As older adults reach their golden years, nutrient deficiencies and decline in food intake can be one of the nutritional challenges one can face.
Some do wonder if specific diets with modifications in macro-split can be effective for seniors. Many wonder whether low carb diets are good for seniors. Let's tackle what are the benefits and considerations of observing a low carb diet or keto diet for seniors.
Key Takeaways
- The keto diet has potentially significant benefits for seniors such as weight loss, weight management, and improved blood sugar levels.
- While the keto diet can help preserve muscle mass and potentially have neuroprotective benefits, this may also carry the risk of deficiencies in terms of nutrients, kidney stones and may not be sustainable for seniors.
- Keto diet works for some but not for everyone, other seniors can opt for other sustainable options like observing a healthy and balanced diet. A healthy diet like the Mediterranean diet can also be useful for seniors.
- It is important for seniors to consult with a healthcare provider before starting a low carb diet due to varying individual health circumstances especially when trying a new diet.
Understanding The Ketogenic Diet For Seniors
The Ketogenic diet or keto or sometimes called low carb diets has been popular in the past few years because of its purported benefits of losing weight. The keto diet is known for the combination of a low carb, high fat diet that is said to offer numerous health benefits.
The ketogenic diet is a modified low carbohydrate diet plus a higher fat intake. This type of modification aims to allow the body to enter and maintain the state of ketosis wherein the body's energy is generated mainly from fat and not from glucose.
To maintain the metabolic state of ketosis, one's carbohydrate intake should be around 10% to 15% of the total calories. Beyond that, the process of ketosis might not be achieved.
Benefits Of Keto Diet For Seniors
Keto diet is usually observed by individuals who want to lose weight, and for individuals experiencing insulin resistance. Being in the state of ketosis makes losing weight easier compared to being on a normal carbohydrate diet. This is inviting for seniors who would want to shed off excess weight and so as for seniors who cannot manage their blood sugars in diabetes.
Blood Sugar Control
Seniors are at a higher risk of developing type 2 diabetes and have chances of experiencing changes in blood sugar levels. With lower calories allotted to carbohydrates, and reduced utilisation of energy from carbohydrates these factors can result in lower dependence on glucose. The stabilisation of blood sugar levels as a benefit of keto diet can potentially aid in the management of type 2 diabetes and eventually one won't be needing insulin anymore to manage diabetes.
Weight Loss And Weight Management
Age-related changes in metabolism make losing stored body fat by seniors harder compared to younger individuals. With the efficacy of weight loss as a benefit of keto, this can also be helpful in seniors to overweight and obese seniors to lose weight and maintain a healthy weight.
Enhanced Cardiovascular Health
Contrary to popular belief that fats are bad for the heart and can cause heart disease, it is now proven that healthier fat options like polyunsaturated and monounsaturated fats now known as good fats are beneficial to heart health. Healthy sources of fats like Avocados, nuts, seeds, olive oil, and other oils can help reduce high cholesterol and triglyceride levels in seniors with different heart disease conditions and/or at risk of stroke.
Preserving Muscle Mass
Seniors have lower building muscle capacity compared to when they were younger, this can lead to muscle mass loss then to lower strength, and function. When observing the keto diet, a moderate protein intake is practised hence it helps in the maintenance of lean muscle mass.
Potential Cancer Benefits
Research on the possible treatments of cancer also has looked at how the ketogenic diet may have potential benefits in cancer prevention and treatment. Some studies have looked into how cancer cells are less adept at utilising ketones compared to glucose. This deprivation of the cancer cells of glucose, is said it may inhibit the growth of tumours and the spread of cancer cells in the body. This might be an aspect that will be beneficial for seniors diagnosed with cancer.
Improved Cognitive Function
Older adults' concerns about cognitive decline and accompanying conditions like brain fog, Alzheimer's disease, and dementia pose life-changing challenges and lower quality of life for them. The keto diet has shown potential healthful neuroprotective benefits specifically in nerve cell growth and nerve cell signalling. The keto diet can potentially help preserve brain function and health.
Keto Diet Risks For Seniors
With the potential benefits of what the keto diet can offer to seniors, it is still essential that one should adopt this diet modification with caution. A few factors should be accounted for before observing the keto diet.
Nutrient Deficiencies
Nutrient inadequacy can easily occur in seniors when drastically limiting carbohydrate-rich foods such as fruits, vegetables, and whole grains. Lower food intake from this group might involve deficiencies of essential vitamins and minerals. This can be combated by proper meal planning choosing keto-friendly foods and limiting carbs and refined carbohydrates.
Kidney Disease And Kidney Function
The low carb intake may lead to overconsumption of protein in seniors especially if their meals are not planned well. This higher protein diet may give additional strain on the kidneys, particularly in individuals with pre-existing kidney conditions or individuals with reduced kidney function.
The diet creates higher urea and other waste products that may worsen kidney conditions overtime. Seniors with kidney disease or impaired renal function should seek consultation and should have proper guidance when adopting a keto diet.
Digestive Issues
Some seniors who have concerns about digestive disorders should consult with their doctor first before starting a keto diet as sudden changes to food intake and diet composition can disrupt the normal gut microdata which can lead to exacerbating symptoms such as gas, bloating, indigestion, and diarrhoea due to the higher fat content of the diet and the shift of food items.
Keto Friendly foods
- Non-starchy vegetables like leafy greens
- Fatty Fish like salmon, and tuna.
- Healthy cooking oils, like avocado oil, extra virgin coconut oil and olive oil.
- Healthy fats like Avocado, coconut, grass fed butter, nuts, and seeds like chia seeds and flax seeds
- Eggs, poultry, and lean protein.
Sustainability And Long-Term Adherence
A Keto diet like any other modified diet may be challenging to maintain over a long time, especially with seniors who have specific dietary needs. When one has chosen to follow the keto diet or low carb diet, meal planners and seniors should allot time to careful planning, food tracking, and meal preparation to be able to get the best out of the diet.
Summary
In conclusion, the keto diet offers numerous potential benefits for seniors like weight loss and management, blood sugar control, and improved cognitive function, however, its adoption should be carefully approached and should be done fitting to every senior as the keto diet is not a one size fits all type of diet. Put in mind to seek professional medical advice before starting any type of diet.
* These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
Written By Author
Joyceren Miyah Genobaña, Expert Dietician & Nutritionist
Reference List & Sources
- Davis, J. J., Fournakis, N., & Ellison, J. (2020). Ketogenic Diet for the Treatment and Prevention of Dementia: A Review. Journal of Geriatric Psychiatry and Neurology, 089198872090178. doi:10.1177/0891988720901785
- Devranis P, Vassilopoulou Ε, Tsironis V, Sotiriadis PM, Chourdakis M, Aivaliotis M, Tsolaki M. Mediterranean Diet, Ketogenic Diet or MIND Diet for Aging Populations with Cognitive Decline: A Systematic Review. Life. 2023; 13(1):173. https://doi.org/10.3390/life13010173
- Alharbi, A. and Al-Sowayan, N. (2020) The Effect of Ketogenic-Diet on Health. Food and Nutrition Sciences, 11, 301-313. doi: 10.4236/fns.2020.114022.
- Dyńka D, Kowalcze K, Ambrozkiewicz F, Paziewska A. Effect of the Ketogenic Diet on the Prophylaxis and Treatment of Diabetes Mellitus: A Review of the Meta-Analyses and Clinical Trials. Nutrients. 2023; 15(3):500. https://doi.org/10.3390/nu15030500
- Goss, A.M., Gower, B., Soleymani, T. et al. Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial. Nutr Metab (Lond) 17, 64 (2020). https://doi.org/10.1186/s12986-020-00481-9
- Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.
- Barrea L, Caprio M, Tuccinardi D, et al. Could ketogenic diet "starve" cancer? Emerging evidence. Critical Reviews in Food Science and Nutrition. 2022 ;62(7):1800-1821. DOI: 10.1080/10408398.2020.1847030. PMID: 33274644.