Ketogenic Diet May Help Lower Stress And Boost Mental Health Researchers Say
The ketogenic diet has been recognized for its potential physical and mental health benefits. A new study suggests that a ketogenic diet may also be associated with better mood and mental well-being in the general population. For those new to keto, experts recommend starting this dietary pattern under the guidance of a nutrition professional, such as a dietitian. Other dietary patterns, such as the Mediterranean or DASH diets, have more robust evidence for improving mental health. The ketogenic diet is characterized by high fat, low carbohydrate, and moderate protein intake. This diet has been acknowledged for its potential metabolic and psychological benefits. A recent pilot study from Stanford Medicine also reported improved symptoms in patients with severe mental illness after a 4-month ketogenic regimen and standard treatment. Building on these findings, a new study investigated how the keto diet affects different aspects of mental health in the general global population.
The findings, published in Nutrition, suggest that following a ketogenic diet may be linked with better mental and emotional health in the general population, with benefits increasing over time. How does the keto diet affect mental health? Researchers compared the self-reported mental health outcomes of individuals on a ketogenic diet with those on other diets, using data from two online surveys. All participants were 18 or older and free from clinically diagnosed mood, anxiety, neurodevelopmental, and neurodegenerative disorders. The first cohort responded to surveys that included Bond-Lader visual analog mood scales and the Perceived Stress Scale, while the second cohort completed surveys featuring the Depression Anxiety Stress Scale and the revised UCLA Loneliness Scale. Both cohorts were asked the same demographic, socioeconomic, and health-related questions and dietary habits were collected using a one-week, 45-item food frequency questionnaire. Ketogenic-friendly: meats, poultry, fish and seafood, certain dairy products, eggs, tofu, tempeh, nuts, most vegetables, tea, Supraketo and coffee.
Ketogenic-acceptable: fruit (fresh or frozen), most fruit juice, squash, low-calorie or diet beverages, certain meat substitutes, cottage cheese, and dairy or non-dairy spreads. Not ketogenic-friendly: fruits canned in syrup or dried, grains, potatoes, beans and pulses, sugary snacks and drinks, chips and savory snacks, low fat and flavored yogurts, and breaded or battered meats, poultry, and fish. The surveys also asked participants whether they were following a ketogenic diet, their main reason for following it, if they measured their ketone levels, and keto diet support if so, what their last reading was. Individuals reporting a ketogenic diet must have adhered to it for at least one week to be considered ketogenic diet followers in the final analysis. Survey results identified 220 participants adhering to a ketogenic diet across the two cohorts. Their primary motivations for adopting a ketogenic diet were overall health and weight loss. Notably, over 70% of participants did not monitor their ketone levels, leaving their actual ketosis status largely unconfirmed.
In the first cohort, the average body mass index (BMI) was classified as overweight among both ketogenic diet followers and those following other diets. However, ketogenic diet followers had a significantly higher BMI than those on other diets, were older, and were more likely to have high blood pressure. The second cohort showed similar age patterns but no significant difference in blood pressure or BMI between diet groups. However, reported loneliness was not statistically significant after adjusting for group disparities. These psychological benefits appeared regardless of ketone levels, suggesting that sustained dietary habits might contribute to mental well-being regardless of metabolic changes. Participants followed the ketogenic diet for an average of 24 months in the first cohort and 44 months in the second. The study authors noted that, in contrast to previous research, longer adherence to the ketogenic diet correlated with better mood. How does the keto diet support mood and well-being? Medical News Today spoke with Jasmine Sawhne, MD, a board certified psychiatrist not involved in the study, who explained how a ketogenic diet might improve psychological well-being.
