Both keto and Mediterranean diets could help control blood sugar

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Scientists from Stanford University found that while the keto and Mediterranean diets both can help people manage diabetes, the Mediterranean diet appears easier to maintain.

The research is published in the American Journal of Clinical Nutrition and was conducted by Christopher D. Gardner et al.

In the study, researchers compared two low-carbohydrate diets with three key similarities (incorporating nonstarchy vegetables and avoiding added sugars and refined grains) and three key differences (incorporating versus avoiding legumes, fruits, and whole, intact grains) for their effects on glucose control and cardiometabolic risk factors among 33 people with prediabetes or type 2 diabetes.

The researchers found that blood sugar levels did not differ between diets at 12 weeks.

There was a greater decrease found in triglycerides with the well-formulated keto diet (WFKD; −16 percent) versus the Mediterranean-plus diet (Med-Plus; −5 percent).

Low-density lipoprotein cholesterol was higher for the WFKD (+10 percent) versus Med-Plus (−5 percent); high-density lipoprotein cholesterol increased by 11 and 7 percent, respectively.

Weight decreased 8 and 7 percent, respectively; however, there was a significant interaction seen for diet × order.

While on the WFKD, participants had lower intakes of fiber and three nutrients versus the Med-Plus. Follow-up data suggest that Med-Plus is more sustainable.

The team says restricting added sugars and refined grains and emphasizing the inclusion of vegetables should be the focus.

There’s no reason to restrict heart-healthy, quality carbohydrate foods above and beyond.

If you care about blood sugar, please read studies that drinking this at breakfast may lower blood sugar throughout the day, and a new way to reverse high blood sugar and muscle loss.

For more information about blood sugar, please see recent studies about common stomach drugs that may improve blood sugar control in diabetes, and results showing common drug for blood sugar control may treat heart failure.

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