Considering a Keto Diet in Singapore?: Recent Low-Carb Studies with Groundbreaking Results

Considering a Keto Diet in Singapore?: Recent Low-Carb Studies with Groundbreaking Results
July 10, 2019 bb_admin

If you’re embarking on or currently following a keto diet in Singapore, it’s likely you’ve already done a fair bit of research.

keto low carb diet

As you continue with a low-carb lifestyle, you’ll keep learning how what you eat affects you personally. At the same time, researchers continue to discover more about nutrition – including the role that restricting carbs can play in promoting health.

Below we provide an overview of some of the most noteworthy studies of the past two to three years.

The challenge: finding unbiased, scientific information about low-carb/keto diets

People have strong opinions when it comes to diet. This is because what we eat is personal. It’s shaped by our beliefs, cultures, habits, experiences and more.

The media and even the medical community are far from immune to differences of opinion. And there’s a flood of information, contradictory opinions and outright “clickbait” on the internet.

This makes it challenging to get a clear, well-informed picture of what’s really good for us.

For all these reasons, it makes a lot of sense to go “direct” to actual, scientific studies and their results.

Recent study about the low-carb/keto diet and weight loss

If you’re considering a keto diet in Singapore, one of your key goals may be weight loss.

Recent low-carb studies have yielded interesting findings, suggesting that restricting carbs helps your body burn calories faster. That may explain why those following a keto diet find it easier not to regain weight they lose.

Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial

Known as the Framingham State Food Study, this study of the low-carb model is one of the largest and most rigorous to have been undertaken so far.

It was conducted in 2018 by the Boston Children’s Hospital and Framingham State University.

Purpose of the study:

To compare the effects of high-, moderate- and low-carb diets on energy expenditure and weight loss.

What they did:

After screening 1,685 potential participants, the researchers enrolled 234 overweight adults (BMI of 25 or higher) in an initial weight-loss programme. Of these adults, 164 lost 10 to 14% of their body weight.

These 164 participants were then divided into three dietary groups, with carbs making up 60, 40 and 20 percent of total calories, respectively. The researchers didn’t just encourage certain dietary restrictions. Instead, the participants were actually given all their meals.

What the results showed:

Over 20 weeks, those on the low-carb diet burned about 250 kilocalories a day more than those on the high-carb diet (at the same average body weight).

Link to the study results:

https://www.framingham.edu/about-fsu/news-and-events/articles/results-of-the-groundbreaking-framingham-state-food-study-are-announced

Recent studies supporting low-carb/keto as a treatment for type 2 diabetes

A growing body of research strongly supports the benefits of a restricted carb/keto diet for managing and treating type 2 diabetes (T2D).

Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study

In 2018, US researchers followed up an earlier 2017 study, to test the effectiveness of a ketogenic diet for managing type 2 diabetes.

Purpose of the study:

To evaluate if very low dietary carbohydrate intake, together with continuous medical supervision, could safely lower HbA1c, weight and need for medicines after one year in adults with Type 2 diabetes.

What they did:

Over a period of one year, researchers evaluated a group of 262 adults with TD2 who participated in a continuous care intervention (CCI) program and dietary carbohydrate restriction. As a control group, they also evaluated 87 adult patients with TD2 receiving usual care from their doctors.

What the results showed:

After one year, patients in the test group, on average,

  • reduced glycated hemoglobin (HbA1c) from 7.6 to 6.3%
  • lost 12% of their body weight
  • in 94% of cases, stopped using insulin
  • in 100% of cases, stopped using sulfonylureas.

By comparison, patients in the control group had no significant changes to HbA1c, weight or diabetes medicine use over the year.

Link to the study: https://link.springer.com/article/10.1007%2Fs13300-018-0373-9

Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes

Studies consistently confirm that weight loss can help overweight adults manage type 2 diabetes, or avoid the condition altogether if they’re prediabetic.

But does a low-carb diet have clear benefits over pure calorie control or low-fat diets?

Purpose of the study:

To compare the efficacy of a very low-carbohydrate ketogenic (LCK) diet to a moderate-carbohydrate, restricted-calorie (MCCR) diet in managing type 2 diabetes.

What they did:

Participants – all overweight adults (BMI greater than 25) with glycated hemoglobin (HbA1c) levels over 6.0% – were split into two groups, one on the LCK and the other on the MCCR diet.

All the adults participated in increasingly regular classes, with group leaders, over the 12 months.

What the results showed:

At 12 months, these were the results for the keto, or LCK, diet:

  • 60% reduction in number of participants taking sulfonylureas or dipeptidyl peptidase-4 inhibitors (compared to 0% on the MCCR diet)
  • average weight loss of 7.2 kg (compared to 1.7 kg for the MCCR diet)
  • average drop in HbA1c levels of 0.5% (compared to 0.2% for those on the MCCR diet).

Link to the study: https://www.nature.com/articles/s41387-017-0006-9

Recent study about keto/low-carb diet and heart health

Dynamics of intrapericardial and extrapericardial fat tissues during long-term, dietary-induced, moderate weight loss

Accumulating fat in and around the heart is one of the factors that increases the risk of cardiovascular disease. In 2017, researchers set out to evaluate the effects of different diets in reducing this fat.

Purpose of the study:

To compare the effects of a Mediterranean/low-carb diet with a low-fat diet on the accumulation of fat in and around the heart – in medical terms, intrapericardial-fat (IPF) and extrapericardial-fat (EPF).

What they did:

Over 18 months, the researchers evaluated 80 participants, randomly assigned to two parallel groups – one following a Mediterranean/low-carb diet and the other following a calorically equal low-fat diet.

What the results showed:

Weight loss in both groups was similar, and both achieved reduced volumes of fat in and around the heart (IPF and EPF).

However, the group on the Mediterranean/low-carb diet:

  • lost TWICE as much intrapericardial-fat (IPF) as those on the low-fat diet
  • had greater reduction in waist circumference.

Link to the study:

https://www.researchgate.net/publication/319158208_Dynamics_of_intrapericardial_and_extrapericardial_fat_tissues_during_long-term_dietary-induced_moderate_weight_loss

What BenBanter offers

At BenBanter, we hope to support those following a keto diet in Singapore by offering a range of keto-friendly snacks that are healthy, convenient and simply delicious.

We also aim to help with updated information, links and insights. You’ll find more details of interesting low-carb studies on our page about the science of the low-carb diet – and we love interacting with fellow “low-carbers” on our social channels.

Here’s to health and the low-carb way of life!