The keto or ketogenic diet can help with rapid weight loss and blood sugar control, and it’s no wonder people of all ages are trying it. But is the keto diet healthy for older adults?
While a keto diet can help with weight loss, it can increase the risk of health conditions, lead to nutritional deficiencies, and have side effects in older adults.
As people age, their nutritional needs change, and a healthy, balanced diet is essential to supporting overall health. For older adults, especially those living alone, senior living communities can provide meal services that cater to unique dietary needs and preferences.
Understanding the Keto Diet
The keto diet is based on a simple principle: drastically reduce carbohydrates to only 5–10% of calorie intake while increasing fats and maintaining adequate protein. This causes the body to enter a state called ketosis, where it burns fat for energy instead of carbohydrates.
The keto diet can be highly effective for weight loss. When cutting carbs, the body naturally reduces insulin levels, which can help burn stored fat. The high-fat content also helps keep you full longer, reducing overall calorie intake.
Foods you can eat on a keto diet include:
- Protein such as seafood, meat and poultry, and eggs
- Dairy such as cheese, yogurt, cottage cheese, cream, and plant-based milk
- Vegetables such as leafy greens, peppers, and squash
- Healthy fats such as avocado, olive oil, nuts and seeds, and butter and ghee
On a keto diet, you should avoid low-carb vegetables such as:
- Potatoes
- Sweet potatoes
- Onions
- Certain winter squashes
- Corn
- Beets
Health Impact of the Keto Diet on Seniors
When it comes to older adults, the keto diet’s impact can be a mixed bag. On the positive side, a keto diet can:
- Lead to weight loss, which can be seen in several ways, from boosting metabolism to reducing appetite.
- Help strengthen and protect brain and nerve cells. However, more research is necessary to confirm this.
- Reduce blood sugar and lower the risk of insulin complications.
While there are benefits to the keto diet, there are also potential risks and concerns.
Nutritional Deficiencies
Given the restrictive nature of the keto diet, nutritional deficiencies are a significant risk for older adults. Important nutrients like magnesium, calcium, and phosphorus can be challenging to obtain on a keto diet, potentially leading to nutritional deficiencies.
Increased Risk of Chronic Diseases
The high fat intake in a keto diet may increase your risk of chronic illness, such as heart disease. A keto diet can also do more harm than good, especially in older adults with underlying liver or kidney problems.
Adverse Side Effects
Adverse side effects from staying on a keto diet for longer can include:
- Kidney stones
- Excess protein in the blood
- A build-up of fat in the liver
- Constipation
- Fatigue
- Low blood sugar
- Nausea
- Vomiting
- Headaches
- A low tolerance for exercise
Addressing Common Misconceptions
There’s a lot of misinformation about the keto diet, particularly concerning aging. One common myth is that high fat intake will inevitably lead to heart disease. In fact, with healthy fats like avocados and nuts, the diet may support heart health and provide more nutrients.
Another misconception is that the diet will lead to a decline in health. While you can experience dizziness, fatigue, and dehydration initially as the body adapts to ketosis, many find that symptoms improve within a few weeks.
Tips for Seniors on a Keto Diet
If you’re an older adult considering the keto diet or a caregiver or family member looking at a keto diet for a loved one, it’s crucial to approach it mindfully. Here are some tips to help you get started safely.
Consult Your Doctor
Before making any drastic dietary changes, consult with your healthcare provider. They can help you understand how the diet may interact with medications or existing health conditions.
Start Slow
Rather than jumping in headfirst, gradually reduce your carb intake while increasing fats. This can help minimize the initial side effects, such as fatigue and low blood sugar, referred to as the “keto flu.”
Focus on Nutrient-Dense Foods
Choose foods rich in nutrients, sodium, potassium, and other electrolytes to combat potential deficiencies.
Stay Hydrated
The keto diet can lead to increased water loss, so staying hydrated is vital. Drinking plenty of water and considering electrolyte supplements can help maintain balance.
Monitor Bone Health
Given the risk of nutrient deficiencies, particularly calcium and magnesium, monitoring bone health is important. Consider incorporating bone broth, leafy greens, and supplementation as necessary.
Support for Healthy Living
The keto diet can offer intriguing benefits, from weight loss to better brain health. But it’s not without its challenges, especially for older adults. By approaching the keto diet mindfully and prioritizing nutrient-dense foods, older adults can enjoy the benefits of ketosis while maintaining their health.
However, balancing the potential positives with the risks and side effects of a keto diet requires careful consideration and consultation with your healthcare provider. Ultimately, making informed decisions about your diet can lead to a healthier, more vibrant life as you age.
Senior living communities can support the health of loved ones. Contact The Legacy at Forest Ridge to learn more about how we personalize dining programs tailored to meet diverse dietary needs.