The Keto diet is a tried-and-tested way for weight loss through a combination of low-carb and high-fat foods. However, according to a new study, this diet- extremely popular among athletes, bodybuilders and some celebrities - can significantly raise cholesterol levels and reduce beneficial gut bacteria. Research published in the journal Cell Reports Medicine says even though the ketogenic diet is effective for fat loss, it comes with varied metabolic and microbiome effects that may not suit everyone.

According to experts, a keto diet incorporates a daily consumption of up to 80 percent of your calories from fat and sticking with 20-50 grams of net carbs. And so, it means you will be eating a lot of fat daily, and in the name of meeting that quota, which may include unhealthy choices like butter, coconut oil, and animal fat – it can lead to high cholesterol and poor heart health.

For the 12-week study, conducted by Bath University, researchers followed 53 healthy adults on either a moderate or low-sugar diet or a keto diet. Findings revealed that the keto diet elevated cholesterol levels and increased apolipoprotein B, which can cause plaque buildup in arteries, and decreased Bifidobacteria - carb-loving bacteria that help digest fibre, absorb nutrients and boost immunity.

“The ketogenic diet reduced fiber intake to around 15 grams per day,” explained Dr. Russell Davies, who led the research. “This reduction in Bifidobacteria might contribute to significant long-term health consequences such as an increased risk of digestive disorders like irritable bowel disease, increased risk of intestinal infection, and a weakened immune function,” he added.

Also, the keto dieters lost around three kilograms of weight, while low-sugar dieters only shed two kilograms on average. The sugar-restricted diet, however, significantly lowered cholesterol without notably altering gut bacteria.

Having high cholesterol does not automatically disqualify you from keto, since experts feel that you can tweak the intake of carbs and saturated fats in the diet as well.

Doctors look at the overall picture to improve biomarkers like triglycerides, A1C, blood pressure, and body mass index so, if patients want to lose weight and these biomarkers improve, they are at a less cardiovascular risk.

Experts recommend if you have a cholesterol issue, make sure to choose cardioprotective and unsaturated fats, like:

• Nuts
• Nut butter
• Seeds
• Avocado
• Extra virgin oils

Similarly, avoid foods that are high in saturated fat like butter as your primary fat source.

Also, make sure you are eating plenty of low glycemic index vegetables that are nonstarchy like spinach and broccoli. Ultimately, the benefits come from replacing foods, like processed carbs, that experts believe are detrimental to overall wellness, with those that are heart-healthy, like unsaturated fats.

The keto diet is beneficial in many cases, as it can help lower blood pressure, reduce inflammation, and control seizures in children with epilepsy, even as some health experts warn it is an unsustainable and quick-fix diet.

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