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Choosing which eating strategy to stick to isn’t always easy. Should you choose the plan your friend told you was the key to losing weight? That one that your favorite celeb is promoting on her social media?
There isn’t a single ideal eating regimen to suit every person. This is the reason working with an experienced nutritionist or registered dietitian is beneficial. They will be able to provide information on the best foods to help you achieve your health objectives. It is also helpful to examine the scientific evidence. There are many studies on particular foods and a variety of popular diet plans, which are which can help determine what is and isn’t good for your general health.
A new report was released in The American Journal of Clinical Nutrition with a focus specifically on Mediterranean diet as well as ketogenic diet. What were the results? Both have been proven to be useful in controlling blood sugar levels as well as preventing Type 2 diabetes. However, before you decide to follow any of the plans, you should understand exactly how they will benefit you as well as their drawbacks, if they exist.
How do the Mediterranean Diet and Ketogenic Diet keep Blood Sugar levels steady
In this study, forty participants who had pre-type 2 diabetes were on an Mediterranean diet over 12 weeks. They then recommitted on a ketogenic diet over 12 weeks. The researchers in the study say that there are a few ways that the diets can be compared but there are also ways in which they differ. What they share is that they are both low in carbohydrates. Foods that aren’t starchy, with a low sugar content, and avoidance of refined grains are essential elements of both diets. This is how they differ In the Mediterranean diet, the Mediterranean diet is based on fruits, legumes and whole grains. The ketogenic diet restricts these food items.
Researchers found that both plans contributed to stabilize blood sugar levels and reducing the chance of developing two diabetes. However, they also discovered that people who follow the ketogenic diet ate lower amounts of fiber than individuals following the Mediterranean diet.
Related To: 110 Foods You Could Consume while following Mediterranean Diet Mediterranean diet
Dietitian registered Melissa Rifkin, RD, says that fiber is an essential nutrient in maintaining blood sugar levels. “The Mediterranean diet is rich in vegetables, fruits as well as nuts, seeds whole grains and legumes and all of them contain fiber. For each serving, the majority of these food items contain at 2 grams of fiber. However, certain foods have more than four grams per portion,” she says.
Dietitian registered with the FDA Ayat Sleymann RDN, adds that in addition to eating food that is high in the above mentioned foods and adhering to the Mediterranean diet includes eating seafood and fish twice a week as well as eating moderate portion (daily and/or every week) of eggs dairy, cheese and eggs, as well as rarely eating meat, processed foods and sweets.
Rifkin clarifies that fiber slows digestion, which decreases the speed at which carbohydrate, such as sugar, gets into the bloodstream. “When carbohydrate is slowly introduced into the bloodstream, there is less of a chance for an abrupt increase in the blood sugar.” she adds. “Also by substituting saturated fats for heart-healthy fats, such as olive oil, the sensitivity to insulin is improved,” Sleymann adds. This is the way that the Mediterranean diet helps keep the blood sugar levels stable.
Although the study participants who adhered to the ketogenic diet had less fiber than those who adhered to that Mediterranean lifestyle, Sleymann says the reason that the diet was effective in maintaining blood sugar levels is because it’s low in carbs. “[Thishelps to prevent massive fluctuations in blood sugar levels that could occur when simple carbs, are consumed,” she says.
Related to: What is the Ketogenic Diet and how does It Perform?
Maintaining a steady blood sugar level is crucial for many reasons. “Keeping the blood sugar level within the appropriate range can reduce the likelihood of developing chronic health problems, such as harm to your blood vessels, your heart and kidneys.” Rifkin says.
Sleymann claims that having a balanced blood sugar is essential to maintain the brain’s optimal functioning as well as keeping our mood and energy levels in check. “When your blood sugar level is not balanced our blood sugar levels could lead to an increase in cravings for sugar, fatigue insanity, sleep disturbance and brain fog. It can also cause headaches and anxiety, as well as fatigue as well as weight gain and diabetes if not managed,” she says. “Blood sugar is the primary factor that determines hunger, cravings and energy. It is best to feel at peace when blood sugar levels are in a healthy balance, not too high, but at the same time not excessively low.”
related: Top 6 Apps Free to Manage Diabetes as well as Blood Sugar
When Both Diet Plans Are Beneficial, Which is the Best?
Because that both Mediterranean diet and ketogenic diet both had beneficial effects on the blood sugar level, how can you decide which one to adhere to? This is why consulting with a registered dietitian could be beneficial. It’s important to remember that there isn’t a ideal way to eat for all people. But If you’re only taking a look at the results of this study then the Mediterranean diet has the edge, especially for heart health.
“While there are hardly any sugars or carbs found in the ketogenic diet it’s extremely high in fats and protein. If the intake of animal protein like red meat eggs and dairy that is full-fat increase, it can be the risk of the development of heart diseases,” Rifkin says. “These food items all contain cholesterol and saturated fats both of which could increase the risk to develop heart diseases.”
Dietitians both point out that participants in the study ate lesser fiber when they ate ketogenic diet in comparison to the Mediterranean diet. This is yet another reason why it is the Mediterranean diet is more beneficial in terms of heart health. “While eating the Mediterranean diet promotes the eating of legumes and fruit and whole grains brimming with fiber and nutrients but the ketogenic diet does not include these foods that are healthy for your heart,” Sleymann says. “Eating high-fiber foods assists in lowering total blood levels of cholesterol, as well as reducing blood pressure and reduces inflammation. These are advantages not accounted for when you are following the ketogenic diet.”
Whatever diet plan you choose is the best one to you personally, the most important thing–at most, as per this study–is to eat food items which are sugar-free and are not excessively processed. If you adhere to the plan you will not only see your heart be healthier however, your energy and mood will also.
The next step is to learn about seven lifestyle changes will help you maintain your heart’s health.