Keto Diet During Pregnancy: Is It Safe?
02 Apr 2025
The ketogenic (keto) diet is popular for weight loss and blood sugar control, but is it safe to follow during pregnancy?
The short answer: The keto diet is NOT recommended during pregnancy. While low-carb eating may seem healthy, ketosis can affect fetal development, and eliminating key nutrients may pose risks for both mom and baby.
Let’s explore why the keto diet isn’t ideal for pregnancy, potential risks, and how to eat a balanced diet while expecting.
Severe nausea or vomiting (could indicate ketoacidosis)
Unexplained weight loss or reduced fetal movement A prenatal nutritionist can help you adjust your diet safely.
What Is the Keto Diet?
The keto diet is a high-fat, very low-carb diet (typically under 50g of carbs per day) that puts the body into ketosis, where it burns fat for fuel instead of carbohydrates.- Typical keto ratio:
- 70-80% fat
- 10-20% protein
- 5-10% carbohydrates
Risks of Following the Keto Diet During Pregnancy
1. Lack of Essential Nutrients
- Eliminating grains, fruits, and some veggies can lead to nutrient deficiencies in:
- Folic acid (needed for preventing neural tube defects)
- Fiber (important for digestion and preventing constipation)
- Iron (essential for blood production)
- Calcium (needed for baby’s bone growth)
2. Risk of Ketosis & Its Impact on the Baby
- Ketosis (where the body produces ketones for energy) may be harmful to fetal brain development.
- Studies suggest excess ketones could lead to birth defects or low birth weight.
- Glucose is the baby’s primary energy source—severe carb restriction may affect growth.
3. Increased Risk of Pregnancy Complications
- Low-carb diets may increase the risk of:
- Preterm birth
- Low birth weight
- Gestational ketoacidosis (dangerous imbalance of ketones and blood sugar levels)
A Pregnancy-Safe Alternative: A Balanced Low-Carb Diet
Instead of strict keto, opt for a moderate, balanced approach that includes healthy carbs from nutrient-rich foods.Best Pregnancy-Friendly Carbohydrates
- Whole grains (quinoa, brown rice, oats, whole wheat bread)
- Starchy vegetables (sweet potatoes, carrots, squash)
- Legumes (lentils, chickpeas, beans)
- Fruits (berries, apples, bananas)
Best Healthy Fats for Pregnancy
- Avocados
- Olive oil & nuts
- Fatty fish (salmon, sardines, tuna – in moderation for mercury control)
- Eggs
Best Protein Sources for Pregnancy
- Lean meats (chicken, turkey, grass-fed beef)
- Eggs
- Dairy (Greek yogurt, cheese, milk)
- Plant-based proteins (tofu, lentils, beans, nuts)
When to Call Your Doctor
If you’re on a keto diet while pregnant, seek medical advice if you experience: Dizziness, extreme fatigue, or dehydrationSevere nausea or vomiting (could indicate ketoacidosis)
Unexplained weight loss or reduced fetal movement A prenatal nutritionist can help you adjust your diet safely.
Final Thoughts: Skip Strict Keto & Choose Balanced Nutrition
The keto diet is NOT recommended during pregnancy due to potential risks of nutrient deficiencies, ketosis effects, and pregnancy complications. Instead, choose a balanced diet with:- Moderate, healthy carbs for baby’s brain development
- Plenty of protein for growth
- Healthy fats for energy
