver will suffer from it 5) Hardcore repair: after having all your nutrients checked and after many weeks of vegan keto you may consider intermittent fasting(16+hours) to trigger autophagy (which is body's repair mode where flawed proteins gets recycled as energy or as new building blocks)

  10. You are not going to get Keto people to switch to a plant based diet through this negative type of video. Surely this can only be achieved if information is presented in a positive way to show the benefits of plant based and then allow individuals to make up their own minds about who has the better argument and which appeals more to their lifestyle and goals.

  11. Problem is he never mentions plant based low carb diets as an option. Why would i be defficient in sellinium if I have brazil nuts; or in fiber, if there are plenty of green veggies? Scurvy… with the existence of broccoli, blackberries, blueberries and lime/lemon?

    Such a deviation from his comment on the matter when he compared the "eco-atkins" vs the normal vegan diet and stated that as long as it was plant based, macros didnt matter, and the mortality rate was even lower. Now he only criticizes keto in the form of animal rich diets.

    https://youtu.be/bmDUnFd6UX4

  12. Dr. Greger, please find studies of keto done the CORRECT way and discuss that (I won't be holding my breath on that because, I suspect if/when you do find those studies, they won't be in line with your agenda, so you'll simply move along without discussing). Keto done the correct way is:

    This might be a shock to you, but keto actually includes a STEADY (As in daily) stream of lots of plant food, like veggies, dark leafy greens, nuts, seeds, avocados, coconut and MCT oil, etc. Yeah, it deviates from plant food by adding in animal food as well like WILD CAUGHT salmon, WILD CAUGHT chunk light tuna, PASTURE RAISED sourced eggs and chicken, 100% GRASS FED AND FINISHED beef and butter (i.e. stay FAR away from the GMO grain fed food), and you've got keto done the CORRECT way. In addition to that, you add regular exercise and intermittent fasting, and that completely rounds out the CORRECT way to do keto. Got it? Understand???

    I hate the fact that there's all this vegan vs. keto going on. Do you all not realize that there's actually a fair amount of overlap in these lifestyles?

    What you're talking about in all of these hit pieces (Let's call them out for what they truly are) is NOT keto. It's almost more so atkins, or what I call dirty keto (i.e. the GRAIN FED SOURED bacon and butter way of eating).

  13. You say keto then you show an Akins model. By no means is this the same thing. Look into Dr. Steven Phinney. Dark greens are pushed more along with high fiber and low carbohydrate or net carb. Chia seeds or even flaxseeds are promoted in this lifestyle. The latest studies from Dr. Steven phinney and Perdue university talk about the microbiome and Improved health markers.

    I enjoy your information but to say keto and the put Adkins is not a true statement. Why not reach out to those that have published papers on how a keto lifestyle with suppressed feeding windows has been used to affect cancer in a positive way. Especially since cancer is a metabolic disease of the cell. Relying on carbs to continue their fermentation process.

  14. This is funny how you are also concerned about heavy metals in the seafood yet it is purely fine to inject someone with it and call it an adjuvant or better yet to be used has a sterilizer.

    Interesting

  15. 0:20
    And how many deficiencies are there in other diets? The numbers are meaningless if you do not compare them to other diets.

  16. But insulin, tho. But ketones, tho. But vitamin K2, tho. But bone broth, tho. But collagen, tho. But meat heals, tho. But Eric Berg, tho. But Charles Poliquin, tho. But bulletproof coffee, tho. But Tom DeLauer, tho. But Maasai, tho. But Inuit, tho. But Timothy Noakes, tho. But Peter Attia, tho. But Sarah Hallberg, tho….

    I could go on for MILES.

  17. One month KETO, one month vegetarian, also 1 month OMAD and one month plant b. Diet ( the combination of all – best results!!!
    I don't now why so many hate about the KETO tool for cleaning the body from the toxins… nothing will happen to try 1 month from all and you will decide which is best for you
    https://youtu.be/uXrdP06tfdw (BONE PROBLEMS?) Not so sure, please check this video and tell me more about it, I love to learn and know as more as possible about our food combination

  18. This seems incredibly biased. "50 sticks of butter in your coffee" come on. Also you're allowed loads of veg on keto, you're acting like it's literally just fat.

  19. You know that thing where someone presents such BS that they have to keep trying and keep trying. That what Keto/ carnivore diet people sound like. They have to convince themselves but the data just isn’t there.

    It’s only obvious to every person that plants are healthy and tons of fat and meat is bad. It’s like it’s wired into our being.

  20. People, stop believing everything Greger says because he's flashing 20 studies at you.
    Watch this if you want to understand how he's misleading you.

    https://www.youtube.com/watch?v=860jriLBRE8

  21. carnivore and all above ground plants is fine by me….thanks, i'll keep it that way . it's my "how not to die" way of eating…thx, you kids can follow the money. me? I gots wood to chop, no time for dilly dallying. "educated idiots" abound and apparently some think they make the world go round….

  22. What brainwashed mentally ill people actually listen to this retarded "doctor"? Just look at him, he is a frail man, with arms skinnier then the arms of a little girl, has the most insufferable whiny voice and spreads the worst lies and dangerous misinformation. Please don't listen to this buffoon!

  23. It is clear to me that this gentleman doesnt have a clue of what a ketogenic diet is. Personaly i eat a lot of fat, moderate protein and carbs in form of vegetables.
    The study about children getting scurvy on this diet is weird because a ketogenic is prety nutrient dense. Scurvy is even less likely to happen because glucose competes with vitamin c inside our body. If we reduce glucose levels via a lesser carb intake, vitamin c will be used more eficiently(look it up).
    Grains contain gluten which can go through our gut and cause inflamation, check what i have learned's video about grains.
    Beans are not a bad carb but are not essencial and humans dont need that much fiber, eating plenty of vegetables and legumes will do the trick.
    This channel is prety biased on ketogenic diets and seems to me to be kinda pro vegan/vegetarian(which is not a bad thing). But if you are tackling such a complex subject like nutricion and use cleary biased/missinformed arguments and show a general missunderstanding of what you are talking about, you are wasting your time and being dishonest with your audience.
    Have a good day

  24. I add chemo to my vegan diet everyday. Keeps cancer away. You can order chemotherapy drugs from Alibaba. It's where I get mine. It doesnt make it through customs sometimes. but it's a great place to get chemo into your diet.

  25. I ate a lot of rice and beans , my blood sugar was 180 2 hrs later. But my fasting blood sugar was 85 in the morning. I'm confused.

  26. I followed a ketogenic diet for three months and started suffering from both constipation and difficulty urinating, felt like there was a general inflammation going on. Afterwards, I went vegan a couple of months and all the problems went away.
    I'm currently following a plant-based diet, though on weekends sometimes I eat chicken or fish and I'm feeling great.

  27. Retarded. You eat leafy green vegetables, pickles, sour kraut, etc etc on Keto. My Grandfathers HATED vegetables and lived to 95 and 99 with no dementia. Good luck veggie heads. This will trigger Scott the Truck Driver. 🤣

  28. The studies that Greger is mentioning are from the American Heart Association which is in the back pocket of the sugar and grain industry. They have consistently made Fat evil and "grains" as healthy. And we have watched heart disease and diabetes soar in the last decades to unprecedented levels the higest in the world. In France they eat the most saturated fat, butter, lard of any Western country yet they have the lowest heart disease. Most people today are Granitarians they are not Vegetarians. Agriculture has only been around for 5-10,000 years which compared to our 2.5 million year existence is nothing. You will not stumble across a wheat field in nature. You can live without grains, you can't live without animal products (unless you synthetically take in B12) you would develop a B12 neuropathy and destroy all the nerves in your body and develop paralysis. We are and always will be Omnivores. You only have 1 hormone in your body than can lower you carbohydrate and sugars its called Insulin. You have so many hormones in the Fat and Protein metabolism that if you knock out a few you would be fine. If you knock out Insulin you are screwed, you just got Diabetes which is the number #1 cause of heart attack. Not to mention, if you sit down and eat a bunch of apples, your body will convert this to saturated fat and then burn the fat hours later. Ask yourselves this why can your body only store 1700 calories of sugar and carbohydrate, yet store 70,000 calories in the average thin person? This is like making a Hybrid Tesla than can store only a half gallon of Gasoline and then saying the Tesla is primarily a Gasoline car. It should never use Electricity, can you see the problem that would develop in that car? You would be consistently hungry, and it would destroy the machinery in that vehicle.

  29. Can we just call this channel "vegan bias facts" ? If someone threw 20 studies showing the opposite of what is said here would we ever hear about them? In fact, do we hear about a single study showing animal based products are healthy(when there are hundreds)? Ofc not. Not impressed.

  30. David Sinclair, Peter Attia, Rhonda Patrick these are some names that recommend (and follow) a low carb diet and they know a lot about nutrtition. They are also modest and admit when/if they don't have exact data or if they're wrong… they're not bias like Dr Greger. Doesn't matter what diet you follow make sure you check these guys as well.

  31. I eat lots of veggies and nutrient dense meats and organs. I just cut out grains, beans, potatoes, rice & starch veg. I can get all the nutrients I need while being able to maintain a caloric deficit and I am never hungry.

    Can’t all styles of diets coexist?

  32. Your ideas come from the gutter just like how the food pyramid was made. Those facts and pages you get your bull crap from is nothing but nonsense and you damn well know it. In my opinion people will eat what works for them and they will continue to eat what they damn well like. I don’t give a damn about keto or whatever you want to promote. Feel good and do good my people and eat what the hell that makes you happy. FACTS. ✌🏼

  33. This entire video presentation is false. There is absolutely no lack of getting all the proper nutrients on Keto. That is utter nonsense.

    What I have found when closely examining these so called studies is that either the study was very short term, or the participants weren’t actually consuming a low carb diet (>50gr/day). I’ll go with the results I’ve seen over the past 2 years and the positive results of thousands of others as well.

  34. Veganism is a complete disaster. Low fat diet has practically almost bankrupted the country . Billions of dollars being spent on health care from following the plant based govt. food pyramid . I guess "Dr. Greger " feels threatened that the truth is coming out and people are healing themselves. We no longer need or want their "medical advice ". Mainstream medicine is quackery, led by a lying greedy system. Humans are carnivores. If you choose to not be what you are , you will fail to survive.

  35. 3:54 Dr. Greger’s math seems to be totally wrong …
    1kg (2.2lbs) of bodyweight loss is associated with a 0.9 mg/dL (0.05 mmol/L) drop in total (and 0.36 mg/dL in LDL which is 0.02 mmol/L) blood cholesterol (1 lbs loss assoc. with 0.41 mg/dL total & 0.16 mg/dL LDL cholesterol decrease)

  36. research suggests that lower carb diets are better, especially for body composition. but most people in the nutrition biz who blame carbs are fat, while most who blame fat are thin. what gives?

  37. Plants don't have:
    Vitamin A, B6 (Pyridoxal, Pyridoxamine), B12, D, E (Animal) F, K2, Q10. Amino acids: Creatine, Carnitine, Carnosine, and Taurine. Heme-iron, Collagen, CLA (Omega 3), Cholesterol and Complete Protein (Consists of 9 essential amino acids)

    Antinutrients & harmful substances in plants: Alkaloids, Alpha-amylases, Arsenics, Cellulose, Cyanogenic glycosides, Fiber, Flavonoids, Gluten, Lectins, Mycotoxins, Oxalates, Phenolics, Photosensitizers, Phytic acid, Salicylates, Saponins, Sulforaphane, Tannins, Terpenoids and etc.

    A vegan diet indeed prevents heart diseases, by delivering you to the grave long before the coronary risk comes.

    Show less

  38. 3:23 I could be reading this incorrectly but it looks like this part of the study is saying the opposite of what Dr. Greger claims … that there is not a benefit to plant-based low carb diets compared to animal-based … am I missing something?

  39. It never hurts to get a second opinion=this guy is a brain surgeon and a fitness enthusiast and is all for the ketogenic diet= https://www.youtube.com/watch?v=Yom3_SQxNtU

  40. Most people who want to be healthy using the keto diet should only look to (1) the nutritional keto diet, not (2) the keto diet for epilepsy or (3) the Atkins diet or (4) various non-ketogenic "low carb" diet. If you don't know how to distinguish these four types of diets, you better first learn how to before starting your own keto diet. Only (1), the nutritional keto diet, is the diet you should be following, if you're interested in improving your health by the diet, not in curing your epilepsy or even cancer.

    The most important thing about (1) that is different from the other three is that you're supposed to eat as much as greens (aka, fiber). The fiber is not counted toward your net-carb intake, which should be limited to 5-10% of your total calorie intake. Also, it's not a high protein diet.

    Now, if you don't know how to distinguish these four, you better not try to attack (1) by showing side effects of (2), (3), and/or (4), which is exactly what Dr. Greger is doing in this video. Unfortunately, I doubt that he doesn't know the difference between these four diets. Rather I suspect that he is very well-read in the nutrition papers and that he should be able to distinguish (1) from the rest. Easily. However, he deliberately goes on to attack (1) by showing side effects of (2), (3) and (4).

    Here are all the papers he cites in order:
    0:06 Paper #1: (2) the keto diet for epilepsy
    0:39 Paper #2: (3) the Atkins diet
    1:13 Paper #3: (2) the keto diet for epilepsy
    1:40 Paper #4: (2) the keto diet for epilepsy (There are three variations: "classical" KD, MCT KD, modified Atkins)
    1:50 Paper #5: (2) the keto diet for epilepsy
    1:55 Paper #6: (4) various non-ketogenic "low carb" diet (high fat/low fiber)
    2:30 Paper #7: (4) various non-ketogenic "low carb" diet (low carb/low fiber)
    2:48 Paper #8: (4) various non-ketogenic "low carb" diet (low carb/high protein)
    3:02 Paper #9: (4) various non-ketogenic "low carb" diet (low carb)
    3:27 Paper #10: (4) various non-ketogenic "low carb" diet (low carb/high protein or high fat or both)
    4:00 Paper #11: (1) the nutritional keto diet (Very Low Carb Ketogenic Diet, VLCKD)
    4:30 Paper #12: (3) the Atkins diet (LC Atkins' style diet)
    (I've omitted several papers that don't directly address types of diets)

    Of these 12 papers, only one (#11) is about the nutritional keto diet that you should be doing if you're on the diet to improve your health! The other 11 papers are about different diets that cannot be subsumed under the proper keto diet for nutritional benefit.

    Now, the only "correct" paper, Paper #11, is here: https://www.researchgate.net/publication/236652851_Very-low-carbohydrate_ketogenic_diet_v_low-fat_diet_for_long-term_weight_loss_A_meta-analysis_of_Randomised_controlled_trials

    And the paper says:

    "Undoubtedly, the present findings demonstrate that a VLCKD has favourable effects on body weight and some cardiovascular risk factors, as stated by Santos et al.(12); however, in the long term and when compared with conventional therapy,the differences appear to be of little clinical significance,although statistically significant. Healthcare professionals should weigh the advantages and disadvantages of recommending a VLCKD and consider their patients’ will power,since this therapy prominently alters an individual’s daily habits."

    "In conclusion, the present meta-analysis demonstrates that individuals assigned to a VLCKD achieve significantly greater long-term reductions in body weight, diastolic blood pressure and TAG, as well as greater LDL and HDL increases when compared with individuals assigned to a LFD; hence, the VLCKD may be an alternative tool against obesity. Investigations beyond that of blood cardiovascular risk factors merit further study."

    That is, the only paper about (1) the right kind of keto diet that you should be following speaks favorably about the keto diet.

    If you know what I'm saying, I don't know how you could honestly say this doctor is not cherry-picking.

  41. Sou do brasil e quero parabenizar o canal!
    se inscrevam em meu canal, em breve farei alguns vídeos sobre diversos assuntos!

  42. Obviously (basic Logic) we are plant eaters, not meat eaters, because we eat plants raw and we eat animal products cooked/Burnt with raw plants or plant-based condiments, spices and herbs to change the taste to plants. Example: Banana, Apples, grapes, cheeseburger, lobster, duck soup, bacon, omelette, etc… Also plant foods generally don't need refrigeration but animal products do (they spoil within hours without refrigeration). Food Refrigeration was invented less than 200 years ago, we have been around for millions of years. http://YBurnMeat.com

  43. I’m not keto but don’t they make an emphasis on eating leafy greens ?? I don’t think it’s all about meat… I’m vegan I’m just saying we need to respect anyone eating healthier then Doritos and twinkies … it might be a transition to them. Who just straight up went overnight and ate 100% healthy.. none of us and we can always improve

  44. It's hard to tell if Greger is being intentionally deceptive, or if he actually is just this bad at research. At a bare minimum, anyone making the claim that "selenium deficiency" can affect people whose diet considers eggs as a staple should be view with strong skepticism.

    Then he goes on to say a keto diet makes people constipated, completing his departure from reality…I mean, it's pretty obvious what happened here: Mr. Greger doesn't understand the difference between Atkins and keto.

    The fact that someone with a doctorate does not understand the difference between fat and protein should be incredibly embarrassing to whatever institution bestowed that MD upon him. Shame on Tufts University for allowing this travesty.

  45. Blue Zones around the globe are areas where there are the most concentrated centenarians (people that live to be over 100). They include Okinawa, Japan and villages in Sardinia (among other places) Basically all of these Blue Zones have one thing in common — their diets are primarily plant based….based on whole grains, fruit, lots of vegetables, (sweet potatoes are a staple). Their diets are also very low in saturated fat (almost non-existent). They also don't eat refined carbohydrates like white flour and sugar. That's all the evidence we need.

  46. Hi,

    Love the content on YouTube. Question for you. I was on a keto diet and suffered dvt and embolism. It's been years now no problems. However, now that i have adapted a vegan diet I have felt chest pains and most recently have a "hot spot" on one part of my leg that originally had the dvt. 

    My question is this: since I am on a different diet is this the plaque and residual blood clots finally breaking up? Or another factor I'm overlooking. I feel great. More energy. But this is the one thing that I have concerns about.

    Thanks

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