Low carb or keto for the metabolically unbroken?

(Annika) #1

Hello! I’m 49, at a healthy weight, insulin sensitive, and generally healthy other than celiac and migraines. I’ve been eating mostly paleo/primal for several years, and have tinkered with various similar and overlapping diets to fix some gut issues I was having a couple of years ago. I’m primarily interested in keto for brain health (fewer migraines) and overall health into old age.

My question: for someone metabolically unbroken like me, how much difference does it make to be officially in ketosis versus eating healthy low carb? I have been eating around 45-75 grams of total carbs per day, with my carbs coming from veggies, berries, cream, and nuts. I’ve always been a big veggie eater and believe in a wide variety of veggies for all the phytonutrients and fiber to support a healthy gut microbiome, and it’s been very challenging to get my carbs a lot lower and give up lots of vegetables. Plus there’s lots of debate on both sides in the paleosphere about the potential downsides of going very low carb, especially for women. So is there a huge advantage to someone in my situation to buckle down and get that pee stick to turn pink? Or would I do just as well to continue low-carb primal and not worry about the ketones? I’m feeling conflicted!

(Richard Morris) #2

I think the biggest specific benefit to someone who is deranged is that on a ketogenic diet we make most of our glucose on demand and can have stable blood glucose despite having a damaged insulin mechanism.

I think most people can benefit from the other keto benefits, such as weight loss, low inflammation, epigenetic regulation, brain fuels, and neurochemical regulation.

(Bart) #3

I think if you want to be in Ketosis in order to reap the benefits of being powered by ketones then the amount of carbs you are are very important, since they will determine whether or not your are in a ketogenc state. The benifits you hear about from the ketogenc diet such as the brain health that you mentioned are from the body burning on ketones. There is no doubt in my mind that eating paleo/primal/low carb is a healthy way of eating and can do great things to your body but being in a ketogenic state unlocks even more. When it comes to fighting cancer or seizure it is not simply low carb and real foods, it is ketosis that does the trick. Dr. Fung states being on a ketogenic diet will help you reap 70% of the autophagial (hmmm, wonder if that is a word) affects that people not in ketosis receive from fasting. Plus being in ketosis your body can become fat adapted and efficiently use it’s own fat as fuel and stop the need for carbs and the ups and downs in energy that carb burners feel.

Having an unbroken metabolism I would do some experiments and see how low you need to go in the carb area to get and stay in ketosis. You mentioned you consume 45-75 grams of total carbs a day and eat a lot of vegetables. Your net carbs may be very close to being low enough to put in ketosis, if you are not already there. Do some n=1 experiments, maybe you can cut out just a few more carbs and be in ketosis.

Also the best way to see if you should stay keto or just low carb is to try it. Go keto and stay keto for a few months and see how you feel, maybe you will love it and not want to go back. Maybe you will not see or feel any difference, maybe you will not care for it at all. None of us will be able to tell you how you will feel or if you should do it, but what I can tell you is pretty much everyone on this forum who is keto loves being in that state and the majority have no plans on going back or to any other way of eating.

Good LUCK!!

(Annika) #4

Wow, fantastic answer! I should stop fretting about what to do and just give it a solid try. Thank you, Bart!

(Bart) #5

You are very welcome and good luck on your n=1 experiment! I think I can safely speak for everyone here that we are more than happy to help you with what ever guidance or support you may need!

(Christina Hansen) #6

Also, don’t worry about the pee stick - because if you’re metabolically healthy and using your ketones, you won’t be shedding them in your pee. If you really want to know if you’re in ketosis, it’s best to measure blood ketones or the acetone in your breath. (Personally, I can taste the ketones in my mouth when I go ketotic, so that’s how I “measure.”)

(Jo Lo) #7

I think that 49 is still young in terms of developing problems with IR.

You can estimate what your risk might be as you age by looking around at close blood relatives, and what they went through in their 50’s, 60’s and later. If there is obesity, T2D, or heart attacks (or all three), then I would act now.