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Everything i know is a lie it’s all wrong because this study now says that keto completely ruins your insulin levels and everyone’s gonna take this study and they’re gonna throw it in people that like keto’s face and they’re gonna make us feel like garbage about it so why don’t i clear it up explain it the international journal of sports nutrition and exercise
Metabolism published what i personally find to be a very illuminating study that teaches us a lot about the ketogenic diet however i see it getting twisted already and we just have to clear this up because this study is not bad it actually demonstrates that keto works very very well but there’s some things that you need to know surrounding the world of glucose
Tolerance which i’ve actually talked about before and it actually gives a nod to periodically like cycling off of keto which i am personally a fan of like you go two three four five months on keto and then take one or two months off i talk about it in countless videos that i think it’s a good thing but anyway what did this study look at let’s break it down hey
After this video if you’re doing keto i recommend you check out unbun foods okay if you like tortillas if you like bread if you like bagels there are not a lot of companies that have done those keto variations of that properly with ingredients that i would personally approve of unbun is amazing not only are they kicking butt at whole foods but they also will
Sell direct too they’re a big supporter of this channel so i put a link down below for you to check them out you can check out their bagels their tortillas their bread their baguettes whatever it is super awesome utilizing almond flour utilizing some flax egg whites psyllium it just is delicious and they are down below in the description so after this video
Check them out you don’t want to miss a big thank you to unbun for the continued support so this study is kind of interesting they took two groups they took a low carb high fat keto group and a mixed group that you know consumed carbohydrates the low carb group consumed on average between like five grams of carbohydrates all the way up to like 80 grams so not
Necessarily always keto but you know still low carb the other group is like 260 carbs all the way up to 560 some crazy number like that okay amount of calories were the same they consumed the same amount of calories they consumed the same amount of protein the only thing that was different was going to be fat and carbohydrates so their main goal was to like measure
Just performance and glucose tolerance and we’ll get into like what they did so probably the most important thing this study is this is a longer term study they took a look at people that were what are called habitualized low-carb high-fat dieters people that had been doing keto for six months or longer which is not a lot of studies that look at this so it’s cool
So they wanted to say okay what happens in terms of someone that’s been doing keto for a while when they exercise and then when they give them glucose like well how do they deal with it compared to people that are used to having glucose so they had them do a couple things like what’s called a familiarization ride where they they did kind of a control baseline ride
And long story short is they really just wanted to measure their peak power output they wanted to measure what kind of fuel they were using fat versus carbs etc etc so what they did is they measured them during exercise and they found that the keto group had tremendous levels of fatty acid oxidation they used so much fat and very little carbohydrates during their
Exercise one would say that that is a very good thing it is right i mean if you’re doing keto you want to learn to use fat for fuel that’s tremendous and if you were looking for a body composition change this would be so epically phenomenal their glucose utilization was not that good because they weren’t using glucose while they were working out who cares that’s
Not their primary fuel substrate granted the other group used carbohydrates very well and their fatty acid oxidation was pretty low they didn’t burn much fat so right then and there it looks very favorable in terms of the keto group but then they did something else after an eleven and a half hour fast they gave them what is called an oral glucose tolerance test
Where they gave them 75 grams of glucose okay pure glucose to both groups well they found at first like insulin levels seem to be kind of about the same at baseline that’s cool they found that like overall relatively similar insulin levels and they found that most health markers were about the same like both groups were healthy and responded fairly well except
The keto group when they consumed the glucose it was a very delayed insulin response and their glucose levels shot up really high their body did not know how to deal with or clear the glucose so the carb group consumed carbohydrates and their body just like immediate clockwork knew how to respond immediately shot up insulin to deal with those carbohydrates and
Blot their blood sugar down the keto group it was like a carbs went way up glucose went up insulin stayed like low like the body was like i don’t know how to deal with this and then all of a sudden it was like oh oh oh yeah we gotta bump up insulin that’s what’s going on here because it was really doing a cruddy job of dealing with the glucose the 75 gram glucose
Bolus they also found that it took you know twice as long for it to get to that peak and then it took twice as long for it to stabilize again meaning the body was working so hard dealing with this glucose long after the carb group had already dealt with it and moved on to the next deal so the point was is that well shoot people that do keto don’t respond well
To glucose they actually end up jacking up their insulin levels higher levels of insulin higher levels of glucose they’re making themselves glucose intolerant and look at yes i’ve talked about that if you do keto for a long period of time you become glucose intolerant but what they fail to mention within this study and it isn’t an anti-keto study at all like it
Wasn’t even going that route but what they do fail and mention is that this sort of glucose intolerance is quickly reversible okay there was another study that took a look at rats that actually found a similar thing years before found eight weeks of a ketogenic diet would make them mildly glucose intolerant so then when they gave them carbs they would respond the
Same way but if they gave them carbs for a week everything’s stabilized it’s all about mitochondrial machinery and developing the adaptation like just being able to use a specific fuel if you have given the other group the carb group within this study lower carb and a bunch of fats all of a sudden you would find the same thing in that world their bodies wouldn’t
Know how to utilize fat very well so you would just have a bunch of like probably fat accumulation and adiposity increase like you’d have just adipogenesis they’d store fat i mean but no one’s doing well i guess people are doing that study but they didn’t look at it in equilibrium that way they didn’t say hey let’s take this other group and see how they respond
To fats instead they just kind of said let’s take a keto group and see how they respond to carbs so the bottom line here is again you do need to periodically give your body carbohydrates so that you don’t have this happen but also who cares if this happens if you know it’s going to get better really really quickly okay you do want to make yourself dual fueled
And fat adapted and carbohydrate adapted so periodically doing this so that your cells don’t completely lose it might be a wise idea because maybe if we looked at studies where people were doing ketostrict for like two or three years then they might develop even more glucose intolerance that could be more detrimental so periodically giving your body some carbs
Is not a bad thing you just have to do it strategically within the proper intervals this study is not to bash keto like i’m already seeing people use it for it’s there to illuminate how our body works and how we can be better i’ll see you tomorrow
Transcribed from video
Keto Makes Us Diabetic (& Insulin Resistant) – Full Study Review 🥺 By Thomas DeLauer
