The Keto Diet is blowing up right now. There is no doubt about it. But … is it actually healthy? And most importantly, how does it affect our gut health?
I’ve been asked a lot to write all about the ketogenic diet. You can check out some of my articles hereand here.
If you’re not familiar with the ketogenic diet, here is a little recap:
The ketogenic diet became popular in the 1920s as a therapy for patients with epilepsy. Right now it is booming in popularity due to its fat-burning and muscle-maintaining effects.
In a nutshell, this happens by switching the body’s fuel source from carbohydrates (glucose) to fats. This can result in weight loss and lasting stamina with increased energy. Carbohydrates provide quick energy that lasts about 24 hours. This energy spikes our blood sugar, causing us to produce insulin (the fat storing hormone). By eating fewer carbohydrates, we automatically decrease the amount of insulin released into our system, resulting in our bodies using long-lasting, steady energy from fat. If done properly, the body will start actually burning its own fat for fuel.
This diet is very low carb and high fat – I’m talking no good healthy carbs (sweet potatoes, spaghetti squash, watermelon, etc.), and lots and lots of fat. The main macronutrient in a ketogenic diet is fat, usually totaling 70-75% of calories. The rest is broken down into 20% protein and 5% carbohydrates.
While I believe that overall this diet can be very therapeutic when necessary, and done properly, it can quickly become detrimental.
PSA: Bacon and cheese and cream and red meat probably shouldn’t be present at every meal. And totally don’t have to be to hit your macro count.
Here are the main errors that I see occurring with the keto diet, and how it is negatively impacting your gut health.
Mistake #1: Macros over food quality
Adding Kraft singles to your meals to hit your fat-protein-carb ratio is probably not the best choice. This doesn’t make this meal good for you. It’s a similar concept to eating a 100 calorie snack pack. Just because it is 100 calories doesn’t make it healthy. If you solely focus on increasing your fat intake, you could choose inflammatory junk foods containing cheap industrial oils, artificial sweeteners, and preservatives while depriving yourself of real whole-food healthy fats. These toxic oils and processed foods will damage your gut and lead to big time inflammation. Not what we are going for here!
Fatty meat is typically another conventional ketogenic diet staple. I’m not hating on meat, but quality really matters here. Many studies have shown that diets high in non-organic, grain-fed conventional sources of animal protein such as corn-fed industrial feedlot beef or processed lunch meats, bacon, or sausage, have been linked to cancer and other diseases.
The fix: Prioritize quality.
When it comes to meat and dairy, choose grass-fed, pasture-raised, locally raised, organic, and/or hormone + antibiotic free whenever possible. When it comes to oils, stick to healthy ones like avocado oil, coconut oil, and olive oil. Use whole food sources and always read labels.For other sources of fats, reach for nuts, seeds, avocados, olives, and coconut products.
Mistake #2: Overdoing dairy.
Conventional ketogenic diets can be loaded with high-fat dairy products. I see the recipes out there, loaded with cream and cheese. This is something that actually attracts a lot of people to the ketogenic diet – they can eat meat and cheese and lose weight. So they think. You’ll find in all of my gut repairing programs, that I recommend taking dairy out of your diet for a period of time (and possibly for good), especially if you’re dealing with a skin condition, sinus issues, allergies, or digestive issues.
Why? Many people have an inflammatory response to dairy products. Next to gluten, dairy is one of the most common food allergens in our society and one of the most inflammatory foods in our modern diet.
Most dairy cows are pumped full of hormones to increase milk production. This drug-filled milk is then pasteurized, homogenized, and the fat is removed, and then it is filled with synthetic vitamins to make up for a lack of nutrients. Sounds yummy, right?
But even in organic dairy products, the casein, a protein in dairy, often causes sensitivities and reactions. Many people also lack sufficient quantity of the enzyme lactase to break down the lactose in milk, creating symptoms like gas, bloating, and diarrhea as gut bacteria ferment this sugar instead.
The fix: Watch the dairy. Notice how it makes you feel, and try scaling it back.
Fortunately nowadays, we have options. There are tons of dairy alternatives available in grocery stores around the world – enter almond milk, cashew cheese, and coconut cream. Try experimenting with these to keep your gut health intact.
Mistake #3: Where did all of our gut-healthy veggies go?!
This is my biggest issue with the ketogenic diet. One of the most common misunderstandings on a ketogenic diet is to greatly limit or avoid vegetables, but this leaves many people lacking in necessary phytonutrients, enzymes, fiber, and resistant starches that provide food for a healthy gut. Just because vegetables contain some carbs is no reason to ditch them, ever! Just makes my heart break. Research has shown that high-fat diets that lack fiber from vegetables can actually increase inflammation.
As you well know, I love fiber. Most ketogenic diets are very low in fiber, and fiber is critical for good gut health, as it is the food that good bacteria eat. Gut health is key to overall health. Over 70% of our immune system is located in our gut, and about 90% of serotonin is manufactured in the gut – so we’re talking protection from disease, and mental health. And this is only the beginning.
The fix: Always eat your veggies!
Many amazing vegetables are low-carb enough for keto. Yes, if you decide to follow a ketogenic diet, you’ll want to minimize/omit certain veggies like sweet potatoes, carrots, beets, squashes, etc. However, here are some great veggies for you to make sure to include:
- Avocado
- Kale
- Spinach
- Collard Greens
- Artichoke Hearts
- Arugula
- Romaine Lettuce
All-in-all, if you’re thinking of taking on a ketogenic diet, do it the right way! Prioritize quality, minimize dairy, and make sure to include lots of veggies! It’s absolutely possible to do a ketogenic diet plant-based.
Personally, the ketogenic diet is unrealistic for my lifestyle, which is why I like to refer to it as a therapeutic diet. Incredibly beneficial when necessary, or if it wants to be explored, but is a diet. Which typically means, you start it, and then you go off of it. I love my veggies, watermelon, and the occasional margarita too much. I’m also not into counting macros for the rest of my life.
As always, DO YOU. Tune in and listen to what really truly feels good in your body. Experiment. In reality, no one can tell you what works for your body better than you can. You’re the only one living in it. (but please eat your veggies somehow)
Since we are talking keto, here is a Keto Blueberry Mini Muffin Recipe for the books! I posted the picture above on Instagram yesterday, and you all wanted the recipe, so here it is!
Keto Blueberry Mini Muffins (gf, sf, df)
INGREDIENTS
- 2.5 cups almond flour
- 6 tbsp monk fruit
- 2 tsp baking powder
- 1 tsp cinnamon
- 3 eggs
- ½ tsp vanilla extract
- 1/3 cup coconut oil, melted
- 6 tbsp unsweetened almond, coconut, or cashew milk
- 1/2 cup fresh or frozen blueberries
DIRECTIONS
- Preheat the oven to 350F. Lightly grease a mini muffin tin (I use this silicone mold for super easy baking) and set aside.
- In a large mixing bowl, add your dry ingredients and mix well.
- In a separate bowl, add the rest of the ingredients, except the blueberries, and whisk well.
- Poor the wet ingredients into the dry mixture, and stir to combine well. Then, add the blueberries until just combined thoroughly.
- Distribute the batter evenly amongst the muffin tin, about 3/4 way full. Bake for about 18-20 minutes, or until you insert a toothpick into the center and it comes out clean. I always set my oven timer for less time, and check it for the last few minutes, because everyone’s oven is a little different. The mini muffins should just be golden brown.
- Allow the muffins to cool for just a few minutes before removing. Enjoy, especially while still warm 😉
After you make them, make sure to tag @hannahaylwardhhc and share with the #HANfam on IG! We want to see your delicious creations.
Want over 50 more delicious, gut-healthy recipes? Check out the HAN Cookbook, Recipes For A Healthy Gut now!
