Keto diet and delaying memory decline in pre-Alzheimer's disease
Eating the keto diet prevents mild cognitive impairment, which often appears in the early stages of Alzheimer's disease, by changing the way brain cells connect and communicate, a new study finds. Researchers suggest that adopting the keto diet may be a way to delay the onset of full-blown Alzheimer's disease.
The keto diet is a low-carb, high-fat diet, and previous studies have shown that it can extend life, protect against epileptic seizures, and enhance the results of chemotherapy. In this study, it was discovered that eating the keto diet, at least in mice, significantly delayed mild cognitive impairment that typically appears in the early stages of Alzheimer's disease by increasing levels of the molecule beta-hydroxybutyrate (BHB). This molecule plays an important role in nerve cell communication and may influence disease progression.
What are the common mistakes that beginners make on the keto diet?
The keto diet is low in carbohydrates and high in fat, and is popular among people looking to lose weight or improve their health. However, there can be some mistakes that beginners make when following this system. Here are some important points to avoid these mistakes:
Not drinking enough water: Water intake should be sufficient while following the keto diet. Lack of drinking water can affect the balance of fluids and salts in the body.
Reducing the amount of carbohydrates and increasing fats suddenly: You must gradually reduce carbohydrates and increase fats. Failure to pay attention to this point can lead to an undesirable effect on the body.
Not eating foods rich in omega-3 fatty acids: Omega-3 acids should be included in the diet, such as sardines, avocados, and olive oil.
Not being prepared for the keto flu: At the beginning of following keto, a person may feel a mild flu. A person must be prepared for this temporary effect.
Not adding a sufficient amount of salt: The loss of salt must be compensated by adding a sufficient amount of salt to the diet.
Starting the diet without consulting a doctor: It is always preferable to consult a doctor before starting any new diet.
Preoccupation with calculating the amount of carbohydrates and forgetting the importance of food quality: Attention must be to the quality of the food and not just to the quantities.
Not paying attention to eating vegetables: Vegetables must be included in the diet to obtain the necessary nutrients.
Although the keto diet remains controversial, this study adds to the list of potential positives of this diet. It is worth noting that more clinical research must be conducted on humans to verify these results.
What is the keto diet?
The keto diet is a diet that involves significantly reducing carbohydrates and increasing fat intake. This diet aims to put the body into a state called ketosis, where the body uses fat to produce energy instead of carbohydrates and sugar. A healthy keto diet limits the amount of carbohydrates a person eats to only (20-50) grams per day, and many rely on only 15 grams. The keto diet can be done in several ways, such as standard keto and high-protein keto. This regimen is controversial, and requires more research to verify its benefits and risks.
What foods are allowed on the keto diet?
On the keto diet, the body relies on fat as its primary source of energy. Carbohydrates are limited to only 6% of the calories the body gets daily. Here is a list of allowed foods:
Eggs: They are considered one of the pillars of the keto diet.
Meat: This includes high-fat beef, chicken, and some home-processed meats (to ensure they are carbohydrate-free) such as sausage.
Natural fats: include natural butter, olive oil, coconut oil, ghee, and avocado.
Some vegetables: such as cauliflower, cabbage, broccoli, zucchini, bell pepper, eggplant, tomatoes, cucumbers, onions, mushrooms, and leafy vegetables such as spinach, lettuce, and arugula.
Full-fat dairy products: such as cream and cheeses such as mozzarella and cheddar.
Fish and seafood: All types can be eaten.
Some fruits: such as berries and strawberries.
Artificial sweeteners: include stevia and sucralose.
Spices: They can be added to food of all kinds.
Dark chocolate: It must contain 90% or more cocoa.
Prohibited foods include:
Fruit: except raspberries and strawberries.
Grains: such as rice, wheat, oats, barley, and quinoa.
Root vegetables: include potatoes, sweet potatoes, carrots, taro, and turnips.
Foods made from grains: such as bread, cornflakes, pasta, pizza, and popcorn.
This list should be your guide to achieving your success on the keto diet. Always remember that consulting a nutritionist before starting any diet is an important step.
Does keto suit all categories?
The keto diet is not suitable for everyone, and depends on the individual health condition and goals of the person. Here are some important points:
People with certain diseases: People with chronic diseases should contact their doctors before starting the keto diet. This regimen may not be suitable for people with kidney or liver disease or diabetes.
Pregnant and breastfeeding women: Pregnant and breastfeeding women should avoid the keto diet, as it can affect fetal development and milk production.
People who exercise intensely: Intense athletes may need higher amounts of carbohydrates to maintain good performance.
People with eating disorders: People with eating disorders should avoid the keto diet, as it may increase psychological stress.
People who are deficient in certain vitamins and minerals: People on the keto diet should make sure they eat good sources of vitamins and minerals.
Ultimately, you should always consult a nutritionist before starting any diet to ensure it is appropriate for your individual health condition.
How can digestive disorders be treated while following the keto diet?
When following the keto diet, some people may experience digestive disorders. Here are some tips to deal with this problem:
Drink plenty of water: Avoid dehydration and fatigue by drinking a sufficient amount of water.
Increase fiber intake: Eat foods rich in fiber such as vegetables and nuts to improve digestion.
Exercising regularly: Physical activity helps burn fat and improve physical fitness.
Consultation with a nutritionist: If problems or difficulties persist, it is preferable to consult a specialized nutritionist.
Reminder: You should always consult a doctor before starting any diet.