低碳生酮饮食的风险The Risks of KetogenicDiet# 低碳生酮控糖有什麼風險#

低碳生酮饮食的风险The Risks of KetogenicDiet# 低碳生酮控糖有什麼風險#

很多人問低碳生酮控糖有什麼風險，主要有以下幾點。首先是吃多了容易發胖，不少人減少主食後就大口吃肉，以為這就是生酮，但生酮飲食熱量高，容易過量進食，所以一定要控制總熱量。其次是少吃主食後，可能會吃很多不太健康的植物油，比如歐米茄6含量高的油，我們應該選擇原生態食物和優質脂肪。第三是少吃主食後可能會攝入過多蛋白質，這會導致尿酸升高，加重腎臟壓力，也可能引發對膽固醇偏高的擔憂，但在控制熱量的前提下，低碳飲食雖然可能膽固醇高，但甘油三酯會很低。另外，有人擔心會加重胰島素抵抗，但其實只是生理性的胰島素抵抗，長期不吃糖後突然吃很多糖，降糖會變慢，不過只要恢復正常碳水攝入，就會恢復正常。

Many people ask about the risks associated with low-carb ketogenic diets for blood sugar control, and the main concerns are as follows. First, overeating can lead to weight gain. After reducing carbs, some people consume large amounts of meat, thinking that’s the ketogenic approach, but keto diets are high in calories and easy to overeat. It’s essential to control overall calorie intake. Second, reducing staple foods may lead to the consumption of less healthy vegetable oils, such as those high in omega-6 fatty acids. We should focus on whole foods and high-quality fats. Third, reducing carb intake may lead to excessive protein consumption, which can raise uric acid levels, increase kidney strain, and cause concerns about cholesterol. However, with calorie control, while cholesterol may be higher on a low-carb diet, triglycerides tend to be very low. Additionally, some worry about increased insulin resistance, but this is physiological insulin resistance. After a long period without sugar, the body may respond more slowly to a sudden sugar intake. However, normal carbohydrate intake will restore typical blood sugar response.