How a low carb and ketogenic diet promotes brain health

How a low carb and ketogenic diet promotes brain health.

A low carb and ketogenic diet has many health benefits.

For example, everyone knows that they help to lose weight and manage diabetes. However, these can also be useful for some brain disorders.

This article describes how low carb and ketogenic foods affect the brain.

What are low carb and ketogenic foods?

Low Carb Diet:

Carb intake ranges from 25–150 grams per day.

Protein is usually not limited.

Ketones may or may not be elevated in the blood. Ketones are molecules that can partially replace the brain as a source of energy.

Ketogenic diet:

Carb intake is 50 grams or less per day.

Protein is often limited.

Raising ketone blood levels is a major goal.

On a standard low-carb diet, the brain still relies heavily on glucose, the sugars found in your blood, for fuel. However, the brain burns more ketones than normal food.

In a ketogenic diet, the brain is mainly fueled by ketones. When carb intake is very low, the liver produces ketones.How a low carb and ketogenic diet promotes brain health

Summary

Low carb and ketogenic foods are similar in many ways. However, the ketogenic diet contains less carbs and significantly increases blood levels of ketones, which are important molecules.

Myths of 130 grams of carbs

You heard that your brain needs 130 grams of carbs a day to function properly. This is one of the common myths about healthy carb intake.

In fact, a 2005 report by the Food and Nutrition Board of the National Academy of Medicine stated:

Summary

It is a common myth that you need to eat 130 grams of carbs a day to energize the brain./nutrition/low-carb-ketogenic-diet-brain

How low carb and ketogenic foods provide energy to the brain

Ketogenesis

Glucose is usually the main fuel of the brain. Your brain, unlike your muscles, does not use fat as a source of energy.

However, the brain can use ketones. When glucose and insulin levels are low, your liver produces ketones from fatty acids.

Whenever many hours go by without you eating, ketones are actually produced in small amounts, i.e. after a full night’s sleep.

However, during fasting or when carb intake is less than 50 grams per day, the liver further increases its production (2 trust source).

When carbs are depleted or reduced, ketones can provide up to 75% of the brain's energy needs (3).

Gluconogenesis

Although most of the brain is able to use ketones, there are parts that require glucose to function. On a very low carb diet, carbs can consume small amounts of this glucose.How a low carb and ketogenic diet promotes brain health

In this process, the liver utilizes glucose in the brain. The liver makes glucose using the building blocks (4 trusted source) amino acids of proteins.

The liver also makes glucose from glycerol. Glycerol is the backbone that binds fatty acids to triglycerides, a storage form of body fat.

Thanks to gluconeogenesis, even when your carb intake is very low, the parts of the brain that need glucose get a consistent supply.

Summary

The rest can be fueled by glucose produced in the liver.

Low Carb / Ketogenic Diet and Epilepsy

Epilepsy is a seizure associated with exaggerated periods in brain cells.

It causes uncontrolled jerking movements and loss of consciousness.

Epilepsy is very difficult to treat effectively. Many types of seizures occur and some people have multiple episodes every day in their condition.

Although there are many effective antiseptic drugs, these drugs are not able to effectively manage seizures in about 30% of people. The type of epilepsy that does not respond to sedation is called refractive epilepsy (5).

Dr. Russell Wilder was given a ketogenic diet in the 1920s to treat drug-resistant epilepsy in children. Their diet provides at least 90% of calories from fat and mimics the beneficial effects of hunger on seizures (6).

The exact mechanism behind the antiseptic effect of the ketogenic diet is not known (6).

Low carb and ketogenic diet options for treating epilepsy

There are four types of carb-free foods for treating epilepsy. Here are their typical micronutrient breakdown's a low carb and ketogenic diet promotes brain health

Classic Ketogenic Diet (KD): 2–4% calories from carbs, 6–8% from protein and 85–90% from fat (7 trusted source).

Modified Atkins Diet (MAD): In most cases 10% calories from carbs with a protein limit. If mild growth (8) is tolerated, the diet begins by allowing children 10 grams of carbs per day and adults 15 grams.

Medium-chain triglyceride ketogenic diet (MCT diet): Initially 10% carb, 20% protein, 60% medium-chain triglycerides and 10% other fats (9 trusted source).

Low Glycemic Index Treatment (LGIT): 10–20% of calories from carb, 20–30% from protein, and the rest from fat. Limits carb options with glycemic index (GI) below 50 (10).

The Classic Ketogenic Diet in Epilepsy

The classic ketogenic diet (KD) has been used in many epilepsy treatment centers. Several studies have found improvements in more than half of the study participants (11 trusted source, 12, 13 trusted source, 14 trusted source, 15 trusted source).

In a 2008 study, children treated with a ketogenic diet for 3 months had an average (14 trusted source) 75% reduction in baseline seizures.

A 2020 study on reflex epilepsy showed a 66% (16 trusted source) reduction in the restrictive frequency of children who adopted the classic ketogenic diet for 6 months.

Although the classic ketogenic diet is very effective against seizures, it requires close supervision by a neurologist and dietitian.

Food choices are also very limited. As such, dieting can be difficult to follow, especially for older children and adults (17). a low carb and ketogenic diet promotes brain health

Modified Atkins Diet in Epilepsy

In many cases, the Modified Atkins Diet (MAD) has been shown to be more or less effective in treating childhood epilepsy like the classic ketogenic diet, with fewer side effects (18, 19 trusted sources, 20, 21 trusted sources, 22). .

In a randomized study of 102 children, 30% of those following a modified Atkins diet reduced seizures by 90% or more (20).

There have been many studies in children, and some adults with epilepsy have also seen good results with this diet (23 Trusted Source, 24, 25).

In a study of 10 studies comparing the classic ketogenic diet to the modified Atkins diet, people were more likely to stick to the modified Atkins diet (25).

Unlike long-chain triglyceride fats, MCT can be used by the liver for rapid energy or ketone production.

The ability of MCT oil to increase ketone levels with a lower limit on carb intake has made the MCT Diet a popular alternative to other low carb diets (10, 26 trusted source, 27).

One study in children found that the MCT diet was as effective as the classic ketogenic diet in the management of seizures (27).

Low glycemic index treatment in epilepsy

Low Glycemic Index Treatment (LGIT) is another diet that can manage epilepsy despite having very few effects on ketone levels. It was first introduced in 2002 (28).

In a 2020 study of children with refractory epilepsy, those who received the LGIT diet for 6 months experienced fewer side effects than those who received the classic ketogenic diet or the modified Atkins diet (16 Trusted Source).

Summary

A variety of low-carb and ketogenic foods are effective in reducing seizures in children and adults with drug-resistant epilepsy.

Low Carb / Ketogenic Diet and Alzheimer's Disease

Although some official studies have shown that low carb and ketogenic diets are beneficial for people with Alzheimer's disease.

It is a progressive disease in which plaques and tangents develop in the brain, leading to memory loss.

Many researchers believe it should be considered "type 3" diabetes because brain cells are resistant to insulin and unable to use glucose properly, causing inflammation (29 trusted source, 30 trust source, 31).

In fact, metabolic syndrome, a precursor to type 2 diabetes, also increases the risk of developing Alzheimer's disease (32 trusted source, 33 trusted source).

Experts report that Alzheimer's disease shares some symptoms with epilepsy, of which brain stimulation leads to seizures (34 trusted source, 35 trusted source).

In a 2009 study of 152 people with Alzheimer's disease, 90-day MCT replacement individuals had significantly higher ketone levels and significantly improved brain function compared to the control group (36 trusted source).a low carb and ketogenic diet promotes brain health

In a short 2018 study conducted over a period of 1 month, individuals who took 30 grams of MCT per day showed a significant increase in brain ketone consumption. His brain used twice as many ketones as his study (37 trusted source).

Animal studies suggest that a ketogenic diet is an effective way to fuel the brain affected by Alzheimer's (31, 38).

With epilepsy, researchers have said nothing about the exact mechanism behind these potential benefits of Alzheimer’s diseases.

On the other hand, a recent study found that high saturated fat intake was strongly associated with an increased risk of Alzheimer's (41 trusted source).

Summary

Research is still in its infancy, but ketogenic diets and MCT supplements can help improve memory and brain function in people with Alzheimer's disease.

Other benefits to the brain

Although these studies have not been extensively studied, a low carb and ketogenic diet may have several other benefits for the brain:

Remember. Elderly people with Alzheimer's disease show an improvement in memory after following a very low carb diet for 6-12 weeks. These studies are small, but the results are promising (42 reliable sources, 43).

Brain function. Feeding ketogenic food to older and ese-backed mice improves brain function (44, 45 trusted source).

Congenital hyperinsulinism. Congenital hyperinsulinism causes low blood sugar and brain damage. The condition was successfully treated with ketogenic diet (46).

Migraine. Researchers report that people with migraines (47 trusted source, 48 trusted source) may find relief from a low-carb or ketogenic diet.

Parkinson's disease. A small, randomized control trial comparing ketogenic diets to low-fat, high-carb diets. Significant improvement in the pain and other symptoms of Parkinson's disease was seen in people who adopted a ketogenic diet (49 trust source).

Summary

A low carb and ketogenic diet has many other health benefits for the brain. They help boost memory in the elderly, relieve migraine symptoms and reduce Parkinson's disease symptoms.

Potential problems with low carb and ketogenic diets

There are certain conditions for which a low carb or ketogenic diet is not recommended. These include pancreatitis, liver failure and some rare blood disorders (50 trusted source).

If you have any health condition, talk to your doctor before starting a ketogenic diet.

Side effects of a low carb or ketogenic diet

People respond to low carb and ketogenic diets in many ways. Here are some negative effects:

Cholesterol increased. Children may experience elevated cholesterol levels and elevated triglyceride levels. However, it is temporary and does not affect heart health (51 reliable source, 52).

Calculus. Kidney stones are uncommon but some children undergo ketogenic diet therapy for epilepsy. Kidney stones are usually treated with potassium citrate (53 trusted source).

Constipation. Constipation is very common with a ketogenic diet. A treatment center reports that constipation occurs in 65% of children. It is usually easier to treat with stool softeners or dietary changes (53 reliable sources).

Children with epilepsy should eventually discontinue the ketogenic diet as the seizures resolve.

One study looked at children who spent an average of 1.4 years on a ketogenic diet. Most of them did not experience any adverse long-term effects (54).

Summary

A very low carb ketogenic diet is safe for most people, but not for everyone. Some may develop side effects, which are usually temporary.

Eating Habits Tips

When switching to a low carb or ketogenic diet, you may experience some adverse effects.

You may experience a headache for a few days or feel tired or mild.

Here are some tips to get the optimization duration:

Make sure I get enough fluids. Drink at least 68 ounces (2 liters) of water per day to compensate for frequent water loss in the early stages of ketosis.

Eat more salt. When carbs are low, add 1-2 grams of salt daily to replace the amount lost in your urine. Drinking broth can meet your increased sodium and fluid needs.

Associated with Potassium and Magnesium. Eat a diet high in potassium and magnesium to prevent muscle soreness. Avocados, Greek yogurt, tomatoes and fish are good sources.

Control your physical activity. Do not exercise too much for at least 1 week. It may take a few weeks to fully keto-adapt. Do not push yourself into your workouts until you are ready. a low carb and ketogenic diet promotes brain health

Summary

It may take some time to adopt for a very low carb or ketogenic diet, but there are some ways to reduce the infection.