Tag: fats

A bit about the Keto Diet

Today’s post is about the Keto diet. This diet is currently the topic of study in my Nutrition subject and there are a few things I have learned about it that I thought I would share.

It’s origin

The ketogenic diet was actually developed in 1921 by Dr Russell Wilder as a way of treating epilepsy in children. It was created on the premise that using ketones to power the brain causes less seizures that using glucose. This is a fact that has been substantiated by many scientific studies since.

What is keto?

There are several forms of the keto diet that can be modified to suit the individual, but at its heart is the basis is that up to 60% of your diet should be fats, 35% protein and 5 to 10% carbohydrates. This switches the body’s fuel system from using glucose to using ketones. Which are essentially chemicals that the body uses to convert fat to energy instead of glucose.

Along the way, many people experience weight loss. That seems like a great idea you may say, and it is however, there are pitfalls to watch out for.

Are there risks?

There are some health risks or issues, associated with this diet. First of all, there is a feeling of unwellness called keto flu. This is experienced by many keto followers for a week or so after beginning a keto diet. It can include headache, fatigue, vomiting, insomnia, constipation and reduced tolerance to exercise, just to name a few.

Next is a risk of kidney stones. The high acid and phosphate content of a high fat diet can lead to kidney stones; however, this is mostly only a problem if you already have kidney issues. After that we need to consider the nutrient deficiencies. Because of the specific style of this diet there are several nutrients that are simply not there. These include vitamins C, D and E as well as magnesium and calcium.

While all of these can be fortified with supplements, perhaps the most important thing missing is fibre. You see fibre has several different roles. The main one being that it gives bulk to your stool which is one of the bodies main pathways of eliminating toxins. It also feeds the microbiome, which we have spoken about before and its importance in everything, from immune system to mental health.

Are there benefits?

On the plus side it has been shown to help with epilepsy in adults as well as children, which is what it was designed for. Several psychiatric disorders including depression, autism and schizophrenia have been reduced. This is most likely due to reduced inflammation and mitochondrial disfunction. Interestingly in people with a failing heart, a keto diet has been shown to help, as it is a more efficient form of energy for the heart to use.

There are many people for whom a keto diet will work but just as many people that should be wary of it. For example, anyone who has had a cholecystectomy (gallbladder removal) surgery, should avoid this diet, as the body’s ability to digest fats is reduced.

Ultimately this diet is useful in many situations. However, unless medically advised for specific reasons, there are other diets that can achieve similar results. The Mediterranean diet, with its focus on fresh fruit, vegetables, fish and good fats, it is a more sustainable and potentially healthier alternative.

As always, when considering making a radical change to your diet, seek advice from your preferred health professional.

We hope you found this information interesting.

Till the next post,

Live clean n Prosper

About the Gallbladder

Todays post is about the gallbladder.

This little organ is given little thought but its function makes a difference to how we digest our food.

What is the gallbladder?

The gallbladder is a part the body’s biliary system, which is made up of the liver, gallbladder, and pancreas and associated ducts. This system is needed for the production, storage, and secretion of bile.

Inside the body, the gallbladder can be found under the liver. It’s approximately the size of a small pear. Its function is to store bile until it’s needed for digestion.

The gallbladder is not considered absolutely necessary for human survival, as bile can reach the small intestine in other ways.

Bile is a thick liquid that’s green, brown, or yellow in color. It’s used to help with the breakdown of dietary fats and is produced by the liver. During a meal, bile moves from the liver directly to the small intestine. However, when we’re not eating, it is stored in the gallbladder until it’s needed

The gallbladder extracts water from its store of bile until the liquid becomes highly concentrated. The presence of fatty foods triggers the gallbladder to squeeze its bile concentrate into the small intestine.

Most people do not pay much attention to their gallbladder until it starts causing trouble.

What is meant by ‘trouble’?

For unclear reasons, substances in the bile can crystallize in the gallbladder. This forms what are known as gallstones. Gallstones are small stones made from cholesterol, bile pigment and calcium salts, usually from a mixture that forms in the gallbladder.  The stones can range in size from as small as a grain of sand to as large as a golf ball.

They are a common disorder of the digestive system, and affect around 15 per cent of people aged 50 years and over. Some people develop just one gallstone, while others develop many gallstones at the same time.

Gallstones are actually more common in women than in men. They are also more common in overweight people and people with a family history of gallstones. However, there is no known single cause of gallstones.

In most cases gallstones don’t cause any problems. Though if a gallstone lodges in a duct and causes a blockage, the resulting signs and symptoms may include:

– Sudden and rapidly intensifying pain in the upper right portion of the abdomen or in the centre of the abdomen, just below the breastbone

– Back pain between the shoulder blades

– Pain in the right shoulder

– Nausea or vomiting

Gallstone pain may last anywhere from several minutes to a few hours. Blockages can also cause complications such as infections or inflammation of the pancreas (pancreatitis).

When gallstones cause infection in the gallbladder, this is called Cholecystitis. This condition causes severe pain and fever, and can require surgery when infection continues or recurs.

Medical treatment isn’t considered necessary unless there is a high risk of complications from the gallstones. Treatment options include surgery and shattering the stones with sound waves.

Best way to a healthy gallbladder

You can lower your risk of gallstones by following a healthy diet and getting regular physical activity to help you reach and maintain a healthy weight.

Experts recommend:

– Eating foods that are high in fibre, such as fruits, vegetables, beans, and peas.

– Eating whole grains, including brown rice, oats, and whole wheat bread.

– Eat healthy fats, like fish oil and olive oil, to help the gallbladder contract and empty on a regular basis.

– Eat fewer processed and refined carbohydrates and less sugar.

– Avoid fast foods and unhealthy fats, like those often found in fried foods.

As always, if you think your gallbladder is causing you trouble. Seek medical advice from your health professional.

We hope you found this information helpful.

Till the next post,

Live clean n prosper

Sources – Live Science , Healthline , Web MD –