Many well-intentioned people warn about the potential dangers of eating a ketogenic diet. But is there any merit to these claims?

With so much conflicting information on the internet, it is hard to know what to believe. We’re here to tell you the straight truth about keto and your kidneys.

Keto Diet and Kidney Health Myths

You can find countless articles and videos warning you to avoid a ketogenic diet. As a result, people are often concerned about the health implications of a low-carb diet.

One of the primary concerns people have is whether or not a ketogenic diet is bad for the kidneys. Which is understandable, considering over 100,000 people experience kidney failure each year in the United States.

Due to the prevalence of kidney issues, many potential keto dieters are concerned about the following keto diet and kidney health myths.

Myth 1: Keto Diet is High in Protein

It’s a common belief that high-protein diets are hard on the kidneys. Limited research show high-protein diets are detrimental for those in late stage kidney failure. However, there isn’t any research showing high-protein diets are dangerous for those with healthy renal function.

With that said, even if high-protein was bad for the kidneys, a healthy ketogenic diet isn’t high in protein. The Keto Zone diet is high in healthy fat, low in carbs and moderate in protein.

So there isn’t any reason for concern about protein damaging your kidneys on a keto diet.

Myth 2: Keto Diet Causes Kidney Stones

Kidney stones form when mineral deposits crystalize together in the kidneys. The crystals primarily consist of insoluble calcium; other constituents include oxalates and uric acid. Since ketogenic diets cause an increased loss of electrolytes, some people speculate this can lead to kidney stone formation.

Yet, there isn’t any evidence to back this up claim.

In fact, most research shows low-carb diets generally improve kidney function. Which is especially true for those keto dieters who stay hydrated and make sure to keep their electrolyte levels up. On the Keto Zone diet we recommend that you drink enough water to stay hydrated. We also recommend that you supplement with electrolytes from Instant Ketones.

Myth 3: Ketosis = Ketoacidosis

Many people confuse ketosis and ketoacidosis. Ketoacidosis is a dangerous physiological state and occurs when you have high levels of both ketones and blood sugar, which causes the blood to become too acidic. As a result, damage can be done to the kidneys.

Ketoacidosis usually only occurs in those with Type 1 diabetes. If you have any insulin in your body at all, you will not go into ketoacidosis.

On the other hand, ketosis is completely safe and natural physiological state. Ketosis will not acidify your blood or damage your kidneys.

In fact, most research shows a ketogenic diet may actually support healthy kidney function! So then what actually causes kidney disease?

The Root Cause of Kidney Disease

The most common risk factor for kidney disease include:

• Diabetes
• Cardiovascular disease
• High blood pressure
• Smoking
• Poor diet

The common factor connecting all of these risk factors is inflammation. Inflammation is at the root of most chronic disease, and kidney disease is no different.

Interestingly, a ketogenic diet can help prevent kidney damage by reducing systemic inflammation in the body. Meaning, keto is actually good for your kidneys.

The Truth: Keto is Good For Your Kidneys

You don’t need to worry about a ketogenic diet damaging your kidneys. In fact, a healthy low-carb diet is likely to improve your kidney health.

Due to the fat that ketosis will lower systemic inflammation, you can expect a keto diet to support your renal function.

The Bottom Line

Low-carb diets don’t damage your kidneys.

A healthy ketogenic diet is moderate in protein. Furthermore, even high-protein diets only cause kidney damage to those with advanced kidney disease.

If you keep electrolyte levels up and stay adequately hydrated, you don’t need to worry about kidney stones on a keto diet.

Ketosis and ketoacidosis are not the same thing. Ketosis is a perfectly safe and natural metabolic state that will not acidify your blood and cause kidney damage like ketoacidosis.

Above all, a healthy keto diet can lower systemic inflammation and actually lead to better overall kidney function.

The post Is Keto Bad For Your Kidneys? Learn The Truth appeared first on Keto Zone® | Dr. Don Colbert, MD.

This current keto back-and-forth has been spurred by former Biggest Loser host Jillian Michaels’ comments.

During 2019, she has been blogging and speaking about Keto to her readers, listeners, and on other people’s podcasts. Her opinions have become far-reaching, rather quickly.

Many media outlets have summarized and covered her sentiments, such as this Fox News article (1), Prevention (2), and more.

But what has she said exactly? And, is it true?

Today, we’ll use her blog as our source for Keto Myths in order to use first-hand information rather than interviews and secondary sources. Let’s dig down to the statements, truth, science, and myths that need busting.

Keto Myths Busted, Part 3: Keto Is A Terrible Idea for a Million Reasons

First, a review of Jillian Michael’s blog post from April 2019 (3).

Surprisingly, the first portion of the article contains her thoughts on the benefits of Keto. However, as someone who has preached “moderation” and “exercise more, eat less” throughout her career, she believes keto takes these benefits too far.

First, she explains that Keto is a “godsend” because it:

• Eliminates cheap processed grains
• “Inherently eliminates all that crap it dramatically lowers insulin levels and improves insulin sensitivity”
• Reduces risk and reverses Type II Diabetes, PCOS, infertility, heart disease, Alzheimer’s, epilepsy and more
• Produces Ketones that are “neuroprotective”

But then, she moves on and questions the long-term safety and whether or not the benefits can be achieved in a “safer” way. It’s within this portion of her blog post that there are myths mixed with half-truths.

Here, we’ll cover Keto Myths #6-#13 (you can find #1-#3 in Keto Myths Busted, Part 1, and #4-#5 in Keto Myths Busted Part 2). Let’s get to busting.

Keto Myth #6: “Ketosis is a Considered a State of Medical Emergency.”

Michaels states that ketosis is considered a state of medical emergency, but the only state similar to this is ketoacidosis.

Now, ketoacidosis is a very real emergency. But it is impossible for anyone to achieve it (or fall into it) unless they have Type I Diabetes.

What Keto Zone eaters achieve is dietary ketosis. This is altogether different than ketoacidosis, and in no way is a medical emergency.

Myth #7: The Body Has Trouble Surviving (or Thriving) without Carbohydrates or Very Limited Carbohydrates

Like many of our myths, this is sort of a half-truth mixed with the inference that’s completely false.

First, I don’t know of any Keto Zone eater who eats no carbs. There are carbs in the majority of foods, and most Keto Zone eaters fall somewhere around 20-40 grams net carbs per day.

Next, in those who suffer from high-blood-sugar or high-insulin conditions, yes, reversing them is absolutely the safest way for the body to thrive.

Study after study has shown that even mild weight loss can reverse many conditions such as high blood pressure, high cholesterol, hyperglycemia and more. Yes, this means the body is thriving.

Lastly, ketone production and its noted neuro-protection can vastly improve energy, leptin/grehlin balance, and brain health. Thriving.

Myth #8: If You Can Achieve Results without Keto, Keto is Not Worthwhile

Of course, some people achieve good health, healthy weights, long life, and overall wellness without Keto.

But, these are not the people Keto typically reaches or helps.

And, just because it’s possible without Keto, doesn’t make keto a bad choice or unsafe.

In fact, many people find and use Keto Zone eating successfully after years and even decades, of unsuccessful dieting otherwise.

For many with insulin resistance, no amount of calories in / calories out produces results.

Myth #9: Keto Restrictions Lead to Vitamin and Mineral Deficiencies Due to the Omission of Fruits, Whole Grains, Legumes and Alcohol

To quote the blog post directly, Michaels states “The obvious is that our body needs all the vitamins and minerals.  When we cut out entire food groups like fruit, whole grains, legumes, alcohol (yes, this has it’s benefits when in moderation), what price are we paying? You can get a ton of fiber and phytonutrients in veggies for sure, but to cut out apples, citrus, berries, and other fruits is absurd.  Fruits, whole grains, legumes all have extremely vital minerals, vitamins, antioxidants, prebiotic fiber and other nutrients for optimal health.”

First, she answers her own questions with the right answer.

You don’t really need fruits when you get enough vegetables. As we discussed in Keto Myths Busted, Part 1, vegetables contain all the fruit-and-vegetable nutrients, without the sugars.

What’s more, almost all the research on “fruits” and their benefits, is actually on fruits and vegetables. This is incredibly easy to see if you read any of the actual studies.

Next, I don’t know of any essential nutrient from whole grains, legumes, alcohol, or fruits that you can’t get from a well-planned Keto Zone diet with nuts, seeds, vegetables, proteins, and healthy fats.

Myth #10: Since Keto Doesn’t Recommend Calorie Restriction, Just Carb Restriction, It Doesn’t Provide Longevity Benefits

As Michaels explains, there are longevity benefits linked to calorie restriction.

This is true.

But, carbohydrate restriction mimics calorie restriction and also produces these results in human (1) and animal studies (4).

What’s more, since Keto Zone eating is incredibly satiating, most keto eaters actually vastly reduce calories, regardless of original intent.

In terms of longevity produced by calorie restriction, most research shows that very low-calorie intake, such as what’s achieved with restricted time eating, fasting, and diets <1000 calories per day, is required to produce the results. This is not what’s achieved with her own recommendations of 1200-2200 calories per day. But, carbohydrate restriction does achieve it.

Myth #11: The Keto Diet Does Not Address What Types of Proteins and Fats are Ideal.

Says who?

While there is a definition of a Keto diet, there are many programs, plans, and recommendations to partake in it. And as discussed in Keto Myths Busted Part 2, most of them recommend anti-inflammatory, healthy fats and proteins along with whole-foods such as nuts, seeds, and vegetables.

Myth #12: Keto High-Fat Diets are Shredding our Telomeres.

Telomeres are a compound structure at the end of a chromosome that protects genetic information. Shortened telomeres are associated with aging.

According to Jillian Michaels, all the researching is showing that high-fat diets are shredding our telomeres. It’s difficult to know to which research she’s referring since none are listed.

In looking at a few available studies, you can see that:

• One study stated that “It was concluded that longer telomeres were associated with higher dietary total antioxidant capacity and lower white bread consumption in Spanish children and adolescents. (5)” This particular study supports a diet that is low white bread and high antioxidant. Keto Zone fits this!
• Another study from 2017 found that longer telomere length was associated with a Mediterannean-style diet (high olive oil, seafood, whole foods, vegetables) and fruits and vegetables (antioxidants). Processed meats, alcohol, cereals and sweetened beverages were associated with shorter (6). Again, Keto Zone eating can definitely encourage longer-telomere eating and discourage the shorter.
• This 2017 study concluded that there is no effect of diet on telomere length, but stress, exercise, diseases, and many other lifestyle factors do have an effect (7).

This is in no way exhaustive but establishes that fats and saturated fats do not conclusively cause “shredded” or shorten telomeres. What’s more, a Keto Zone diet can easily fit into a diet that likely protects them.

Myth #13: Keto is a Terrible Idea for a Million Reasons

While this statement wasn’t made in her most recent blog post on the subject, it’s the statement that’s been quoted extensively and was first sourced in the podcast #Adulting.

In the quotes of this interview, she really just states that “it’s a terrible idea” for “a million reasons.” But, she doesn’t really give the reasons. So, we’re left with these reasons she stated in her blog post.

And, as we’ve explained, they are myths.

More Keto Myths, Busted

Want to learn about all the Keto Myths we’ve busted? Read:

Keto Myths Busted, Part 1: Fruits, Fiber, and Digestion (Don’t worry, Keto vegetables, seeds, and nuts work well, too!)

Keto Myths Busted, Part 2: Dietary Fats (Same ol’ anti-fat dogma)

Keto Myths Busted, Part 4: Energy, Fatigue, and Athletes

Bottom Line

It’s easy to make statements simply because you do not follow, recommend, or agree with a specific lifestyle or diet. However, this does not make an opinion true. In this case, this blog post and quotes from interviews are filled with myths. Keto Myths now Busted, #6-#13.

The post Keto Myths Busted, Part 3: Terrible Idea for A Million Reasons appeared first on Keto Zone® | Dr. Don Colbert, MD.

But, keto diets also have some detractors. There are keto myths, misinformation, and criticism.

In Keto Myths Busted, Part 1, we tackled these 3 common myths:

1. Keto Eliminates Most Fruit. While keto plans only allow for a small portion of fruit to stay at a very low carbohydrate level, the myth here is that you need fruits to be healthy. Read more about what you really need here.
2. Keto is A Low Fiber Diet. Since keto actually replaces many refined grains and low fiber flours with nuts, coconut, seeds, vegetables, and other higher fiber foods, this simply isn’t true.
3. Keto Promotes Full-Fat Dairy. This myth has many problems. First, many keto eaters don’t eat dairy at all. Second, of those who do, it’s usually full-fat as this myth describes. But, what’s not often stated is that many studies show full-fat to be the healthier choice.

For a full explanation of these myths and our rebuttal to bust them, read Keto Myths Busted, Part 1 (Myths #1-#3).

In this post, we’ll tackle 2 more common myths. Once you simply take the time to think and research untruths that abound online like this, it’s easy to see their fallacy. Here are More Keto Zone Myths, Busted, Part 2 (Myths #4-#5).

More Keto Myths, Busted, Part 2

Myth #4: Keto Promotes Unhealthy Fats

Myth #5: It Advocates Lots of Coconut Oil

Keto Myths Busted, Parts 1, 3, & 4:

Want to learn about all the myths we’ve busted? Read:

Keto Myths Busted, Part 1: Fruits, Fiber, and Digestion (Don’t worry, Keto vegetables, seeds, and nuts work well, too!)

Keto Myths Busted, Part 3: Keto is A Terrible Idea for a Million Reasons (Jillian Michaels’ Myths)

Keto Myths Busted, Part 4: Energy, Fatigue, and Athletes

Bottom Line

In Keto Myths Busted, Part 2, we easily dismantled 2 more myths about keto zone eating.

1. While Keto Zone eating promotes eating a lot of fat, the amount of saturated vs. mono-unsaturated vs. omega-3 fats varies. What’s more, studies show saturated fats are not the health-villain many people think.
2. Yes, many Keto eaters include coconut oil, but to varying degrees. Coconut oil is healthy, but more and more, keto zone eaters are including a variety of fats in the diet, and even replacing some coconut oil with MCT oil to increase C8 and C10 fatty acid intake.

There’s still more Keto Myths to bust. We’ll keep providing the truth about keto and its benefits, and busting any myths we see.

The post Keto Myths Busted, Part 2: Dietary Fats appeared first on Keto Zone® | Dr. Don Colbert, MD.

Keto Zone eating certainly goes against the status quo.

In fact, it goes against what most health experts, universities, and the government have taught for decades. It goes against Western medicine traditions and philosophies.

So, it’s no wonder there are detractors and myths.

And this is okay. A healthy discussion, debate, and unbiased look at the evidence is a good thing.

Unfortunately, many criticisms come without an understanding of keto eating, and without thorough research. Instead, they are often stated based on assumptions of the eating plan and lifestyle.

Thankfully, these myths are easy to bust. Here are 3 Keto Zone Myths, and a thorough explanation that leaves them utterly busted.

3 KetoMyths, Busted. Part 1

Myth #1: Keto Eliminates Most Fruit

This “myth” is actually true.

In fact, it’s not the statement that’s a fallacy. It’s the belief that a diet must contain fruit to be healthy, that’s untrue.

Critics often cite the elimination of fruit as a primary deterrent to Keto Zone eating.

They point to studies that show a reduced risk of cancer, cardiovascular diseases, obesity, osteoporosis, high blood pressure, depression, respiratory diseases, and gastrointestinal diseases. They also list all the wonderful nutrients in fruit.

But here’s what they don’t tell you: Almost all of these studies are of fruits and vegetables, not just fruits. In fact, I am unaware of any study that shows a reduced risk of all of these diseases with fruit consumption compared to vegetable consumption.

Fruits and vegetables share the same benefits including fiber, phytonutrients, antioxidants, magnesium, potassium, folic acid, and vitamins A, E and C. Again, I am unaware of any advantage of fruits over vegetables.

And what they don’t share? High levels of sugars (fructose). Fruits contain about fifteen grams of carbs per serving (~12-13 grams net carbs), while non-starchy vegetables contain about 5 grams of carbs per serving (2-3 grams net carbs).

Anyone following a vegetable-laden healthy Keto Zone eating plan can easily get enough vegetables. And moreover, products like low-carb fermented fruit and vegetable powder offer great options.

Myth #2: Keto is a Low Fiber Diet

Wait, what? I’m not exactly sure from where this myth originates. Maybe, some people believe wheat and other grains are our only fiber sources? Or beans and legumes?

Truly, grains, beans, and legumes offer some benefits such as some fiber. However, the price of these benefits is high-carbs and nutrients that are sometimes poorly-tolerated.

What’s more, foods avoided by Keto Zone eaters, like bread and pasta are not good sources at all, often containing <=2 grams per serving.

On the other hand, there are plenty of keto sources that provide adequate fiber like vegetables, nuts, coconut, and seeds.

In fact, it’s the replacement of grains with nut meal that increases fiber for many people’s diets. And, there’s a lot of motivation to increase fiber in order to reduce net carbs (net carbs = total carbs – fiber).

Again, experts cite that low-fiber diets are associated will all sorts of chronic disease of the gut, cardiovascular disease, heart disease, and diabetes. But, the last time I checked, most Standard American Diet (SAD) eaters consume less than the recommended 20+ grams (1). Clearly, the routine recommendations are not working.

When a Keto Zone eater eats the following daily, they easily consume 20+ grams of fiber:

• 3 servings of vegetables (6-10 grams of fiber)
• ¼ cup nuts or 2 Tbsp nut meal (4 gm fiber)
• 2 tablespoons of seeds such as hempseeds (4 grams fiber)
• 2 tbsp chia seeds per day (8 grams fiber)

How’s that for a reduction in the risk of chronic disease?

Myth #3: Keto Zone Recommends Full-Fat Dairy

Like Myth #1, this myth itself is partly true, but the assumption that it’s unhealthy is false.

First, many keto eaters avoid dairy entirely.

Second, for keto dairy consumers, full-fat dairy is a better choice, according to many studies.

In fact, one study from 2016 that analyzed more than 15,000 mid-aged adults, showed that full-fat dairy, but NOT low-fat, correlated with a reduction in metabolic syndrome (2). Amazingly, the investigators believe it’s the dairy’s saturated fat itself that provide protective benefits.

And another study concluded that low-fat dairy may be responsible for altered glucose metabolism and increasing incidence of Type 2 Diabetes (3).

A third review of over 1500 participants found that full-fat dairy is associated with less obesity (4).

Unfortunately, some experts will claim there is no known benefit or even harm in the consumption of full-fat dairy. These studies and many more seem to suggest to the opposite.

Third, ketosis and its benefits require fats.

Keto Myths Busted, Parts 2-4:

Want to learn about all the myths we’ve busted? Read:

Keto Myths Busted, Part 2: Dietary Fats (Same ol’ anti-fat dogma)

Keto Myths Busted, Part 3: Keto is A Terrible Idea for a Million Reasons (Jillian Michaels’ Myths)

Keto Myths Busted, Part 4: Energy, Fatigue, and Athletes

Bottom Line

In Keto Myths Busted, Part 1, we easily dismantled 3 myths about keto zone eating.

1. You can get all the benefits of fruits and vegetables, with only vegetables.
2. Keto Zone eaters can easily consume 20+ grams of fiber per day and have a huge incentive in doing so to control net carbs and replace grains in baking.
3. Full-fat dairy is likely a better choice for health than low-fat daily.

There’s still more Keto Myths to bust. We’ll keep providing the truth about keto and its benefits, and busting any myths we see.

The post Keto Myths Busted, Part 1: Fruit, Fiber, and Digestion appeared first on Keto Zone® | Dr. Don Colbert, MD.