We’ve come across a few health professionals who are not fans of keto. Fair enough, there isn’t as much long-term research on keto as some other ways of eating. It must drive them nuts though when our blood work comes back time after time with perfect numbers. What drives me nuts is when health professionals say keto isn’t healthy. I always ask, it isn’t healthy compared to what? So, I thought I should do a series of blogs that compare keto to some of the top ways we eat as North Americans. This week we look at MyPlate vs. Keto.
What is MyPlate?
MyPlate is a way of eating promoted by the United States Department of Agriculture. Instead of the historical pyramid, they have essentially divided your plate into 3 parts. One half of the plate should be vegetables and/or fruit. One third of the plate is your protein, and the other third of your plate is grains. Dairy is off to one side, and there is a chart that outlines how much dairy you should take in each day. For someone our age (around 50), you should have 3 cups of dairy a day. They are recommending low fat or no fat dairy options.
At first glance, this seems easy. I mean, just divide up your plate, and you are good to go. But as you read on, it’s obvious that there is some fine print in this plan. How big is your plate? How much should you eat of each food group? Who eats all these food groups for every meal? How much of refined grain is okay to eat? What if you have a stir fry and mix everything together? It’s dumbed down to the point where you have to do a lot of research to make it work properly.
What is Keto?
I’m not saying that keto is easier – it takes research too. But, it doesn’t pretend to be easy to follow. Keto uses fat to create energy rather than carbs. A basic keto diet takes in 75% of its calories from fat, 5% from carbs, and 20% from protein. The carbs you do take in, when you do strict keto, are from vegetables and low-carb fruit (like berries). You eat very little processed foods – it’s mostly fresh foods.
MyPlate vs. Keto Benefits
Obviously, since we have a keto website, we believe in the many benefits of keto. It reduces inflammation, it balances your blood sugars, and it helps you feel full when you eat properly. Would MyPlate give you the same benefits? Well, yes, potentially it would. It is high in fiber, which helps you with digestion and feeling full. The refined grains, which can be half of the grains you eat, will spike your blood sugar and leave you wanting more. That’s not great. However, overall if you follow these guidelines, you will likely lose some weight and be healthier. It gives you the necessary nutrients for healthy living.
MyPlate vs. Keto Reality Check
Many people like alternatives like MyPlate because they are not as restrictive. They don’t count in any added sugar, but by not mentioning them, they are almost enabling people to have them. Their focus is on moderation. That’s great, but it doesn’t take into account that people crave sugar and salt. The more we eat, the more we want.
Keto is more restrictive, as many see that as a detriment to the diet. I see it as necessary for me. If I have a little leeway, I will go way off balance. Keto is very clear about what you can and cannot eat. Nutritionists see that as something that isn’t sustainable. I find it comforting and it keeps me on track. As for the health benefits, I have been on keto for three years and I have never been healthier.
A Personal Look at MyPlate vs. Keto
Before we started keto, I knew I needed to make changes or I was going to end up with type 2 diabetes. I looked at MyPlate and thought, this is easy. Just divide up your plate – half fruit and vegetables, one third protein and one third grains. But I didn’t like whole grains, and I didn’t read enough about it to realize eating all that potato or rice was not helpful. I also didn’t follow up on how big the plate should be or that I should be measuring my portion sizes. And the protein, well, it wasn’t specific, so an occasional piece of KFC chicken was okay – all in moderation, right?
For some people, MyPlate might work well. But, for me, who was all about sweet tasting food, it was a recipe for disaster. I thought I was making better choices, when in reality, I was just continuing the same routines. When we switched to keto, it was very clear what was “allowed” and what was not in order to stay in ketosis. I needed that break with my eating habits, and I didn’t get that from MyPlate. That was my experience. Not to say MyPlate might now work for many, but keto also works for many – and doesn’t that deserve the same respect?
Wendy
