Short Periods On Keto Diet Provide Best Results, Mice Study Shows – IFLScience

The ketogenic diet, or keto diet, is a popular weight-loss approach. It works by drastically reducing the amount of carbohydrates to just 1 percent of one’s daily calories, with the remaining 99 percent coming from fats and proteins (although variations of the diet do exist). A new study on mice suggests that a short period on the keto diet is beneficial, lowering the risk of diabetes and inflammation, but in the long run, negative effects are dominant.

The main source of fuel for cells in humans and mice alike is glucose. This is a simple sugar derived from the many forms of carbohydrates that we eat. The keto approach tricks the body into thinking it is starving, burning fats and using ketone bodies as an alternative source of cell fuel. At the same time, the body begins to produce special antibodies called gamma delta T-cells to protect tissues.

As reported in Nature Metabolism, the researchers observed that mice put on this keto diet had lower blood sugar levels and inflammation for the first week, as well as burned fat. But after the first week, the fat-loss effect was compensated by natural fat storage. Also of concern was the loss of the protective gamma delta T-cells.

They lose the protective gamma delta T-cells in the fat,” said senior author Vishwa Deep Dixit, from the Yale School of Medicine, in a statement.

“Our findings highlight the interplay between metabolism and the immune system, and how it coordinates maintenance of healthy tissue function,” added lead author Dr Emily Goldberg, also from the Yale School of Medicine.

The team states that more research is necessary to understand how the keto diet translates to humans. Some people may find benefits in it, but it is too early to say if the diet can be employed to manage certain conditions.

“Before such a diet can be prescribed, a large clinical trial in controlled conditions is necessary to understand the mechanism behind metabolic and immunological benefits or any potential harm to individuals who are overweight and pre-diabetic,” said Dixit.

The finding that the diet is best performed in short bursts is probably an appealing one for many. In fact, Dixit added: “Who wants to be on a diet forever?”

More than a week of keto might not be good for you – Futurity: Research News

A ketogenic diet—which provides 99% of calories from fat and protein and only 1% from carbohydrates—produces health benefits in the short term, but negative effects after about a week, research in mice shows.

The results offer early indications that the keto diet could, over limited time periods, improve human health by lowering diabetes risk and inflammation. They also represent an important first step toward possible clinical trials in humans.

The keto diet has become increasingly popular as celebrities, including Gwyneth Paltrow, Lebron James, and Kim Kardashian, have touted it as a weight-loss regimen.

In the study, researchers found that the positive and negative effects of the diet both relate to immune cells called gamma delta T-cells, tissue-protective cells that lower diabetes risk and inflammation.

A keto diet tricks the body into burning fat, says lead author Vishwa Deep Dixit, professor of comparative medicine and of immunobiology at the Yale University School of Medicine. When the body’s glucose level goes down due to the diet’s low carbohydrate content, the body acts as if it is in a starvation state—although it is not—and begins burning fats instead of carbohydrates. This process in turn yields chemicals called ketone bodies as an alternative source of fuel. When the body burns ketone bodies, tissue-protective gamma delta T-cells expand throughout the body.

This reduces diabetes risk and inflammation, and improves the body’s metabolism, says Dixit. After a week on the keto diet, he says, mice show a reduction in blood sugar levels and inflammation.

But when the body is in this “starving-not-starving” mode, fat storage is also happening simultaneously with fat breakdown, the researchers found. When mice continue to eat the high-fat, low-carb diet beyond one week, Dixit says, they consume more fat than they can burn, and develop diabetes and obesity.

“They lose the protective gamma delta T-cells in the fat,” he says.

Long-term clinical studies in humans are still necessary to validate the anecdotal claims of keto’s health benefits.

“Before such a diet can be prescribed, a large clinical trial in controlled conditions is necessary to understand the mechanism behind metabolic and immunological benefits or any potential harm to individuals who are overweight and prediabetic,” Dixit says.

There are good reasons to pursue further study: According to the Centers for Disease Control, approximately 84 million American adults—or more than one out of three—have prediabetes (increased blood sugar levels), putting them at higher risk of developing type 2 diabetes, heart disease, and stroke. More than 90% of people with this condition don’t know they have it.

“Obesity and type 2 diabetes are lifestyle diseases,” Dixit says. “Diet allows people a way to be in control.”

With the latest findings, researchers now better understand the mechanisms at work in bodies sustained on the keto diet, and why the diet may bring health benefits over limited time periods.

“Our findings highlight the interplay between metabolism and the immune system, and how it coordinates maintenance of healthy tissue function,” says Emily Goldberg, the postdoctoral fellow in comparative medicine who discovered that the keto diet expands gamma-delta T cells in mice.

If the ideal length of the diet for health benefits in humans is a subject for later studies, Dixit says, discovering that keto is better in small doses is good news, he says: “Who wants to be on a diet forever?”

The research was funded in part by grants from the National Institutes of Health. The research appears in Nature Metabolism.

Source: Brita Belli for Yale University

Doctors Warn The ‘Keto Diet’ Is Not The Answer You Seek – knue.com

Wait! I come in peace. Please don’t shoot the messenger.

First of all, before anything else is read, please know:

I understand how tremendously difficult it can be to lose weight. It seems to be part of the modern human contract that many of us will find ourselves struggling to fight the extra baggage that wants to weigh us down–both metaphorically and physically.

If somehow you’re not familiar, the Keto diet is one of the newest low-carb incarnations with a particular focus on a high intake of fat. According to one USA Today article, “though there are slightly different versions of the ketogenic diet, it’s primarily based on a low intake of carbohydrates coupled with a high intake of fat and protein.”

I have several friends that are keto loyalists. They swear by it. And, if I’m honest, they’ve enjoyed some impressive results. So what’s the problem? Cardiologists and other doctors are quite concerned that, despite the weight loss, the long-term effects on heart and kidney health are cause for caution.

In an effort to battle the bulge, many people will do whatever it takes it order to watch the number on the scale go down. But doctors urge us to be aware that there’s a difference between weight loss and overall body health. Of course, some are so desperate to lose the weight that they simply put that out of their mind or just don’t care.

Because of the focus on high-fat and low-carb, the Keto diet necessarily means that dieters will be significantly reducing their intake of fruits, veggies, and whole grains–always a red flag for health professionals.

So, what do they suggest as a healthy diet alternative? Well, see that’s the thing. The general vernacular is changing. Many health professionals are veering away from the word “diet” because it carries the connotation that it’s for a short to moderately long period of time. That’s never going to be the answer long-term. Unless we make a lifestyle change–meaning, we find a way of eating we could live with forever, whatever changes were made will be lost.

Read more about an alternative eating “lifestyle” plan they suggest here.

Keto Diet: Low Carb, Moderate Protein And High Fat, Plus 5 Lifestyle Tips For Effective Weight Loss – NDTV News

Keto Diet: Low Carb, Moderate Protein And High Fat, Plus 5 Lifestyle Tips For Effective Weight Loss

Keto diet for weight loss: Consume sufficient electrolytes to make the diet work for you

Highlights

  • Check your protein intake when on a keto diet
  • Consume more fats as it is the main source of fuel on keto diet
  • Check for hidden carbs to lose weight effectively

Keto diet for weight loss: Keto diet is known to be a popular eating plan for quick weight loss. Followers of the diet need to consume a diet with a majority of fats, moderate protein and low-carb foods. To successfully lose weight on a keto, following just these 3 rules is not going to be enough. You need to be on point with your exercise and also follow a few other essential lifestyle tips in order to make keto diet work for you.

Weight loss: 5 lifestyle measures you need to follow in order to make keto diet work for you

1. Avoid hidden carbs

Carb intake needs to be strictly limited when you are following keto diet. Most guidelines of the ketogenic diet recommend that you stay between 15 to 30 gms of net carbs per day, or 5 to 10% of the total calories. So, for someone who is active and exercises 4 to 5 times in a week, you can consume more carbs. So, apart from the usual high-carb foods like white bread, pasta, etc, you also need to stay away from hidden sources of carbs like diet soda, milk and milk alternatives, sugar-free foods, condiments, sauces, processed meat, etc.

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Avoid hidden sources of carbs when you are on a keto diet
Photo Credit: iStock

Also read: Here Are Simple Tips For Cutting Carbs From Your Diet

2. Consume sufficient electrolytes

Lack of carbs in keto diet results in low insulin levels. This makes the kidneys excrete important electrolytes like potassium, sodium and much more. Therefore, sufficient intake of electrolytes is a must when you are following keto diet for weight loss. To achieve this target, you should drink sufficient water. Besides, hydrating drinks and foods like coconut water, cucumber, lettuce, uncooked spinach, and lemon water amongst others can help in increasing your electrolytes balance.

3. Consume sufficient fat

Fat the primary source of fuel for the body when you are on a keto diet. Along with consuming sufficient fat, it is also important that you consume just the right amount of protein as over-consumption may not give your body the proper fuel to stay in ketosis. Some of the healthiest fats you can eat on keto include whole eggs (egg yolks specifically), avocado, olive oil, coconut oil, nuts and nut butter, chia seeds and flaxseeds and yogurt.

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Avocado is a healthy source of fat for keto diet
Photo Credit: iStock

Also read: Kareena Kapoor’s Nutritionist Talks About 3 Fats That You Should Re-Introduce In Your Diet

4. Avoid high intake of protein

The weight loss world is full of myths including: eating more protein can help you lose more weight. Well, protein is definitely an important nutrient for building muscles and controlling appetite. But this doesn’t mean that eating more protein will help you lose more weight. Especially when you are following keto diet, you need to ensure that your diet includes moderate amount of protein only. As mentioned above, consuming protein in excess in keto diet can give your body the wring fuel source which is required to be in ketosis. Some of the healthy protein sources on keto diet are: tofu, soy and soy products, cottage cheese from low-fat milk, chicken, nuts and seeds and seafood.

5. Keto diet should not be considered as a quick fix

Despite the popular saying, you must not expect magical weight loss benefits from keto. Initially, you may see good results and lose ample amount of weight. But once your body gets used to the change in diet and lifestyle, it enters ketosis and then the weight loss becomes slightly slower.

Also read: Vegan Diet: 5 Foods That Can Aid Quick Weight Loss

Important note

Diets like Atkins, low-carb and keto diet can definitely help you lose weight. At the same time, they are calorie-restrictive and may help you with weight loss, but with side effects. Feeling fatigued, stressed, irritated, experiencing more cravings, headaches, migraine triggers, and nutritional deficiencies are side effects of keto diet that you must take note of.

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Following diets like keto can make room for cravings, mood swings and irritability
Photo Credit: iStock

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Halo Top Is Unleashing a Line of Keto-Friendly Ice Creams – Thrillist

Food & Drink
Halo Top Keto

Courtesy of Halo Top

Yale study finds keto in short spurts is an effective diet hack – SlashGear

Many people swear by the ketogenic (“keto”) diet and its supposed myriad of positive health effects. Though there are some concerns associated with keto, it has proven effective for many people who adopted the diet, aiding in weight loss, helping reverse type-2 diabetes, and more. A new study out of Yale University has found that adopting the keto diet in short spurts may be the best way to get the most results from it.

The keto diet involves eating a relatively high level of fat and a low quantity of carbohydrates in order to trick the body into a type of ‘starvation mode.’ When in this state, the body will switch over to burning fat instead of carbohydrates; many formerly overweight people report having experienced substantial weight loss on this diet. Benefits may include lowered appetite and inflammation.

According to the new study out of Yale, however, some of these benefits only persist for a short period of time. The diet can potentially have good and bad effects on protective immune cells called gamma delta T-cells, which work to lower inflammation and the risk of developing diabetes. These cells ‘expand throughout the body’ when it is burning fat (ketones, specifically) for fuel instead of sugar.

That change comes with positive effects on health by tackling harmful inflammation and reducing one’s odds of developing diabetes. The benefit is relatively short-lived, however, according to the new study. The team found that mice who continued to eat a keto diet started consuming more fat than they were burning after the first week.

This nixed the positive effects of the gamma delta T-cells and paved the way for weight gain and, eventually, the development of diabetes.

The potential for keto to increase diabetes risk is a known one; in late 2018, researchers in Zurich published a study that warned type-2 diabetes risk was found to eventually increase after several weeks on the keto diet, though the reason for this was unknown.

The Yale findings indicate that adopting a keto diet for short periods of time may be more effective at lowering inflammation and reaping other health benefits than eating the diet continuously for weeks or months on end. Unfortunately, the ideal length of the diet for humans isn’t known at this time; additional research will be necessary.

Keto Breath | Health – The Mountaineer

Many people started 2020 with a resolution to get fit and lose weight. (Just like last year, right?) If you chose the Keto Diet for weight loss, you may be noticing an unexpected side effect known as “Keto Breath.”

Blinding You with Science

The basic tenet of the ketogenic diet is that it reduces or restricts carbohydrate intake, so the body begins to burn stored fat in place of dietary glucose. When the body makes this change in its fuel source for energy, you enter a state of ketosis. The burning of fat in ketosis produces several byproducts: acetoacetate, beta-hydroxybutyrate, and acetone.

The acetone produced with the ketogenic diet cannot be used for energy storage, so it is released from the body from the lungs or by urination. Acetone is the cause of a sweet or fruity oral odor from those in a state of ketosis.

Another reason for bad breath while participating in a keto diet, as well as many other low-carb diets is dehydration and dry mouth. Carbohydrates cause the body to store water in muscle and fat, so their absence can lead to a mild dehydration. If you have been on the keto diet or another low-carb diet for very long, you have probably noticed that you are thirsty more often.

So, What to Do?

Good oral hygiene is the most important first step to combat bad breath, no matter its origin. Regular brushing, flossing, and use of a tongue scraper keeps smelly bacteria from colonizing on your teeth and oral tissues. Since the keto halitosis originates from the lungs, try chewing sugar-free gum or adding herbs such as clove, mint, or cinnamon to your drinking water to mask the odors.

Other than weight loss, a positive side-effect of a low-carb diet is that it can improve your overall oral health. In fact, research has shown that a low-carbohydrate, low-sugar diet can lower tartar formation, dental decay, and gingivitis by more than 50% without changing normal oral hygiene habits! Many of the vegetables that are approved for the keto diet are also dental-friendly, containing the vitamins and nutrients that promote healthy gums and teeth.

Dr. Michael Gillespie has practiced dentistry in Waynesville, NC for over 25 years. Continue your commitment to overall health and fitness by scheduling a dental exam and cleaning appointment. You can contact our office at 828-456-9007.

10+ Best Keto-Themed Gifts 2020 – Delish

You know that low-carb, high-fat diet that everyone is still talking about called keto? LOL, of course you do. Even after all this time, we’re still obsessed. We’ve figured out tons of ways to make all your favorite meals keto-friendly, from lasagna to mac & cheese. (We promise they taste just as good as the real stuff.)

Even though finding delicious keto-approved recipes to choose from can be easy, there are still some tools and appliances you might want to add to your collection to make living that #ketolife even more of a breeze. Here are some of the best keto-themed gifts money can buy.

5 ways to make the keto diet easier – CNET

gettyimages-1187691662Alexander Spatari/Moment/Getty Images

The keto diet is a health craze that’s gaining lots of popularity, primarily as a weight-loss plan. It’s based on a high-fat, low-carbohydrate formula. By severely limiting carbohydrates, you force the body to burn stored fat for fuel. Many people report seeing results in the ever-challenging spots that tend to hold onto fat, such as the waistline, hips and thighs.  

People are seeing transformative results, but keto life can be difficult. This diet involves thinking ahead and careful meal prep and planning at home, in the office and while dining out in restaurants. But with the following tips, you can make it easier on yourself. Check out the ideas below to help you stay focused and make the transition from pasta, grains and high-sugar fruit to fat-laden foods and proteins. 

1. Get human help

Enlist support! Working one-on-one with a wellness coach or dietician can help you stay on track. By connecting with a professional, you may see stronger results because a pro can assist you with accountability and motivation on a daily or weekly basis. 

“Health coaching is the use of evidence-based skillful conversation and strategies to engage with clients in healthy behavioral change,” says Health and Wellness Coach Emily Whipple of Aspen Elevated Health, based in Aspen, Colorado. “A health coach teaches you how to work with your body, instead of against it. Changing your habits is not easy and not something that has to be done alone.”

If working with a professional isn’t in your budget or bandwidth, partnering up with a friend can help, too. Finding and identifying a peer can help you stick to your keto goals — and doing something together can enforce a friendship and be fun. Think of this as a run club with a bestie. Only with keto, you can enjoy a high-fat, mouthwatering rib-eye steak after you work up a sweat. 

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Svetikd/E+/Getty Images

2. Use apps

If you want accountability, motivation and keto resources in the privacy of your own home (which may feel more comfortable to some) or on demand on your device at all times, downloading a keto app, such as Carb Manager or Keto App, may help you stay on track. 

Most apps begin by registering your weight, height and health-related goals to create a personalized keto algorithm. Many apps allow users to track daily food and beverage intake and exercise. Logging in meals, snacks and beverages also creates personal accountability and gradually educates the user on the right foods for the best results. Many apps also include recipes for inspiration, and some even produce shopping lists to make your grocery runs a breeze. 

3. Choose the right recipes and resources

Thanks to the internet, finding hundreds of keto-friendly recipes just got a lot easier. Chowhound has published several guides, including on how to throw a keto tailgating party, keto BBQ recipes and even cozy and romantic keto Valentine’s Day recipes.

Of course, if you’re old-school and prefer tangible recipes, you can always purchase keto cookbooks.

Simply Keto by Suzanne Ryan outlines easy keto recipes for those who are new to the diet. The author herself lost 100 pounds in just a year, so readers may feel extra inspired by Ryan’s tried-and-true recipes. She outlines shopping lists, dos and don’ts and delectable recipes such as BLTA lettuce wraps; goat cheese, rosemary and mushroom-stuffed pork chops; and macadamia nut-crusted tilapia. 

The Easy 5-Ingredient Ketogenic Diet Cookbook by Jen Fisch consists of simple, weeknight meals that only use five ingredients. So it’s perfect for anyone with a busy lifestyle (aka, everyone). Learn how to make the cult-favorite bulletproof coffee, bacon and egg cauliflower hash and broccoli cheese soup in minutes. 

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Brett Stevens/Cultura/Getty Images

4. Get organized

Because keto may involve more advance meal planning than you’re used to (thanks to the dietary restrictions involved), it’s essential to get organized for each day or week. Once you have your weekly recipes outlined and selected you can start to do some serious meal prep, which will help you stay on top of your game. Make sure to create a shopping list once you’ve identified your meals, as it will streamline grocery shopping. Prepping foods — steaming vegetables, making tuna salad or shredding chicken in advance — can help make mealtimes a snap. 

If you don’t have time to shop for groceries, or cooking on the regular isn’t your jam, the market is filled with various meal kits that will suit your dietary needs, even on keto.

Read more: The best healthy food delivery services in 2020

Planning meals outside of the home can also eliminate any unneeded stress. If you know you’re going to be on the road, thinking about what you may eat in a pinch, such as what to order at keto-friendly fast food spots, will help you make informed decisions. 

Same with dining out. Researching a restaurant’s online menu before going out with coworkers, friends and family can alleviate last-minute food ordering scrambles, and keep you on the road to ketosis. Just like dairy- and gluten-free menu options have become commonplace, many restaurants are now catering to keto- and low-carbohydrate eaters. 

If you’re in a bind, most restaurants offer salads to which you can easily add a protein like chicken, steak or salmon, plus cheese — just watch out for carby croutons, and sugar in the dressings.

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We’ve said it many times, but the Instant Pot can be really clutch when it comes to preparing any kind of meal.

Josh Miller/CNET

5. Obtain the necessary equipment

You may not absolutely need additional equipment and tools to eat keto, but the right ones can certainly help out in your kitchen. Investing in an Instant Pot, for instance, can help streamline cooking, and allow you to make meals in minutes — perfect for prepping and for busy days when takeout is most tempting. Check out these 17 keto Instant Pot recipes for inspiration. 

Food storage containers can also help you prep and organize meals in advance. Glass food storage containers are not only more environmentally friendly than plastic containers, but they instantly make your refrigerator look more organized, and are microwave- and dishwasher-safe — and in some cases, oven-safe, which makes reheating a breeze. 

A strong blender like a Vitamix or NutriBullet is essential for crafting rich and filling smoothies that are perfect for breakfast or snacks. 

If you’re just starting to cook more in your quest to go keto, other kitchen essentials you’ll want to have on hand include measuring spoons and cups, a sharp chef’s knife for all of that meat cutting you’ll be doing, a cast iron skillet and a sturdy nonslip cutting board.

With a little planning and organizing, accomplishing your keto goals can be easier than you think — even fun. And while you can’t have your cake and eat it too on keto, you can certainly have your steak! 

Now playing: Watch this: 8 essential Instant Pot tips

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This story was written by Marisa Olsen, a Boston-based writer and founder of Girl Loves Food. Follow her on Instagram at @marisaolsen17.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Keto Breath: 6 Ways to Get Rid of Keto Breath – Parade

keto-bad-breath-FTR (iStock photo)

The keto diet might be helping you lose weight, but it’s also making your breath reek. Aside from popping mints nonstop or hopping back on the carb train, what can you do to make keto breath go away?

First, know that you’re not alone. Starting keto can trigger all kinds of unpleasant side effects, like the keto flu and bad breath. When your body first enters ketosis and shifts to using fat for energy instead of carbs, compounds called ketones build up in the body. One of those ketones is acetoacetate, which the body normally gets rid of through urination. The problem? Acetoacetate can sometimes break down into a stinky volatile compound called acetone. “The body removes acetone mainly through the lungs, which is where keto breath comes from,” explains Sofia Norton, a registered dietician with Kiss My Keto.

The good news is that the problem won’t last forever. “Keto breath is temporary for the majority of keto dieters,” Norton says. “Once keto dieters become keto-adapted, they notice their breath goes back to normal.”

But until you reach that point (for most people, it only takes a few weeks), you might need some assistance in the de-stenching department. Here are 6 options that can help. 

6 Ways to Get Rid of Keto Breath

Take a look at your macros

You’ve got your carbs down super low. But do you have the right ratio of fat to protein? Loading up on the latter causes the body to produce more ammonia, which can result in stinkier breath, research shows. If a significant portion of your calories are coming from protein, aim to get that number below 35%. A typical keto diet should have 60% to 80% of your calories coming from fat, 15% to 35% from protein, and 5% from carbs, Norton says. 

Drink more water

A swig of H20 will temporarily rinse away odor-causing bacteria that can build up when your mouth is dry, findings say. But it might help in other ways too. “In theory, drinking more fluids can flush out extra acetoacetate through urination so less ends up being broken down as breath acetone,” Norton says. 

Use this formula to calculate your protein needs. The standard rule of 0.8 grams of protein per 1 kilogram of body weight. If you’re physically active, it’s OK for your intake to be a little bit higher to help with muscle repair and gain.

Pop a probiotic

Research shows that the probiotic bacteria Streptococcus salivarius boasts antimicrobial activity that could help fight bad breath. For the biggest benefit, pair a probiotic supplement with an antimicrobial mouthwash. The combo could help turn your breath around in as little as three days, one study suggests. Try BLIS Probiotics ThroatHealth and TheraBreath Healthy Gums Oral Rinse.   

Related: Yes, You Can Be a Vegan and Do Keto! Here’s How.

Change up your toothpaste

Try trading your current tube for a toothpaste containing tea tree oil or baking soda. Tea tree oil boasts antimicrobial agents that have been shown to help kill off bacteria strains that can make your mouth smell, while toothpastes with high concentrations of baking soda can help block stinky sulfurous compounds found in plaque and saliva. Try Arm & Hammer PeroxiCare or Desert Essence Tea Tree Oil Toothpaste. (Never put straight tea tree essential oil in your mouth, since ingesting it can be toxic.) 

Chew xylitol gum

Gum chewing in general causes your mouth to make more saliva, which in turn helps rinse away smelly bacteria on your tongue, gums, and teeth. But gum sweetened with the sugar alcohol xylitol is an especially good choice: Research shows that it’s particularly potent at killing off oral bacteria, and unlike sugary gums, xylitol options are low-carb and keto-friendly.

Related: Teeth Whitening 101: The Best Ways to a Bright Smile

Snack on crunchy veggies

Chewing on fruits and vegetables stimulates production of saliva, while the crunchy texture helps “scrub” plaque and food particles off of teeth. Celery and cucumbers are two options that are virtually carb-free. Another option? Lettuce leaves. One study found that it lowered concentrations of smelly breath compounds by 50% for up to 30 minutes after eating. 

Check out these celeb quotes on keto