A groundbreaking new study just turned one of the biggest myths about the ketogenic diet on its head. For years, critics have argued that high-fat, low carb diets like keto could be risky in the long run. But this research dives deep into nearly two decades of data and delivers a game-changing verdict: keto doesn’t just keep you healthy—it might even help you live longer.

What did the study look at?

The study analysed data from 43,776 adults in the U.S. collected from 2001 to 2018. The researchers wanted to see if following a ketogenic diet — measured using a Dietary Ketogenic Ratio (DKR) — could influence how long people lived (all-cause mortality) and whether it affected their risk of dying from heart disease (CVD mortality).

What is the Dietary Ketogenic Ratio (DKR)?

DKR measures how diet promotes ketosis (the state your body goes into when it burns fat instead of carbohydrates for energy). A higher DKR means a diet is more likely to keep you in ketosis.

Key findings:

1. Lower risk of all-cause mortality: The study found that people following a higher ketogenic ratio diet had a lower risk of dying from any cause. Those in the study group who consumed a higher ketogenic ratio had a 24% reduction in the risk of death. 
2. No increased risk of heart disease: One of the most important findings was that there was no link between following a keto diet and a higher risk of dying from heart disease. Despite concerns from some health professionals about the high fat content in keto diets, this study suggests it doesn’t increase heart-related mortality. 
3. Safe fat intake: Even with a higher fat intake, the keto diet didn’t raise the likelihood of dying from heart-related issues. Improved HDL levels, lower triglyceride levels, reduced inflammation, improved insulin sensitivity, and better blood pressure regulation may explain why. 

Why is this important?

For years, people have worried that eating high fat foods — which is a big part of keto — could be harmful to heart health. This study suggests that a keto diet might not be as risky as once thought when it comes to heart disease. It may even lower the overall risk of dying.

What’s next?

This study shows that sticking to a ketogenic diet can lower overall mortality risk without raising the chances of heart-related deaths, challenging the old fears about high fat diets and heart health. 

The researchers also noted that the ketogenic diet may provide “protective effects against chronic conditions contributing to mortality.”

While the study had some limitations, like relying on self-reported diets and not measuring ketosis directly, the results are reassuring for anyone recommending a low carb lifestyle to patients or clients.

Dr Peter Brukner, founder of Defeat Diabetes, said: “This study supports what we see in practice – a well-planned ketogenic diet not only helps manage blood glucose but can also improve long-term health without increasing heart disease risk.”

As more research is done on measuring ketosis directly, we can expect even more evidence to support the health benefits of low carb diets.