IN BRIEF

• The Facts:

  A ketogenic diet might not be as safe and effective in the long term as a balanced whole foods diet, and fasting is a more hazard-free way of promoting fat-burning ketosis in the body.

• Reflect On:

  Many people are adopting the ketogenic diet for various reasons, completely cutting or drastically reducing their carb intake. But is this safe in all cases?

The ketogenic diet is becoming quite popular. However, many people are promoting it without acknowledging the fact that it might not be safe for everybody. I’m specifically referring to a diet that’s high in fat and low in carbs. Don’t get me wrong, these types of diets are proving to be great interventions for people with cancer, epilepsy, and neurodegenerative disorders. While there is no doubt that this type of diet might be quite an effective health intervention for some, that’s not true for all health issues, and we still have a long way to go with regards to the research to get the full picture.

I’ve written multiple articles about the benefits of ketones (what your blood produces when your body switches from burning glucose to burning fat). However it must be noted that promoting this fat burning state long term by only consuming fat, and no carbs, can in certain cases have negative health consequences.

I’ve always been a supporter of  the body producing ketones by going into fat-burning mode. If we are constantly eating, especially carbs, we’re always going to be burning glucose and never really deplete those reserves so we can start burning our fat, much of which is the main cause of a variety of diseases.

Fasting

The difference here is that I’ve promoted fasting as a way to reap the benefits of ketones instead of a low fat, high carb diet. If one fasts a couple times a month for a few days, your body will go into ketosis and experience autophagy. You can completely regenerate your immune system, repair damaged DNA, and even kill cancer when you practice fasting. This does not mean you should eat high fats and no carbs when you break your fasts, you should simply eat a healthy diet full of whole foods with plenty of fruits and vegetables–at least that’s what I believe based on my research.

Fasting (which produces ketones) is what is showing huge promise for cancer patients, as well as people who suffer from diseases like Parkinson’s and Alzheimer’s. Combining fasting here and there, or even intermittent fasting here and there with a plant-based whole foods diet, which includes carbs, is extremely healthy. The prolonged state of ketosis might be necessary for cancer patients, but again, there are still a lot of questions unanswered.

Carbs are not the enemy, and this has been shown by multiple studies. A keto diet may cause short term weight loss, obviously (fasting would do the same thing, it’s the same as a keto diet without having to constantly eat high fats and no carbs). However, this may come at a serious price. A 2010 review found that low-carb, animal-based diets increased cardiovascular death by 14%, cancer death by 28%, & all-cause mortality by 23%- trends confirmed in other large studies.

Animal Proteins The Problem?

This however might not be due to not eating carbs, but simply from the protein found in animal products. Dr. Colin Campbell, is the Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University and an American biochemist who specializes in the effect of nutrition on long term health. Through his “China study” and other work, he found that over-consumption of animal protein actually “turned on cancer.”  Protein from plants, however, had the opposite effect.

That being said, as mentioned earlier, the ketogenic diet may be used for treatment of various diseases. For example, a study titled “The Ketogenic Diet & Hyperbaric Oxygen Therapy Prolong Survival in Mice with Systemic Metastatic Cancer” explains how it’s already known that the ketogenic diet elevates blood ketones and has been shown to slow cancer progression in both animals and humans. The study also revealed that the ketogenic diet “significantly decreased blood glucose, slowed tumor growth, and increased mean survival time by 56.8 percent in mice with systemic metastatic cancer.”

Just to re-iterate, fasting has the same effect on tumor growth. So why utilize a ketogenic diet when one can utilize fasting instead which also elevates blood ketone levels and slows/kills the progression of cancer? Something to think about. Is it really that healthy to prolong a state of ketosis for so long and completely deprive your body of the nutrients found in many whole foods and plant foods?

Keto diet research is in its infancy, focusing on short-term blood results & body weight – not actual rates of disease or death. And some findings are concerning. LDL cholesterol levels tend to rise (or at best, stay the same) on keto diets. An overwhelming wealth of research shows that the higher the LDL, the higher the risk of cardiovascular disease.

 A keto diet is low in refined grains & added sugar, which is great. But it also can be low in phytonutrients, antioxidants, & fiber, all of which have profound benefits, and it forbids some of the most powerfully health-promoting foods on earth – whole grains, legumes, & many fruits. To me, that’s just not good medicine. – Michelle McMacken, internal medicine physician

The truth is, you can still be on a ‘ketogenic diet’ and eat a whole foods plant based diet. If you throw in fasting periods you are going to get the benefits of burning your fat stores and producing blood ketones anyway. There is no reason to go so strict as to deprive your body of carbohydrates unless you are using it as an intervention for a specific disease, and those interventions still have a lot of science and examination to go.

Dr. Mark Mattson,  Chief of the Laboratory of Neuroscience at the National Institute on Aging and  professor of Neuroscience at Johns Hopkins University, explains what fasting does to the brain in this great TED talk. Not once does he mention a high fat ketogenic diet, he is only referring to fasting. Here’s a great quote from that talk:

Why is it that the normal diet is three meals a day plus snacks? It isn’t that it’s the healthiest eating pattern, now that’s my opinion but I think there is a lot of evidence to support that. There are a lot of pressures to have that eating pattern, there’s a lot of money involved. The food industry — are they going to make money from skipping breakfast like I did today? No, they’re going to lose money. If people fast, the food industry loses money. What about the pharmaceutical industries? What if people do some intermittent fasting, exercise periodically and are very healthy, is the pharmaceutical industry going to make any money on healthy people?

• 
  

• 
  

IN BRIEF

• The Facts:

  A ketogenic diet might not be as safe and effective in the long term as a balanced whole foods diet, and fasting is a more hazard-free way of promoting fat-burning ketosis in the body.

• Reflect On:

  Many people are adopting the ketogenic diet for various reasons, completely cutting or drastically reducing their carb intake. But is this safe in all cases?

The ketogenic diet is becoming quite popular. However, many people are promoting it without acknowledging the fact that it might not be safe for everybody. I’m specifically referring to a diet that’s high in fat and low in carbs. Don’t get me wrong, these types of diets are proving to be great interventions for people with cancer, epilepsy, and neurodegenerative disorders. While there is no doubt that this type of diet might be quite an effective health intervention for some, that’s not true for all health issues, and we still have a long way to go with regards to the research to get the full picture.

advertisement - learn more

I’ve written multiple articles about the benefits of ketones (what your blood produces when your body switches from burning glucose to burning fat). However it must be noted that promoting this fat burning state long term by only consuming fat, and no carbs, can in certain cases have negative health consequences.

I’ve always been a supporter of  the body producing ketones by going into fat-burning mode. If we are constantly eating, especially carbs, we’re always going to be burning glucose and never really deplete those reserves so we can start burning our fat, much of which is the main cause of a variety of diseases.

Fasting

The difference here is that I’ve promoted fasting as a way to reap the benefits of ketones instead of a low fat, high carb diet. If one fasts a couple times a month for a few days, your body will go into ketosis and experience autophagy. You can completely regenerate your immune system, repair damaged DNA, and even kill cancer when you practice fasting. This does not mean you should eat high fats and no carbs when you break your fasts, you should simply eat a healthy diet full of whole foods with plenty of fruits and vegetables–at least that’s what I believe based on my research.

Fasting (which produces ketones) is what is showing huge promise for cancer patients, as well as people who suffer from diseases like Parkinson’s and Alzheimer’s. Combining fasting here and there, or even intermittent fasting here and there with a plant-based whole foods diet, which includes carbs, is extremely healthy. The prolonged state of ketosis might be necessary for cancer patients, but again, there are still a lot of questions unanswered.

Carbs are not the enemy, and this has been shown by multiple studies. A keto diet may cause short term weight loss, obviously (fasting would do the same thing, it’s the same as a keto diet without having to constantly eat high fats and no carbs). However, this may come at a serious price. A 2010 review found that low-carb, animal-based diets increased cardiovascular death by 14%, cancer death by 28%, & all-cause mortality by 23%- trends confirmed in other large studies.

advertisement - learn more

Animal Proteins The Problem?

This however might not be due to not eating carbs, but simply from the protein found in animal products. Dr. Colin Campbell, is the Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University and an American biochemist who specializes in the effect of nutrition on long term health. Through his “China study” and other work, he found that over-consumption of animal protein actually “turned on cancer.”  Protein from plants, however, had the opposite effect.

That being said, as mentioned earlier, the ketogenic diet may be used for treatment of various diseases. For example, a study titled “The Ketogenic Diet & Hyperbaric Oxygen Therapy Prolong Survival in Mice with Systemic Metastatic Cancer” explains how it’s already known that the ketogenic diet elevates blood ketones and has been shown to slow cancer progression in both animals and humans. The study also revealed that the ketogenic diet “significantly decreased blood glucose, slowed tumor growth, and increased mean survival time by 56.8 percent in mice with systemic metastatic cancer.”

Just to re-iterate, fasting has the same effect on tumor growth. So why utilize a ketogenic diet when one can utilize fasting instead which also elevates blood ketone levels and slows/kills the progression of cancer? Something to think about. Is it really that healthy to prolong a state of ketosis for so long and completely deprive your body of the nutrients found in many whole foods and plant foods?

Keto diet research is in its infancy, focusing on short-term blood results & body weight – not actual rates of disease or death. And some findings are concerning. LDL cholesterol levels tend to rise (or at best, stay the same) on keto diets. An overwhelming wealth of research shows that the higher the LDL, the higher the risk of cardiovascular disease.

 A keto diet is low in refined grains & added sugar, which is great. But it also can be low in phytonutrients, antioxidants, & fiber, all of which have profound benefits, and it forbids some of the most powerfully health-promoting foods on earth – whole grains, legumes, & many fruits. To me, that’s just not good medicine. – Michelle McMacken, internal medicine physician

The truth is, you can still be on a ‘ketogenic diet’ and eat a whole foods plant based diet. If you throw in fasting periods you are going to get the benefits of burning your fat stores and producing blood ketones anyway. There is no reason to go so strict as to deprive your body of carbohydrates unless you are using it as an intervention for a specific disease, and those interventions still have a lot of science and examination to go.

Dr. Mark Mattson,  Chief of the Laboratory of Neuroscience at the National Institute on Aging and  professor of Neuroscience at Johns Hopkins University, explains what fasting does to the brain in this great TED talk. Not once does he mention a high fat ketogenic diet, he is only referring to fasting. Here’s a great quote from that talk:

Why is it that the normal diet is three meals a day plus snacks? It isn’t that it’s the healthiest eating pattern, now that’s my opinion but I think there is a lot of evidence to support that. There are a lot of pressures to have that eating pattern, there’s a lot of money involved. The food industry — are they going to make money from skipping breakfast like I did today? No, they’re going to lose money. If people fast, the food industry loses money. What about the pharmaceutical industries? What if people do some intermittent fasting, exercise periodically and are very healthy, is the pharmaceutical industry going to make any money on healthy people?

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Recent Study

IN BRIEF

• The Facts:

  A ketogenic diet might not be as safe and effective in the long term as a balanced whole foods diet, and fasting is a more hazard-free way of promoting fat-burning ketosis in the body.

• Reflect On:

  Many people are adopting the ketogenic diet for various reasons, completely cutting or drastically reducing their carb intake. But is this safe in all cases?

The ketogenic diet is becoming quite popular. However, many people are promoting it without acknowledging the fact that it might not be safe for everybody. I’m specifically referring to a diet that’s high in fat and low in carbs. Don’t get me wrong, these types of diets are proving to be great interventions for people with cancer, epilepsy, and neurodegenerative disorders. While there is no doubt that this type of diet might be quite an effective health intervention for some, that’s not true for all health issues, and we still have a long way to go with regards to the research to get the full picture.

advertisement - learn more

I’ve written multiple articles about the benefits of ketones (what your blood produces when your body switches from burning glucose to burning fat). However it must be noted that promoting this fat burning state long term by only consuming fat, and no carbs, can in certain cases have negative health consequences.

I’ve always been a supporter of  the body producing ketones by going into fat-burning mode. If we are constantly eating, especially carbs, we’re always going to be burning glucose and never really deplete those reserves so we can start burning our fat, much of which is the main cause of a variety of diseases.

Fasting

The difference here is that I’ve promoted fasting as a way to reap the benefits of ketones instead of a low fat, high carb diet. If one fasts a couple times a month for a few days, your body will go into ketosis and experience autophagy. You can completely regenerate your immune system, repair damaged DNA, and even kill cancer when you practice fasting. This does not mean you should eat high fats and no carbs when you break your fasts, you should simply eat a healthy diet full of whole foods with plenty of fruits and vegetables–at least that’s what I believe based on my research.

Fasting (which produces ketones) is what is showing huge promise for cancer patients, as well as people who suffer from diseases like Parkinson’s and Alzheimer’s. Combining fasting here and there, or even intermittent fasting here and there with a plant-based whole foods diet, which includes carbs, is extremely healthy. The prolonged state of ketosis might be necessary for cancer patients, but again, there are still a lot of questions unanswered.

Carbs are not the enemy, and this has been shown by multiple studies. A keto diet may cause short term weight loss, obviously (fasting would do the same thing, it’s the same as a keto diet without having to constantly eat high fats and no carbs). However, this may come at a serious price. A 2010 review found that low-carb, animal-based diets increased cardiovascular death by 14%, cancer death by 28%, & all-cause mortality by 23%- trends confirmed in other large studies.

advertisement - learn more

Animal Proteins The Problem?

This however might not be due to not eating carbs, but simply from the protein found in animal products. Dr. Colin Campbell, is the Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University and an American biochemist who specializes in the effect of nutrition on long term health. Through his “China study” and other work, he found that over-consumption of animal protein actually “turned on cancer.”  Protein from plants, however, had the opposite effect.

That being said, as mentioned earlier, the ketogenic diet may be used for treatment of various diseases. For example, a study titled “The Ketogenic Diet & Hyperbaric Oxygen Therapy Prolong Survival in Mice with Systemic Metastatic Cancer” explains how it’s already known that the ketogenic diet elevates blood ketones and has been shown to slow cancer progression in both animals and humans. The study also revealed that the ketogenic diet “significantly decreased blood glucose, slowed tumor growth, and increased mean survival time by 56.8 percent in mice with systemic metastatic cancer.”

Just to re-iterate, fasting has the same effect on tumor growth. So why utilize a ketogenic diet when one can utilize fasting instead which also elevates blood ketone levels and slows/kills the progression of cancer? Something to think about. Is it really that healthy to prolong a state of ketosis for so long and completely deprive your body of the nutrients found in many whole foods and plant foods?

Keto diet research is in its infancy, focusing on short-term blood results & body weight – not actual rates of disease or death. And some findings are concerning. LDL cholesterol levels tend to rise (or at best, stay the same) on keto diets. An overwhelming wealth of research shows that the higher the LDL, the higher the risk of cardiovascular disease.

 A keto diet is low in refined grains & added sugar, which is great. But it also can be low in phytonutrients, antioxidants, & fiber, all of which have profound benefits, and it forbids some of the most powerfully health-promoting foods on earth – whole grains, legumes, & many fruits. To me, that’s just not good medicine. – Michelle McMacken, internal medicine physician

The truth is, you can still be on a ‘ketogenic diet’ and eat a whole foods plant based diet. If you throw in fasting periods you are going to get the benefits of burning your fat stores and producing blood ketones anyway. There is no reason to go so strict as to deprive your body of carbohydrates unless you are using it as an intervention for a specific disease, and those interventions still have a lot of science and examination to go.

Dr. Mark Mattson,  Chief of the Laboratory of Neuroscience at the National Institute on Aging and  professor of Neuroscience at Johns Hopkins University, explains what fasting does to the brain in this great TED talk. Not once does he mention a high fat ketogenic diet, he is only referring to fasting. Here’s a great quote from that talk:

Why is it that the normal diet is three meals a day plus snacks? It isn’t that it’s the healthiest eating pattern, now that’s my opinion but I think there is a lot of evidence to support that. There are a lot of pressures to have that eating pattern, there’s a lot of money involved. The food industry — are they going to make money from skipping breakfast like I did today? No, they’re going to lose money. If people fast, the food industry loses money. What about the pharmaceutical industries? What if people do some intermittent fasting, exercise periodically and are very healthy, is the pharmaceutical industry going to make any money on healthy people?

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START YOUR DAY WITH THE LATEST NEWS

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Recent Study

If we take a look at a recent study from 2014, published in the journal Trends In Molecular Medicine, it outlines and confirms what several studies before it have already done:

• Caloric restriction (diet high in nutrients but low in calories) and its mimetics (CR) improve lifespan and reduce cancer incidence

• CR and CR mimetics sensitize cancer cells to chemotherapy

• CR and CR mimetics combined with chemotherapy enhance anticancer immune responses

According to the study:

Caloric restriction (CR) is currently the most robust environmental intervention known to increase healthy life and prolong lifespan in several models, from yeast to mice. Although the protective effect of CR on the incidence of cancer is well established, its impact on tumor cell responses to chemotherapeutic treatment is currently being investigated. Interestingly, the molecular mechanisms required to extend lifespan upon reduced food intake are being evaluated, and these mechanisms may offer new opportunities for therapeutic intervention. In addition, new findings suggest a beneficial effect of CR in enhancing the efficiency of tumor cell killing by chemotherapeutic drugs and inducing an anticancer immune response.

None of these studies mention adopting a ketogenic diet.

That being said, in 2010, a case report was conducted on a 65-year-old woman who had a brain tumor causing numerous neurological deficits. In addition to standard care, she was put on a ketogenic diet. After two months, she experienced a complete remission of her tumor, yet when the diet was suspended, the tumor returned. We’ve also seen similar results on cancer growth with just pure fasting.

My way is to just eat healthy, and do a little fasting if you want to experience the health benefits of ketosis. You can eat a plant-based whole foods diet and still deplete your glucose reserves with intermittent fasting if you are looking to lose weight.

Man Shares Why He Quit

I came across this post via Forks Over Knives (a great resource), and while it’s just onme perspective, I thought it was important to share because the best knowledge comes from experience.

Keep in mind I have written about fasting as a tool to manage and even reverse diabetes. You can read that here.

Exercise physiologist and diabetes educator Drew Harrisberg has been amazed at the improvements to his health within a month of going from keto to plant-based. We’ll continue to check in with Drew throughout his WFPB journey, so stay tuned here for updates.

If you’re reading this story in the hope of seeing drastic before and after photos, I’m afraid you’re going to be disappointed. However, if I could wear my body inside-out, I think you’d find my transformation pretty damn impressive (if I say so myself)! My story is about how a drastic change in my nutritional approach—going from keto to plant-based—allowed me to regain control of my insulin and blood sugar levels and, ultimately, to thrive again.

Health-Conscious History

I’ll start by introducing myself. My name is Drew Harrisberg. I’m an exercise physiologist, diabetes educator, sport scientist, and most importantly, I’m a happy and healthy guy thriving with type 1 diabetes. I’ve not only accepted living with it; I’ve learned to love it and manage it so that it doesn’t manage me.

The diagnosis came unexpectedly when I was 22 years old. It was a moment that changed my life forever. I remember making a conscious decision that I would become an expert in managing my disease and that I would share everything I discovered with the world. So the journey began. I went back to university and completed my second degree to add to my exercise physiology title, this time in diabetes education and management.

Since being diagnosed with diabetes, my life has been one big self-experiment. The cool thing is, I’ve been the subject and the lead scientist. I’ve made countless mistakes and discovered just as many solutions.

My first nutritional triumph came very soon after my diagnosis, when I transitioned from the conventional food pyramid to a mostly plant-based, low carb (50-150 grams per day), Paleo approach. About 70 percent of my diet consisted of low-carb, non-starchy vegetables; nuts; and seeds. Animal foods (meat, fish, eggs, and dairy) made up only about 30 percent of my diet, but I had some animal products with every meal. I ate very minimal fruit (just berries) and almost no grains, legumes, or nightshades. I followed this way of eating for the first seven years of my diabetes journey, and it did help me to achieve some great results: My insulin requirements dropped significantly, my blood sugar levels were tightly controlled, and some physical ailments, such as chronic sinusitis and shin splints, disappeared and never came back. My overall health improved.

Recently, my desire for personal development led me down an entirely different road. All the buzz about the ketogenic diet had me interested, so I decided to try it out in the hope that I could further reduce my insulin requirements and achieve even better blood sugar control.

One Step Forward, 10 Steps Back

Initially, that’s exactly what happened. After two months on a ketogenic diet, I was lean, fit, had great focus and concentration, could go long hours without eating, had stable blood sugar levels, and had lower insulin requirements. At this point, it seemed like keto was a magic bullet, and I was a huge proponent of this way of eating. But after two months, everything took a horrible turn for the worse. I became the most insulin resistant I have ever been. I lost all metabolic flexibility. Sure, I was a very efficient fat- and ketone-burner, but it was at the expense of the ability to tolerate any glucose whatsoever. Not only could I no longer eat the smallest amount of carbs without a massive blood sugar spike but also I was resistant to the insulin that was meant to bring my levels back into the normal range. It would have been easy to blame my high blood sugar levels on the tiny amounts of carbs I was eating, but that would have been a mistake. Here’s why: Even if I didn’t eat anything and my liver dumped glucose into my bloodstream, I couldn’t fix my high blood sugar levels, because I was resistant to the insulin that I was injecting. It felt like I was on my way to developing type 2 diabetes (type 1 is more than enough, thank you). It was a very frightening reality and a huge wake-up call.

I came to an eye-opening realization: The ketogenic diet is a short-term, Band-Aid solution. By removing carbs from the diet, you’re simply removing a trigger that leads to symptoms (hyperglycemia) without addressing the actual cause. Then when you add carbs back in, your body can’t tolerate them, which makes it seem like carbs are “bad” for you, but really they’re the victim of something else. After spending hours and hours down a rabbit hole of research, it turns out that high amounts of intramyocellular fat accumulation cause the cell to become dysfunctional, leading to insulin resistance and impaired glucose tolerance. I’ve seen numerous keto advocates demonizing carbs because they personally can’t tolerate them. Once again, it may seem like the banana caused your blood sugar to go up, but what it really did was trigger a symptom that was caused by a much deeper problem. After becoming aware that the large amounts of saturated fat I was eating (from eggs, chicken, meat, and full-fat dairy, and coconut oil) was making me insulin resistant, I knew I had to make a change.

Getting to the Root of the Problem

Having made the connection between poor health outcomes and saturated fats, I was hesitant to return to a Paleo diet. I realized that perhaps when I’d previously done well on Paleo, I was just “getting away with it” because of the healthy plant foods that I was eating. Were my positive results on Paleo due to the 30 percent of my diet that was animal products or the 70 percent that was plants? I suspected it was the latter. The only way to truly find out was to start a strictly plant-based approach and track the changes.

So, I decided to embark on a journey to see if removing those foods altogether and eating more carb-rich plant foods would reverse the metabolic damage I had caused. I immediately embarked on a strictly whole-food-plant-based journey.

I dropped my fat intake from 75 percent of daily energy to less than 20 percent. I removed all animal foods and oils. Rather, I focused on getting healthy fats from avocados, nuts, and seeds. I also added whole grains and legumes back into my diet (both of which I hadn’t eaten in nearly seven years since following a paleo approach) and an abundance of all types of fruit. Within 48 hours my insulin sensitivity started to return to normal. Within 1 week my carbohydrate intake was the highest it had been since being diagnosed with diabetes, and my insulin intake was reducing day by day.

As I write this story, I’ve been strictly plant-based for 30 days and the results have been astonishing. I’ve achieved my best ever insulin-to-carb ratio, and it feels like I’ve regained control of my health. What started as a plant-based journey toward personal development and health has turned into something so much bigger. The positive impact I’m having on myself, the people around me, the environment, and animals gives me so much fulfillment and joy. I cannot wait to see where this journey takes me over the long-term.

The Takeaway

Interesting discoveries and findings are often turned into fads. It’s important to really do the research, and listen to what your body needs. Everybody has different requirements, and at the end of the day, completely eliminating carbs from your diet doesn’t seem to be the healthiest choice. Fasting, on the other hand, if done correctly, has shown no adverse health effects and nothing but benefits for the body.