Keto Diet versus the Mediterranean. Which Better?
Keto proponents claim the diet reduces appetite, melts abdominal fat, and boosts mental sharpness; once a person is over the first few days of “keto flu,” a feeling of malaise, fatigue, and brain fog. Studies have shown at least a short-term improvement in blood sugar in people on keto. Keto Diet versus the Mediterranean. Which Better?
A ketogenic diet is one in which most calories come from fat (70-75%). A moderate amount of calories come from protein (20-25%). Only a small number of the calories come from carbohydrates (5%).
The diet forces the body to burn fats rather than carbohydrates for energy. Typically, the carbohydrates you eat are turned into glucose in the body, which is used for energy around and in the brain. But, if you don’t eat enough carbohydrates, your body has a backup system of burning fat instead. The liver can use stored fat and the fat you eat for energy. Stored fat is broken into two parts, fatty acids and ketone bodies. Ketone bodies power the brain instead of glucose. This state of having a lot of ketone bodies in your blood is called “Ketosis.” The liver can also make or release its glucose through two processes(gluconeogenesis and glycogenolysis), as glucose is still needed for normal body function.
The Mediterranean Diet Pyramid is a nutrition guide developed by the Oldways Preservation Trust, the Harvard School of Public Health, and the World Health Organization in 1993. It summarizes the Mediterranean Diet pattern of eating, suggesting the types and frequency of foods that should be enjoyed daily.
The diet is closely tied to areas of olive oil cultivation in the Mediterranean region. The pyramid, structured in light of current nutrition research and representing a healthy Mediterranean diet, is based on the dietary patterns of Crete, Greece, and southern Italy circa 1960 at a time when the rates of chronic disease were among the lowest in the world. Adult life expectancy was among the highest, despite limited medical services. These findings were established in large part by scientist Ancel Keys.
The pyramid is divided into daily, weekly, and monthly frequencies but does not recommend serving sizes.
The Mediterranean diet is based on the traditional foods that people used to eat in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.
Researchers noted that these people were exceptionally healthy and had a low risk of many chronic conditions.
Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted.
Numerous studies have shown that the Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death.
For this reason, the Mediterranean diet is often recommended for those looking to improve their health and protect against chronic disease.