Whereas the ketogenic weight-reduction plan initially bought its begin as a therapeutic strategy for the administration of epilepsy1, researchers rapidly recognized different potential advantages of the high-fat, low-carb routine. Keto dieters could get pleasure from weight reduction, decrease blood stress, and decreased threat of metabolic illness on account of their life-style alternative.
However the destructive unwanted side effects of a keto weight-reduction plan have additionally begun to floor, with specialists at UC Davis citing the potential for nutrient deficiencies, destructive results on coronary heart well being, gastrointestinal troubles, and extra2. And now one other probably worrisome aspect impact of keto has come to mild: New analysis in Neuron appears to indicate that simply two days on a high-fat weight-reduction plan might scramble the hippocampus’ capacity to kind new recollections3.
What Is a Keto Food regimen?
A keto or ketogenic weight-reduction plan includes consuming high-fat, low-carbohydrate meals. The aim of the keto weight-reduction plan is to achieve a metabolic state of ketosis, during which the physique begins to make use of fats for vitality. Fairly than glucose (carbohydrates and sugar) being your major mind meals, throughout ketosis your mind fuels up on fats.
This course of makes your physique extra environment friendly at burning fats for vitality, which can assist promote weight reduction and decrease your threat for sure ailments. However as new analysis piles up, many are starting to marvel if there are dangers that would outweigh the advantages of keto.
How Keto Might Have Damaging Repercussions on Reminiscence
Proof connecting excessive fats consumption to poor reminiscence operate has been stacking up for years. A 2017 examine in PLoS ONE confirmed that 4 days on a high-fat weight-reduction plan might result in bother with spatial studying and recall. Analysis printed in 2017 in Neurobiology of Getting old discovered {that a} high-fat weight-reduction plan might result in reminiscence issues in as little as three days4. And 2018 analysis in Scientific Stories confirmed {that a} high-fat weight-reduction plan might impair episodic reminiscence (the power to recollect particular occasions or experiences) inside only a day5.
Concerningly, the 2 latter research have been performed on rodents solely consuming about 60 % of their energy from fats. Since a keto weight-reduction plan truly requires a fair increased fats consumption (as much as 80 % of caloric consumption from fats), it’s no shock that it is a trigger for concern.
In accordance with a 2024 examine in Mind, Habits, and Immunity, if a high-fat weight-reduction plan can result in reminiscence malfunction, it’s largely on account of a pure inflammatory response within the mind6. Researchers discovered {that a} high-fat weight-reduction plan led to overproduction of interleukin-1 beta, an “alarm chemical” launched by immune-like cells within the mind to set off irritation. This irritation then blocks the mind from creating and storing recollections, significantly emotional ones.
The brand new analysis in Neuron confirms these findings and sheds extra mild on the mechanism behind it. The researchers targeted their consideration on a small set of nerve cells in part of the hippocampus liable for forming new recollections and separating related experiences. They noticed that for mice consuming a weight-reduction plan made up of 58 % fats, these cells over-fired, scrambling regular patterns and messing with reminiscence formation and storage.
A Excessive-Fats Food regimen Doesn’t Essentially Imply Reminiscence Woes
Whereas this knowledge could lead on some to swear off the keto weight-reduction plan, it’s extra advanced than it appears. The researchers behind each of the current research posited that it wasn’t truly the high-fat weight-reduction plan itself that induced reminiscence malfunction, however moderately linked unwanted side effects.
Within the case of the 2024 examine, the researchers discovered that by blocking interleukin-1 beta from docking on its receptor, they have been capable of circumvent the reminiscence issues. This confirmed that the offender wasn’t the high-fat weight-reduction plan itself, however moderately the ensuing irritation. Equally, within the 2025 examine, the researchers discovered that they might reverse the ensuing reminiscence loss by rising glucose within the mind — even when the high-fat weight-reduction plan continued.
The Alzheimer’s Discrepancy
The hyperlink between fats and reminiscence grows much more advanced while you look at the distinctive case of Alzheimer’s. Some analysis confirms the hyperlink between excessive fats consumption and reminiscence loss, like a 2014 examine in Neurobiology of Getting old that appeared to indicate that 4 months on a high-fat weight-reduction plan led to sooner reminiscence loss in mice engineered to develop Alzheimer-like mind modifications7. A 2024 examine in Mind, Habits, and Immunity additionally confirmed that even quick spans of high-fat consuming might worsen reminiscence in Alzheimer’s mannequin mice8.
However different analysis has proven the alternative, with two analysis evaluations — one in 2021 analysis overview9 and the opposite in 202410 — showcasing the useful results of a ketogenic weight-reduction plan on sufferers with Alzheimer’s illness. One October 2025 examine from the College of Missouri discovered {that a} high-fat weight-reduction plan like keto might assist protect mind well being and even gradual cognitive decline for Alzheimer’s sufferers with the APOE4 gene, the strongest recognized genetic threat issue for late-onset Alzheimer’s illness11.
Since these with the APOE4 gene wrestle to transform glucose into mind vitality, the researchers defined {that a} keto weight-reduction plan would permit the mind to make use of ketones as a substitute gas supply to scale back cognitive decline.
Understanding the Hyperlink Between Fats Consumption and Reminiscence
So with all this conflicting analysis, what’s the true reply? There are two main takeaways from this bounty of analysis. Firstly, there’s no one-size-fits-all strategy to the hyperlink between weight-reduction plan and reminiscence.
“As an alternative of anticipating one resolution to work for everybody, it is likely to be higher to think about quite a lot of components, together with somebody’s genotype, intestine microbiome, gender and age,” mentioned Ai-Ling Lin, a professor within the College of Missouri Faculty of Medication and writer of the 2025 examine.
Kathleen Benson, CSSD, CPT, RDN at VNutrition, echoes this concept. “We nonetheless don’t totally perceive how totally different fats sorts and meals sources work together with mind irritation over time,” she explains. “Particular person components like genetics, hormone standing, digestive well being, and metabolic flexibility possible play an enormous function too.”
Contemplate the High quality of Your Fat
Secondly, and even perhaps extra important, is to think about the significance of total weight-reduction plan and the standard of the fats consumed. In any case, the weight-reduction plan adopted within the 2017 PLoS ONE examine wasn’t simply excessive in fats but additionally in added sugar — which emulated not keto, however a median American weight-reduction plan. Within the phrases of the Heart for Meals as Medication & Longevity, the 60 % fats weight-reduction plan adopted in lots of of those research doesn’t simply correspond to a keto weight-reduction plan but additionally to “a human weight-reduction plan heavy in quick meals, fried meals, and processed meats12.”
“’Excessive fats’ is an enormous umbrella,” explains Benson. “A Western, ultra-processed high-fat sample can elevate irritation and might impair hippocampal-dependent reminiscence. A well-formulated ketogenic weight-reduction plan that facilities extra-virgin olive oil, nuts, seeds, avocado, eggs, and fish usually developments the opposite manner.”
There’s no denying the truth that, as Benson explains, “the mind does choose glucose” as its gas supply. That mentioned, “it will possibly run nicely on ketones throughout dietary ketosis.”
“Extremely processed, high-fat patterns are the primary threat,” she continues. “A fastidiously designed, minimally-processed ketogenic strategy could be impartial and even useful in choose sufferers, particularly when insulin resistance is a part of the image.”
Constructing a Mind-Boosting Keto Food regimen Plan
A keto weight-reduction plan isn’t essentially the easiest way ahead for everybody, so it is best to communicate to healthcare professionals about whether or not it’s a great plan for you. And whether it is, there are particular approaches to higher reduce your probabilities of reminiscence decline.
Benson suggests constructing meals round antioxidant-rich plant meals like greens, herbs, and fruits. Search for meals naturally loaded with varied colours, which present that you just’re getting a variety of nutritional vitamins, minerals, and antioxidants.
“For these following strict ketosis, lower-sugar choices similar to berries have a tendency to suit extra simply,” she says, “however all fruits present invaluable nutritional vitamins, fiber, and phytonutrients.”
She additionally suggests searching for out clear and wholesome fats sources. “Prioritize omega-3s, unsaturated fat, and quite a lot of minimally processed meals,” she says.
Monitor Sugar Consumption and Hydration
In the meantime, Naturopathic Physician Serena Goldstein notes that these following a wholesome keto weight-reduction plan may additionally think about monitoring their blood sugar. You’ll be able to completely nonetheless reap the advantages of a keto weight-reduction plan, however it is a key step to make sure that hypoglycemia doesn’t grow to be a priority — particularly originally of a life-style journey.
“Within the keto weight-reduction plan that is generally mitigated by with the ability to have fruit, limiting or negating alcohol or caffeine, and addressing any life-style components and stress/issues that might be affecting their well being,” she says.
Benson provides that staying hydrated and preserving electrolytes balanced is vital. She additionally recommends “avoiding excessive calorie restriction,” which might hurt mind operate and have an effect on long-term sustainability of any weight-reduction plan, keto included.
Sources:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8153354/
- https://well being.ucdavis.edu/weblog/good-food/what-is-the-keto-diet-and-can-it-be-beneficial-for-you/2025/05
- https://information.unchealthcare.org/2025/09/eating-junk-food-increases-risk-of-cognitive-decline-study-shows/
- https://pubmed.ncbi.nlm.nih.gov/28719855/
- https://www.nature.com/articles/s41598-018-30265-4
- https://pubmed.ncbi.nlm.nih.gov/37838078/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4024197/
- https://pubmed.ncbi.nlm.nih.gov/39043341/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8755961/
- https://www.sciencedirect.com/science/article/pii/S1279770724003932
- https://www.sciencedaily.com/releases/2025/10/251021083646.htm
- https://foodmedcenter.org/your-brain-on-fat-how-high-fat-diets-hijack-your-memory-in-just-days/
