There has been much discussion recently suggesting that the ketogenic diet or a high-fat diet can cause gallstones, but this is not entirely accurate. Today, we'll clarify this issue and delve into the causes of gallstones and how to prevent them.
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Causes of gallstones
First, let's understand how gallstones form. Gallstones are actually highly concentrated cholesterol stones. Cholesterol comes from three main sources:
- Cholesterol in the diet comes from high-cholesterol foods such as animal fats.
- Cholesterol converted from carbohydrates : When you consume refined sugar and carbohydrates, your body converts them into cholesterol.
- Cholesterol released when burning fat : When you burn fat, fat cells release cholesterol, which is then processed by the liver.
When you're on a low-carb diet, your body releases cholesterol from fat cells, which isn't absorbed like cholesterol from food. Instead, it's processed by the liver and excreted through bile. This process is natural and can help reduce the risk of gallstones.
Why does a low-fat diet increase the risk of gallstones?
In fact, a low-fat diet is one of the main causes of gallstones. When you consume very little fat (e.g., less than 30 grams per day), gallbladder contractions become less active. Gallbladder contractions are triggered by a hormone called cholecystokinin , and the release of this hormone is triggered by dietary fat. In other words, if your diet lacks saturated fat, the gallbladder won't contract sufficiently, leading to cholesterol buildup, which can potentially form gallstones.
In addition, those who adopt a vegetarian diet or do not consume enough animal fat are also at risk because their diet lacks sufficient saturated fat to promote gallbladder contraction.
The protective effect of a high-fat diet
Unlike low-fat diets, high-fat diets (such as the ketogenic diet) can promote gallbladder contraction and increase bile secretion, thereby helping to expel excess cholesterol and reduce the risk of gallstones. Therefore, if you are worried about gallstones, you should choose a high-fat diet, as this will help maintain normal gallbladder function.
The link between LDL cholesterol and gallstones
During a ketogenic diet, cholesterol levels in the blood may rise due to fat consumption. At this time, the cholesterol in the blood primarily comes from the release of fat cells, rather than from the diet itself. If you undergo an advanced lipid profile at this stage , you will find fewer small, dense LDL particles and more large LDL particles in your blood . These large LDL particles do not accumulate in the arteries as easily as small LDL particles . Therefore, the ketogenic diet not only does not cause arteriosclerosis, but may actually help improve cholesterol quality.
How to further reduce the risk of gallstones
If you are still concerned about the risk of gallstones, you can consider the following methods to further reduce the risk:
- Supplementing bile salts : You can supplement with purified bile salts before meals or on an empty stomach to help bile flow.
- Supplementing with lecithin : Lecithin helps maintain normal cholesterol flow, thereby reducing the formation of gallstones.
- Increase your vegetable intake : High-fiber vegetables help reduce cholesterol buildup and promote bile excretion.
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Conclusion: Choosing the right diet can effectively prevent gallstones.
In summary, gallstone formation is closely related to dietary fat intake. A low-fat diet reduces gallbladder contraction, thus increasing the risk of gallstones. Conversely, a high-fat diet, especially a ketogenic diet, promotes normal gallbladder function and helps reduce the risk of gallstones. Choosing the right diet and supplementing with appropriate nutrients can effectively protect your gallbladder health.
YouTube source: https://youtu.be/fA0Lgb-HF7Q
YouTube Column: Dr. Berg's Chinese Health Knowledge
