Is the Keto Craze Losing Its Edge? The New Science Challenging Low-Carb Diets

In recent years, the ketogenic diet has been heralded as a nutritional marvel. With promises of rapid weight loss, improved energy, and even cognitive clarity, it captured the imagination of millions. Yet, as our understanding of nutrition evolves, new research is beginning to question whether keto is the universal solution it was once thought to be.

Is the keto craze losing its edge? Or are we simply beginning to uncover its limitations?

The Rise of Keto

The ketogenic diet, with its roots in epilepsy management, became a mainstream phenomenon by targeting one of the most prevalent health concerns of our time: metabolic dysfunction. By drastically reducing carbohydrate intake and prioritising fats, keto forces the body into a state of ketosis, burning fat for fuel instead of glucose.

Proponents claimed it was the ultimate hack for weight loss, reducing insulin resistance, and even preventing neurodegenerative diseases. And for many, it worked—at least initially.

Emerging Challenges

Despite its glowing reputation, keto is not without its downsides. A growing body of research and clinical observations highlights the following concerns:

1. Gut Microbiome Impacts

Low-carb diets can significantly alter the gut microbiome. Fibre-rich carbohydrates are essential for feeding beneficial gut bacteria, and prolonged keto dieting may lead to a reduction in microbial diversity. This, in turn, can impact everything from immune function to mental health.

2. Long-Term Sustainability

The restrictive nature of keto makes it difficult to adhere to over the long term. Many individuals experience “keto fatigue,” leading them to fall back into old dietary habits—often with rebound weight gain.

3. Nutrient Deficiencies

By cutting out whole food groups, keto dieters risk deficiencies in key nutrients like magnesium, potassium, and certain B vitamins. Even with supplementation, relying heavily on fats and proteins can narrow the diversity of nutrients available from food.

4. Cardiovascular Concerns

While some studies show improvements in cholesterol profiles on keto, others raise concerns about increased LDL levels in certain individuals. The long-term impact of high saturated fat intake remains a topic of heated debate.

5. Hormonal Health

Emerging evidence suggests that very low-carb diets may negatively affect thyroid function and reproductive hormones, particularly in women. This is particularly concerning for those using keto as a blanket solution without personalisation.

The New Science of Personalised Nutrition

Perhaps the most significant challenge to the keto craze is the rise of personalised nutrition. The science of nutrigenomics and individualised diet planning has shown us that one-size-fits-all approaches rarely work.

Some individuals thrive on keto due to genetic variations in fat metabolism or underlying metabolic conditions. For others, it may exacerbate existing health issues or create new ones. New research is also exploring how intermittent carbohydrate inclusion—termed “cyclical keto”—might offer the benefits of ketosis without the pitfalls of prolonged carb deprivation.

The Case for Carb Inclusivity

Far from demonising carbs, new dietary approaches are emphasising their role in optimal health. The quality of carbohydrates matters far more than the quantity:

• Whole Grains: Rich in fibre, vitamins, and minerals, they support gut health and provide steady energy.
• Fruits and Vegetables: High in antioxidants, these are essential for reducing inflammation and preventing chronic disease.
• Legumes: Packed with plant-based protein and fibre, they are a powerhouse for metabolic health.

The Bigger Picture

The rise of keto was a wake-up call to the dangers of excessive processed carbohydrate consumption. However, swinging to the opposite extreme may not be the answer. Nutrition, like most things in health, is about balance.

Low-carb diets, including keto, may still play a valuable role in managing specific conditions such as type 2 diabetes, polycystic ovary syndrome (PCOS), and epilepsy. But for the average person seeking health and vitality, a diverse, nutrient-dense diet rooted in whole foods may offer a more sustainable path.

What’s Next?

As new research challenges the keto orthodoxy, we are entering an era where individualisation takes centre stage. Functional medicine practitioners are ideally placed to guide patients in exploring what works best for their unique biochemistry, lifestyle, and goals.

Instead of chasing the next dietary trend, we need to ask: What does my body need to thrive?

By embracing a nuanced approach to nutrition, we can move beyond the diet wars and focus on what really matters—empowering individuals to achieve long-term health and wellness.

Join the Conversation

What’s your experience with keto or other dietary approaches? Do you think the low-carb trend is fading, or is it here to stay? Let’s discuss how we can move toward a more balanced, personalised future of nutrition.