Why Whole Grains are Not as Healthy as You’d Probably Believe
Many anti keto commentators argue that paleo and keto dieting is not healthy because people miss out on whole grains. Nevertheless, this argument falls apart when one understands that the keto diet is actually a vegetable heavy diet. The carbs in most green vegetables are actually very high fiber and will not illicit a heavy insulin response, and hence are keto friendly.
As with any nutrition plan, the paradigm never makes the diet. There are plenty of ways to not be healthy while on a keto diet (not eating green vegetables for one), but there are also plenty of ways of not being healthy on a vegan, vegetarian, paleo, or standard American Diet.
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American Heart Association reccs: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WTXNahPyvEY
American Institute of Cancer Research: http://preventcancer.aicr.org/site/PageServer?pagename=foodsthatfightcancer_whole_grains
Whole grain consumption and all cause mortality study: https://www.ncbi.nlm.nih.gov/pubmed/27301975
Food groups and risk of all cause mortality study: https://www.ncbi.nlm.nih.gov/pubmed/28446499
To see the actual file for any of the data below:
100 Grams and 100 Calories of Each Food. As you can see, if you examine 100 grams of each food, whole grains have more fiber before calories are controlled for. Nevertheless, vegetables win out in nutrient density.
However, once calories are controlled for, keto friendly vegetables are more fiber dense and nutrient dense.