Mediterranean Diet Triumphs Over Keto in Latest Health Study

Low-carbohydrate diets are often recommended for individuals with type 2 diabetes or those at risk. These diets focus on reducing carbohydrate intake to help manage blood glucose levels. However, there's ongoing debate about how low carb should go and which carb sources are best. This study explores two popular low-carb diets to provide clearer guidance.

The ketogenic diet is an ultra-low-carb, high-fat regimen that significantly cuts carbohydrate intake. In contrast, the Mediterranean diet is moderately low in carbs and emphasizes vegetables, legumes, fruits, whole grains, olive oil, and fish. Both aim to improve health but differ in their approach and food restrictions.

Researchers from Stanford University conducted a trial from June 2019 to December 2020 involving 40 adults with type 2 diabetes or prediabetes. Participants alternated between the ketogenic and Mediterranean diets over 12-week periods. This crossover design allowed each participant to experience both diets and serve as their own control.

Both diets effectively lowered blood glucose levels and promoted weight loss. Participants on the ketogenic diet saw a 9% drop in HbA1c levels and an 8% weight loss, while the Mediterranean diet led to a 7% reduction in HbA1c and 7% weight loss. These results highlight that both diets can be beneficial for managing diabetes.

While the ketogenic diet showed promising results, it was lower in essential nutrients like fiber, several vitamins, and minerals. Additionally, it proved harder for participants to maintain in the long term. On the other hand, the Mediterranean diet provided a more balanced nutrient profile and was easier for participants to stick with.

Adherence to both diets was initially strong when participants received prepared meals. However, once they had to manage their own meals, adherence dropped slightly for both diets. Notably, participants tended to adopt the Mediterranean diet more consistently over time, suggesting it may be a more sustainable choice for long-term health.

The study concludes that while both ketogenic and Mediterranean diets are effective in controlling blood glucose and aiding weight loss, the Mediterranean diet offers a more balanced nutritional profile and greater sustainability. For individuals managing diabetes or prediabetes, emphasizing a diet rich in vegetables, minimizing added sugars, and including whole grains and legumes is likely the best approach.