Comparing Popular Diets

Pros and Cons of Three Popular Diets

Men's Health, Nutrition, Prevention, Women's Health

Three special "diets" have gained popularity in the past few years: Low-carb, Paleo and "Keto." What are these diets and what are the pros and cons of each? We dive into each and provide actionable take-aways for lasting results.

Low-Carb Diet

Restriction of total carbohydrate intake from all sources to below recommended 45% of daily calories.

Pros

A moderately low-carbohydrate diet can help the heart as long as protein and fat selections come from healthy sources.
Following a low-carbohydrate diet can help people lose weight and maintain weight loss.
Can be beneficial for lowering triglycerides and raising the “good” HDL cholesterol

Cons

Restricting all carbohydrates can result in vitamin and mineral deficiencies, bone loss, and may increase risks of various chronic diseases.
Eating too much fat and protein from animal sources may actually increase your risk of heart disease and certain cancers.

Key Takeaways

Health benefits of a low-carbohydrate diet relate to restriction of refined, processed starches and added sugars. To achieve the maximum health benefits from a low-carbohydrate diet, be sure to include fruits, vegetables, and whole grains for essential vitamins, minerals, and phytonutrients.

Paleo Diet

Focus on emulating dietary patterns of our Stone Age ancestors, with an emphasis on avoiding processed foods and the preferential intake of vegetables, fruits, nuts and seeds, and lean meats. Diary and grains are mostly excluded.

Pros

Some studies have shown that the Paleo diet produces greater short-term benefits than diets based on national nutrition guidelines including:

Greater weight loss
Reduced waist circumference
Decreased blood pressure
Increased insulin sensitivity
Improved cholesterol

Cons

Eliminating entire food groups (grains, legumes, and dairy) may lead to nutritional deficiencies.
There is no strong scientific evidence that the Paleo diet helps treat many medical conditions.
Fresh meats, fish, and produce tend to cost more than processed versions such as frozen or canned.

Key Takeaways

The benefits of the Paleo diet come from its emphasis on whole foods rather than highly processed foods – fresh fruits and vegetables, healthy fats, lean protein, and limited amounts of sodium and sugar. However, the elimination of whole grains, dairy, and legumes can lead to nutritional deficiencies.

Ketogenic “Keto” Diet

Diet that causes the body to release ketones into the bloodstream so that the body uses ketones (from fat) instead of carbohydrates for energy. Diet is low in carbohydrates and rich in protein and fat.

Pros

Research shows strong evidence of faster weight loss with a ketogenic diet than with more traditional low-fat diets.
Ketogenic diets may improve short-term blood sugar control for patients with Type 2 diabetes.

Cons

May be hard to maintain and follow dietary restrictions of the keto diet for a long duration.
Keto diet is high in saturated fat, contributing to an increase in “bad” LDL cholesterol, and increasing the risk of heart disease.
Eliminating fruits, vegetables, and whole grains, increases your risk for nutrient deficiencies.
The ketogenic diet may also cause:

Constipation
Fuzzy thinking and mood swings
Worsening of existing kidney and liver problems

Key Takeaways

The ketogenic diet may accelerate weight loss but it is hard to follow and encourages intake of unhealthy foods such as red meat and other fatty, processed, salty foods.

To achieve lasting results:

Emphasize whole plant foods – fruits, vegetables, whole grains
Choose lean meats, fish, poultry, and seafood
Limit refined starches, added sugars, and processed foods
Limit intake of saturated fats

Sources:

Slavin, J. (2004). Whole grains and human health. Nutrition research reviews, 17(1), 99-110.
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