Myth: The ketogenic diet can damage the liver.
One of the most common misconceptions about the ketogenic diet, or keto for short, is that it can harm the liver. This myth is often fueled by a misunderstanding of how the diet works and a lack of scientific evidence. In reality, keto may actually have benefits for liver function.
Understanding the Ketogenic Diet
To understand the impact of keto on liver function, it is important to first have a clear understanding of what the diet entails. The ketogenic diet is a low-carbohydrate, high-fat diet that aims to induce a state of ketosis in the body. Ketosis is a metabolic state where the body primarily relies on fat for fuel instead of glucose.
When following a keto diet, carbohydrate intake is severely restricted, typically to less than 50 grams per day. This causes the body to enter ketosis, as glucose stores become depleted and the liver begins to produce ketone bodies from stored fat. These ketone bodies then serve as an alternative energy source for the body and brain.
Debunking the Myth
Contrary to popular belief, several studies have shown that the ketogenic diet does not have negative effects on liver function. In fact, research suggests that it may even improve certain aspects of liver health.
1. Non-Alcoholic Fatty Liver Disease (NAFLD)
NAFLD is a condition characterized by the accumulation of fat in the liver, not caused by excessive alcohol consumption. Many people worry that the high fat content of the ketogenic diet may worsen NAFLD. However, studies have demonstrated the opposite effect.
A review published in the Journal of Hepatology found that a low-carbohydrate diet, such as the ketogenic diet, can lead to a significant reduction in liver fat in people with NAFLD. It appears that the ketogenic diet’s ability to promote weight loss and improve insulin sensitivity contribute to these positive effects on liver health.
2. Liver Function Markers
Another concern surrounding the ketogenic diet is whether it can impact liver function markers, such as liver enzymes. Elevated levels of these enzymes can indicate liver damage or inflammation. Fortunately, research has consistently shown that adherence to a ketogenic diet does not lead to significant changes in liver function markers.
A study published in the American Journal of Clinical Nutrition compared a low-carbohydrate ketogenic diet to a low-calorie diet in overweight people. Both diets resulted in weight loss and improvements in liver function markers, with no significant differences between the two groups. This suggests that the macronutrient composition of the diet, rather than the specific carbohydrate content, is what matters most for liver health.
The Bottom Line
To wrap it up, the ketogenic diet does not pose a risk to liver health. On the contrary, it may actually offer benefits for people with non-alcoholic fatty liver disease (NAFLD). Research consistently shows that keto can reduce liver fat and improve liver function markers. It is important to rely on scientific evidence and not fall victim to common myths when considering the impact of the ketogenic diet on liver function.
Remember, if you have any concerns about your liver health or considering a new diet, it is always best to consult with a healthcare professional who can provide personalized advice based on your specific circumstances.