01/15/2025

Keto vs. Mediterranean Diet: Which is Better for Blood Sugar Control, Gut Health, and Weight Loss?

A recent small-scale study compared the effects of a ketogenic (keto) diet to a Mediterranean diet on blood sugar control, gut health, and weight loss in people newly diagnosed with type 2 diabetes. The keto diet showed more immediate benefits, including improved blood sugar levels, gut microbiota composition, body mass index (BMI), and waist circumference, particularly in the short term. However, these advantages diminished after six months, and by the end of the year-long study, both diets resulted in similar improvements in participants' health.

The keto diet, which involves significantly reducing carbohydrates to encourage the body to burn fat for energy, has been effective for weight loss but is associated with several potential adverse effects, especially when used long-term. In contrast, the Mediterranean diet promotes a more balanced approach to eating, focusing on nutrient-rich foods and healthy fats.

Participants in the study, aged 45 to 65, were obese individuals who had recently been diagnosed with type 2 diabetes and had not yet started medication. The study, which initially involved 11 participants, assigned them to either a very low-calorie ketogenic diet (less than 30 grams of carbs per day) or a Mediterranean-style diet. By the end of the study, only eight participants completed the full trial.

The results suggest that while the keto diet may provide short-term improvements, its long-term sustainability and safety remain concerns.