Latest Research
Researchers from the Gladstone Institute have discovered
that a ketogenic diet that is low in carbohydrates and calories could help
delay and potentially reverse the effects of aging.
According to the researchers, one sixth of the American
population is aged over 65 years. The risk of heart disease and other
conditions associated with ageing is high in this population, and places a huge
burden on the healthcare system.
The new findings, which were published in the journal
Science, may help reduce the risk of age-related diseases such as heart
disease, Alzheimer’s disease and even cancer.
"Over the years, studies have found that restricting
calories slows aging and increases longevity, however the mechanism of this
effect has remained elusive" said Dr Verdin, the paper's senior author and
director of the Center for HIV and Aging at Gladstone.
The researchers found that a chemical compound called
β-hydroxybutyrate (βOHB), which is produced by human body during starvation,
plays an important role in the process of aging.
Following a ketogenic diet or low-calorie diet can also
induce the production of β-hydroxybutyrate (βOHB). The authors of the paper
think this chemical could be the key to developing new therapies for the
age-related conditions.
Here, we find that βOHB, the body's major source of energy during
exercise or fasting, blocks a class of enzymes that would otherwise promote
oxidative stress, thus protecting cells from aging."
Dr Verdin, Senior Author and Director of the Center for HIV and Aging
at The Gladstone Institute.
Ketone bodies, including βOHB, are considered to be toxic
in high concentrations. The rise of these ketone bodies in type 1 diabetics for
example can lead to serious life threatening medical emergencies.
However, the authors found that low levels of these
ketone bodies may be actually beneficial by protecting the cells of the body
from “oxidative stress”, thought to be a contributing factor in aging.
Previous studies have shown that calorie restrictions can
slow the process of aging and increase longevity but the reasons behind this
are not well characterized.
This study showed that βOHB is the major source of energy
for the body during fasting, starving and exercise. It can also block certain
enzymes that usually promote oxidative stress in the body.
The team looked at the effects of βOHB in a series of
laboratory experiments. First, they tested the effects of this compound on
human cells in a petri dish.
Next, they tried to assess the effects of a ketogenic
diet in mice. They restricted the calories in the diet of the lab animals and
saw that the amounts of βOHB rose. This blocked the effects of an enzyme
histone deacetylases, or HDACs.
HDACs work normally by inhibiting the actions of two
genes called Foxo3a and Mt2. Hence. when HDACs are blocked, Foxo3a and Mt2 are
activated. Upon activation, the products of these genes protect the cell from
oxidative stress, reducing genetic damage to cells that would otherwise cause
them to age.
The findings could be
relevant for a wide range of neurological conditions, such as Alzheimer's,
Parkinson's, autism and traumatic brain injury; diseases that afflict millions
and for which there are few treatment options."
Dr Katerina Akassoglou,
Co-Author and Expert in Neurological Diseases at The Gladstone Institute.
Tadahiro Shimazu, postdoctoral fellow and the paper’s
lead author said that the link between βOHB, calorie restriction and anti-aging
could open new avenues for research into diseases related to aging.
The team will now carry out more studies to see the
potential benefits that a ketogenic diet could provide in relation to diseases
of the brain and heart.
What Happens to My
Body
Your body is used to the simple routine of breaking down
carbohydrates and using them as energy. Over time the body has built up an
arsenal of enzymes ready for this process and only has a few enzymes for
dealing with fats – mostly to store them.
All of a sudden your body has to deal with the lack of
glucose and increase in fats, which means building up a new supply of enzymes.
As your body becomes induced into a ketogenic state, your body will naturally
use what’s left of your glucose.
This means your body will be depleted of glycogen in the
muscles – which can cause a lack of energy and general lethargy.
In the first week, many people report headaches, mental
fogginess, dizziness, and aggravation. Most of the time, this is the result of
your electrolytes being flushed out, as ketosis has a diuretic effect. Make
sure you drink plenty of water and keep your sodium intake up.
In fact, you should go overboard with the salt – salt
everything! Sodium will help with water retention and help replenish the
electrolytes. For most, this temporary groggy feeling is the biggest danger
you’re going to face. It’s called the “Keto Flu.”
Health Benefits
1. Losing Weight
A ketogenic diet is an effective way to lose weight and
lower risk factors for disease. This diet is so filling that you can lose
weight without counting calories or tracking your food. One study found that
people on a ketogenic diet lost 2.2 times more weight than those on a
calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also
improved. Another study found that participants on the ketogenic diet lost 3
times more weight than those on the Diabetes UK's recommended diet. There are
several reasons why a ketogenic diet is superior to a low-fat diet. One is the
increased protein intake, which provides numerous benefits. The increased
ketones, lowered blood sugar levels and improved insulin sensitivity may also
play a key role.
2. Diabetes and Prediabetes
Diabetes is characterized by changes in metabolism, high
blood sugar and impaired insulin function. The ketogenic diet can help you lose
excess fat, which is closely linked to type 2 diabetes, prediabetes and
metabolic syndrome. One study found that the ketogenic diet improved insulin
sensitivity by a whopping 75%. Another study in patients with type 2 diabetes
found that 7 of the 21 participants were able to stop all diabetes medications.
In yet another study, the ketogenic group lost 24.4 lbs (11.1 kg), compared to
15.2 lbs (6.9 kg) in the higher-carb group. This is an important benefit when
considering the link between weight and type 2 diabetes. Additionally, 95.2% of
the ketogenic group was also able to stop or reduce diabetes medication,
compared to 62% in the higher-carb group.
3. Heart disease: The ketogenic diet can improve risk
factors like body fat, HDL levels, blood pressure and blood sugar.
4. Cancer: The diet is currently being used to treat
several types of cancer and slow tumor growth.
5. Alzheimer's disease: The diet may reduce symptoms of
Alzheimer's and slow down the disease's progression.
6. Epilepsy: Research has shown that the ketogenic diet
can cause massive reductions in seizures in epileptic cases.
7. Parkinson's disease: One study found that the diet
helped improve symptoms of Parkinson's disease.
8. Polycystic ovary syndrome: The ketogenic diet can help
reduce insulin levels, which may play a key role in polycystic ovary syndrome.
9. Brain injuries: One animal study found that the diet
can reduce concussions and aid recovery after brain injury.
10. Acne: Lower insulin levels and eating less sugar or
processed foods may help improve acne.
What Do You Eat?
Do Not Eat:
§
Sugary foods: Soda, fruit juice, smoothies,
cake, ice cream, candy, etc.
§
Grains or starches: Wheat-based products, rice,
pasta, cereal, etc.
§
Fruit: All fruit, except small portions of
berries like strawberries.
§
Beans or legumes: Peas, kidney beans, lentils,
chickpeas, etc.
§
Root vegetables and tubers: Potatoes, sweet
potatoes, carrots, parsnips, etc.
§
Low-fat or diet products: These are highly processed
and often high in carbs.
§
Some condiments or sauces: These often contain
sugar and unhealthy fat.
§
Unhealthy fat: Limit your intake of processed
vegetable oils, mayonnaise, etc.
§
Alcohol: Due to its carb content, many alcoholic
beverages can throw you out of ketosis.
§ Sugar-free
diet foods: These are often high in sugar alcohols, which can affect ketone
levels in some cases. These foods also tend to be highly processed.
Do Eat:
§ Meat:
Red meat, steak, ham, sausage, bacon, chicken and turkey.
§ Fatty
fish: Such as salmon, trout, tuna and mackerel.
§ Eggs:
Look for pastured or omega-3 whole eggs.
§ Butter
and cream: Look for grass-fed when possible.
§ Cheese:
Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
§ Nuts
and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
§ Healthy
oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
§ Avocados:
Whole avocados or freshly made guacamole.
§ Low-carb
veggies: Most green veggies, tomatoes, onions, peppers, etc.
§ Condiments:
You can use salt, pepper and various healthy herbs and spices.
Quick Keto Meal
This is an easy way to make a tasty meal and clear out
the fridge. The more variety in the ingredients, the better! Macros will vary
on this one depending on the protein and veggies you use.
Add the following
to a skillet with butter or olive oil:
·
Protein: Ground
beef, sausage, bacon, chicken, eggs
·
Veggies: Bell
peppers, onion, cabbage, mushrooms, asparagus, tomato, zucchini
·
Sugar-Free
Seasoning: Salt, pepper, garlic, taco, ranch
·
Cheese: Just
grate it on top and let it melt.
Snack Ideas:
·
Jerky (Watch the carbs here, because different
flavorings can add to the carb count quickly.)
·
Cubed cheese
·
Nuts and seeds
·
Pork rinds
·
Veggies and dip
·
Sugar-free jello
Sources and
Additional Information:
