Ketogenic versus Mediterranean Diet Study

09/12/22 • 13 min

Today I’m sharing results from a research study looking at the differences and benefits between a well formulated ketogenic diet (very low carb at 12%-18% of intake) versus a moderate carb Mediterranean Plus diet (carb at roughly 36-37% of intake). This information comes from a study published in May 2022 in the American Journal of Clinical Nutrition.

Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus: The interventional Keto-Med randomized crossover trial

*Side note – please do read the ENTIRE study. This paper got a LOT of criticism for writing very biased abstract and conclusions that didn’t exactly match up to the data of this study. 5 of the study authors are on the board of a Plant-Based Coalition committee.
Full show notes: click here.

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Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus: The interventional Keto-Med randomized crossover trial

Previous Episode

What is Body Composition and Why is it Important?

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Body composition is imply the amount of fat + muscle + bone + water that make up your total weight.

Muscle, bone, and water are generally combined to account for lean body mass. Lean body mass versus fat mass determine how healthy your body composition is.

Body composition is NOT the same as your BMI or your total body weight.

BMI is a calculation based on your height and weight. Taking your weight in kg divided by your height in meters squared. This is NOT a very helpful metric because it doesn’t take into account your lean versus fat mass. Take for example a body builder who is 6’, 225 lbs, solid muscle and in great physical condition. Compare this to a sedentary person who is 6’ 225lbs, with a larger waist circumference and lower muscle mass. They’ll have the same BMI of 30.5 which falls into the obese category - but clearly they’re in very different states of health. The body builder is NOT unhealthy or obese, his weight is made up of more muscle and bone with less fat than the sedentary man with a larger waist circumference made up of fat.
For full show notes and additional information, click here.

Next Episode

Salt - friend or foe?

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There is so much conflicting information on salt! The mainstream media and medicine will tell you salt is dangerous. But what does the research actually show?
This is a somewhat complex topic...definitely not as easy as "everyone should limit their salt intake" that we so often hear. In fact, many studies show that there are increased risks in some populations by restricting their salt intake! Some populations need more salt. And many other studies show little to no benefit to restricting salt intake.
Full show notes here.