According to a small randomized, crossover trial the keto and Mediterranean diets both can help people manage diabetes.

The trial involved 33 participants with prediabetes or diabetes type 2. The researchers aimed to compare 2 low-carbohydrate diets with 3 key similarities (incorporating nonstarchy vegetables and avoiding added sugars and refined grains) and 3 key differences (incorporating versus avoiding legumes, fruits, and whole grains) for their effects on glucose control and other risk factors that finally can lead to heart disease.

The trial showed that glycated hemoglobin values were the same for both diets at 12 weeks.

There was a greater decrease of triglycerides in participants on the well-formulated ketogenic diet (−16%) versus the Mediterranean-plus diet (−5%).

The so called “bad” cholesterol (LDL) was higher in participants on the keto diet (+10%) versus the Mediterranean-plus diet (−5%). The “good” cholesterol (HDL) increased by 11% and 7%, respectively, while weight decreased 8% and 7%, respectively.

Another important finding was that the Mediterranean diet turned to have a preference among the participants as it was easier to maintain.

Based on the results of this study, the researchers believe that there is no reason to restrict heart-healthy, good quality carbohydrates. Focus on them and avoid added sugars and refined grains. And, of course, don’t forget about the colorful veggies!

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