The Latest in Diet Trends
Whether you are looking to lose weight, increase energy, sleep better or cut back on sugar, you may have heard of or considered trying the popular paleo and keto diet plans.
The paleo diet, designed to emulate what our hunter-gatherer ancestors consumed, focuses on whole, nutrient-dense unprocessed foods such as eggs, fish, meat, vegetables, nuts, seeds and healthy fats. It removes processed food, refined carbohydrates, alcohol, sugar, dairy, grains, vegetable oils and legumes. A paleo diet does not have to be low carb and can be tailored to an individual’s activity level. Higher carbohydrate intake of starchy vegetables (sweet potatoes, regular potatoes, squash, parsnips, etc.) and fruits can be accommodated according to each person’s needs.
The keto (or ketogenic) diet is low-carb and high-fat with the idea that reducing carbs put your body into ketosis, an efficient state for burning fat. The diet is typically 70 percent fat, 25 percent protein and just 5 percent carbs. Healthy fats, eggs, meat, seafood, full-fat dairy, low-carb veggies, and nuts and seeds are typical elements. Many keto fans incorporate intermittent fasting, consuming calories within a specific time frame and fasting the rest of the day.
Clinic Sofia Physician Assistant Allie Nowak, certified in functional medicine through the Kresser Institute, sees many patients curious about the two trends. An advocate of “no-one-size-fits-all” eating plans, Nowak believes keto diets, which lower the insulin response and improve fasting blood sugar, may be appropriate for certain conditions, but not for all circumstances or people. The plan can be an effective tool for obesity, high blood sugar/metabolic syndrome/diabetes, epilepsy, traumatic brain injury, Parkinson’s and Alzheimer’s diseases, other neurological conditions and cancer, but it can be a detriment for those with hypothyroidism, adrenal dysfunction or during pregnancy. Many people following the keto diet reduce carbs so drastically that they also eliminate nutrient-dense foods. Nowak does not recommend counting carbs in non-starchy vegetables because the fiber content negates the carbohydrate content. She does not typically recommend consistent adherence to the diet long term, due to struggles with sleep and impact on hormones. For those who find keto beneficial, she normally has them cycle on and off the diet.
On the other hand, Nowak often encourages a “paleo template” for patients trying to figure out what works best; this plan focuses on eating real whole foods that are not processed, including a healthy protein source and vegetables that comprise about half of the plate.
After a month, she recommends introducing foods back to the diet, with the “goal of having the broadest diet possible. If you tolerate dairy, then you should enjoy some dairy,” she said. “The mindful aspect of eating, where we experience how foods make us feel, is really important.”
In addition, regardless of diet plan, Nowak encourages patients to pay attention to ingredients – especially those that are difficult to pronounce – limiting foods in bags or boxes while trying to keep added sugars to 35 grams or less per day. She adds that, regardless of buzz, people should “approach diets with caution,” paying close attention to how they feel on any given diet.
