U.S. News & World Report has released its best diet rankings for 2020. You may have heard that the ketogenic diet does not fare well [1]. It was ranked second to last, 34th out of 35 diets.
A panel of “experts”—dieticians, academics, consultants, and authors with clout in the field—determined the diet rankings. They scored keto in various categories, including heart health, simplicity of usage, weight loss, etc. The criteria were combined to determine keto’s overall ranking: a dismal 2 stars out of 5.
This news may concern you if you’re on a keto diet (or thinking about starting one). Should you trust or dismiss these experts?
Neither. Don’t disregard them, but don’t accept their words as gospel. Examine the information for yourself.
After all, nutritionists are known for being incorrect. Take, for example, the food pyramid. It was practically a pattern for metabolic syndrome, with bread on the bottom and veggies tucked away on top.
Still, traces of the food pyramid can be found. For example, many experts continue to promote whole grains as a treatment for type 2 diabetes. Never mind that the most recent research supports low-carb diets [2].
On that topic, let’s look at the specific categories in which keto was classified. You’ll discover why the experts ranked keto so low and if their rating is consistent with current science. Then you may evaluate whether the rating makes sense to you.
Does it sound right? Continue reading.
Is The Keto Diet Dangerous? Here’s What The Rankings Mean
Category 1: Keto for Type 2 Diabetes
U.S. News Ranking: 2.8 stars out of 5
Their Opinion: To avoid diabetes, doctors classified keto as “minimally effective” and “not safe” [3].
Around 380 million individuals worldwide have type 2 diabetes, a disorder characterized by high insulin, high blood sugar, high blood pressure, and obesity [4].
Dietary treatment for type 2 diabetes is debatable. To begin with, the standard guideline includes a lot of carbs. Whole grains, for example, are considered a “diabetes superfood” by the American Diabetic Association [5].
However, because carbohydrates elevate blood sugar and insulin levels, they can aggravate the metabolic abnormalities at the heart of diabetes [6]. Diabetes rates are rising, indicating that the whole grain plan isn’t working. A fresh approach is required.
The ketogenic diet comes into play. Consider the following evidence regarding keto’s ability to cure and reverse diabetes:
- In a 24-week randomized controlled study of 84 people with diabetes, a ketogenic diet was more successful than a low-glycemic diet (including whole grains) at decreasing blood sugar, weaning off insulin, and boosting weight loss [7].
- Virta Health put 218 types 2 diabetics on a ketogenic diet for a year in a recent controlled research. What were the outcomes? 60% had their diabetes corrected, 94% had their insulin medication decreased or stopped, and the average weight loss was 30.4 pounds [8].
- Low-carb diets had the “most evidence” (of any dietary intervention) for lowering diabetic blood sugar levels, according to a recent consensus study published in the journal Diabetes Care [9].
These findings suggest that, when appropriately used, keto is a safe and effective therapy for type 2 diabetes. Given this information, the U.S. News rating is quite perplexing.
Category 2: Keto’s Ease of Use
U.S. News Ranking: 1.4 stars out of 5
Their Opinion: According to one expert, keto is “the hardest of the extremely hard!” [10]
First and foremost, there is truth in this. Cutting carbohydrates ruthlessly can be complicated.
Yes, keto eliminates healthy foods like potatoes, carrots, and many fruits. Keto also removes unhealthy items such as cake, cookies, and chips. But if you respect your health, this is okay.
Nonetheless, family gatherings, dates, and dinners may be challenging on a keto diet. Fortunately, many restaurants provide keto-friendly selections, and you may even come across a specific keto menu now and again.
On the good side, keto lowers your hunger hormone, ghrelin, so cravings should be minimal [11]. Furthermore, there is no need to restrict calories when on keto. (Calorie limitation essentially assures hungry sensations). Surprisingly, the calorie-restricting Biggest Loser Diet received a better rating (2.3 stars) in this area.
Finally, keto does not have to be a forever diet. You can come and leave as you like. This is known as keto or carb cycling, which works effectively for some people.
Category 3: Keto for Heart Health
U.S. News Ranking: 2 stars out of 5
Their Opinion: The U.S. News panel is concerned that avoiding whole grains and consuming more saturated fat harms your heart.
The boogeyman of heart disease is saturated fat. Feared by many, yet not that dangerous.
In case you’re wondering, the fear of saturated fat derives from flawed research released in the 1950s [12]. Recent data, on the other hand, has put the record straight.
Right. Two meta-analyses (including over a million participants) revealed no relationship between saturated fat consumption and the risk of heart disease [13][14]. If a link existed, it would be shown in this data.
Controlled research reveals benefits in triglycerides, cholesterol, body weight, and blood pressure when you explore how keto impacts heart disease risk factors [15]. At least among obese populations, things are trending in the right direction.
However, a tiny percentage of people report increased LDL cholesterol (especially LDL particle number) when following a keto diet. Make sure you and your doctor are keeping an eye on your bloodwork. If you see anything troubling, think about changing your diet.
Category 4: Keto for Short-Term Weight Loss
U.S. News Ranking: 3.8 stars out of 5
Their Opinion: The experts gave keto good marks in this area, tying it for third place overall.
There is little debate here. The data from several controlled research shows that a keto diet increases weight loss [16][17].
There are several causes for this. For starters, high-fat diets reduce hunger hormones such as ghrelin and neuropeptide Y [18]—resulting in less hunger and less bingeing.
Second, a keto diet lowers insulin levels in contrast to high-carb diets. When insulin levels are low, the liver begins to beta-oxidize fatty acids [19]. To put it another way, fat burning.
Finally, the keto diet excludes sugar and processed foods, two of the primary causes of the obesity epidemic [20].
Category 5: Keto for Long-Term Weight Loss
U.S. News Ranking: 2.2 stars out of 5
Their Opinion: Keto received a failing grade for having “insufficient evidence” for long-term weight reduction.
Nutrition research is complex. It is not only time-consuming but also costly. And it isn’t easy to secure funding for anything that isn’t a blockbuster medicine.
As a result, most controlled studies take weeks or months rather than years. A two-year research with 300 people comparing keto to five different diets would be fantastic. However, someone else is going to write that check.
The ketogenic diet is likely the most researched weight loss diet globally. Some trials, such as the ongoing research at Virta Health, last a year and provide excellent results [21].
The Biggest Loser diet, on the other hand (which weirdly scored better in this area), is a well-documented failure for long-term weight loss [22]. This is because calorie restriction permanently decreases metabolic rate. When regular portions are resumed, the weight returns with a vengeance.
Category 6: Keto for Nutrition
U.S. News Ranking: 1.4 stars out of 5
Their Opinion: Fears about micronutrient deficits and saturated fat fuel opposition to keto nutrition.
True, the keto dieter must exercise caution to avoid nutritional deficits. This is because keto eliminates several valuable sources of vitamins and minerals, such as fruits and starchy vegetables.
The key is to favor non-starchy vegetables such as spinach, kale, and broccoli. These plant foods are high in magnesium, potassium, folate, and other nutrients deficient in the contemporary diet.
What about dietary saturated fat? Yes, that is also healthy. Saturated fatty acid:
- It is present in egg yolks, meat, fish, and butter – some of the world’s most nutrient-dense meals.
- Aids in the absorption of fat-soluble vitamins A, D, K, and E
- It is stable at high temperatures and suitable for cooking [23]
- It has been demonstrated that there is no relationship between it and heart disease.[24][25]
What’s the bottom line? Keto, when done correctly, is compatible with adequate nutrition.
Category 7: Keto Diet Safety
U.S. News Ranking: 2 stars out of 5
Their Opinion: The high fat content of a keto diet was once again a big worry.
The keto diet needs long-term data. Remember that doing a 2-year controlled nutritional research is challenging.
On the other hand, the Inuit are worth highlighting as a civilization that has flourished for generations on high-fat diets of seal and whale blubber. The Inuit had never heard of the keto diet, yet they were on it.
“Such a diet would have led to populations being in a permanent state of ketosis,” wrote the authors of a 2014 research published in the American Journal of Human Genetics [26].
However, just because the Inuit performed well on keto does not guarantee that you would. The clinical evidence implies that keto is safe and beneficial for various purposes (most notably weight loss) in the short term, but this ignores the individual component.
That’s why, on any diet, you should keep track of your energy levels, blood work, sleep, body weight, and any other important statistic. If everything is going well, the diet is most likely safe. If not, reconsider your strategy.
This self-experimentation, along with a mastery of the relevant science, will serve you well. It will liberate you from the draw of sensational news reports and empower you to make educated health decisions.
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