"When you remove carbs from the diet, blood sugar levels drop," says Palinski-Wade. This is why keto can help improve blood sugar management and insulin sensitivity. "However, people shouldn't choose foods solely based on their effect on blood sugar," says Cleary. Another study compared a low-carbohydrate diet (less than 20 grams/day from carbs) to a low-glycemic, reduced-calorie diet (500-calorie per day deficit) in obese adults with type 2 diabetes.

A 12-week study in older adults found that those who consumed 7 ounces of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study . Cheese is high in saturated fat, but it hasn't been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease .
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