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A healthy diet is key to a healthy gut microbiome, which helps the immune system function well and reduces chronic inflammation among other important tasks. And increasing evidence suggests that fiber and fermented foods can play important roles in gut health.

Large studies have not found evidence of higher rates of heart attacks, strokes, or other cardiovascular diseases in people who eat up to one egg per day.

A 2023 study suggests that avoiding low-quality carbohydrates such as refined grains, sugar-sweetened drinks, and starchy vegetables may help middle-aged adults avoid weight gain.

The ketogenic diet deprives the body of carbohydrates for fuel. Instead, the body uses ketone bodies, a type of fuel that the liver produces from stored fat. Keto diet followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. Ditching carbs means limiting fruits and vegetables, which raises the risk for nutrient deficiencies. The keto diet also increases the risk for kidney, liver, mood, and thinking problems.