Keto Diet: Effective Way To Lower Blood Sugar?

The ketogenic diet is a trending dietary regimen that involves eating high-fat and low-carb foods. It was initially created in the 1920s as a treatment for epilepsy, but its potential benefits for people with diabetes are now being explored. The keto diet can help lower blood sugar levels, but it is not suitable for everyone. This is because it can lead to hypoglycaemia, which is potentially dangerous, especially if the individual is on diabetes medication. Furthermore, the keto diet can be difficult to stick to in the long term. Nevertheless, it has been shown to be effective for blood sugar management and weight loss.

Keto can reduce blood sugar

The ketogenic diet, or keto, is a trending diet that involves eating a high-fat, low-carb, and low-sugar diet. The diet was originally created in the 1920s as a treatment for epilepsy, but its effects are also being studied for Type 2 diabetes.

When on a keto diet, your body converts fat into energy instead of carbohydrates or glucose. The goal of the ketogenic diet is to have the body use fat for energy, with very little of the diet coming from carbohydrates. This process is called ketosis.

The keto diet has been shown to lower blood sugar levels. Carbohydrates have a direct impact on blood glucose. All foods with carbohydrates break down into simple sugars in the body, and even foods that are not considered "sugary" break down into simple sugars. These simple sugars turn into glucose, causing blood glucose levels to rise.

When on a keto diet, the body instead turns to fats to get the energy it needs. This process takes more work, and as a result, you burn off more calories. By converting fats into energy, the keto diet can lower blood sugar levels.

Who Should Try Keto?

While the keto diet may be effective for some people with Type 2 diabetes, it is not for everyone. Managing diabetes with diet takes an individualized approach, and there is a lot to consider in terms of health needs and goals. It is important to speak with a doctor before starting the keto diet, as there are possible risks associated with it.

Keto and Other Diets

The Mediterranean diet is another low-carb diet that is often recommended for people with Type 2 diabetes or prediabetes. This diet is rich in whole grains, fish, and vegetables, and was found to be as effective as the keto diet in controlling blood glucose in a study of people who tried both. The Mediterranean diet was also found to be easier to follow than the keto diet.

Tips for Managing Blood Sugar

Low-carb diets work for some people who need to manage their blood sugar, but they may not work for everyone. It is important to work with a healthcare provider to determine the best diet for your individual needs. In addition, cutting out certain carbs, such as starchy carbs, empty-calorie foods, and heavily processed products, can benefit almost anyone.

It's not suitable for everyone

While the keto diet may be an effective way to lower blood sugar levels, it's not a one-size-fits-all solution. Here are some reasons why keto might not be the best choice for everyone:

Restrictive and Difficult to Maintain

The keto diet is highly restrictive, with very low carbohydrate intake and a focus on fats and proteins. This drastic reduction in carbohydrates can be challenging to maintain over the long term. Some people may find it too restrictive and difficult to follow, potentially leading to "yo-yo dieting," which can be harmful.

Lack of Long-Term Research

There is a lack of high-quality, long-term research on the keto diet's effectiveness and risks for managing blood sugar. While short-term studies show positive results, more research is needed to understand the potential benefits and drawbacks of the keto diet over time.

Potential Health Risks

The keto diet can lead to a condition called "physiologic insulin resistance" or "adaptive glucose sparing." This occurs when the body is trained to use fat instead of sugar as fuel, causing muscles to reject sugar, resulting in higher blood sugar levels even when consuming very little sugar.

Additionally, the keto diet may increase the risk of hypoglycemia (low blood sugar), especially for those taking diabetes medications or insulin. This can be dangerous and requires careful monitoring and medication adjustments.

Nutritional Imbalances

The keto diet may result in nutritional imbalances and deficiencies. It eliminates certain food groups, such as legumes, fruits, and whole grains, which are typically considered nutrient-dense and healthy. This can lead to a lack of essential nutrients, vitamins, and minerals.

Individualized Approach

Managing diabetes requires an individualized approach that considers a person's unique health needs and goals. The keto diet may not align with everyone's lifestyle and preferences. It's crucial to work with a healthcare provider to determine the best diet plan for managing diabetes, as there is no one-size-fits-all solution.

It can be hard to stick to

The ketogenic diet is a low-carb, high-fat diet that can be challenging to stick to. Here are some reasons why it may be difficult to maintain this diet:

Carbohydrate Cravings

The body is used to relying on carbohydrates as its primary source of energy. When you suddenly reduce your carb intake, as is required by the keto diet, your body and brain may rebel, resulting in intense carbohydrate cravings. These cravings can be difficult to resist, especially if you encounter tempting, carb-loaded foods.

Lack of Energy and "Keto Flu"

In the initial days of the keto diet, your body is learning to use fat instead of carbs for energy. This transition can leave you feeling exhausted and mentally foggy, a phenomenon known as "keto flu." The lack of energy can be a significant barrier to continuing the diet, especially if you have an active lifestyle or demanding physical tasks.

Restrictive Nature

The keto diet is highly restrictive, requiring a drastic reduction in carbohydrate intake. This restriction can be challenging for those who enjoy eating a variety of foods, including starchy vegetables, fruits, and whole grains. The feeling of deprivation may lead to a sense of missing out and make social situations involving food more challenging.

Social and Practical Challenges

The keto diet may pose practical challenges, such as the need to prepare special meals or avoid certain restaurants. It can also impact your social life, as eating out with friends or family may become more complicated. The diet's restrictions can make it difficult to find suitable options on menus, and you may feel left out or restricted in your choices.

Lack of Long-Term Research

While the keto diet has shown promising results for blood sugar control and weight loss, there is a lack of high-quality, long-term research on its effectiveness and potential health risks. This uncertainty may make it challenging for some people to fully commit to the diet, especially if they have concerns about their health or sustainability.

Psychological Barriers

Sticking to the keto diet requires a strong mindset and discipline. It can be challenging to maintain motivation, especially if you don't see immediate results or encounter weight loss plateaus. Psychological factors, such as emotional eating or stress, can also interfere with your ability to adhere to the diet.

To overcome these challenges, it's essential to find what works best for you. Some strategies include gradually reducing carb intake, meal planning, finding keto-friendly alternatives for cravings, and surrounding yourself with a supportive network. Remember to consult with your healthcare provider to ensure the keto diet is suitable for your specific needs and to monitor your progress and overall health.

It may not be sustainable long-term

The keto diet may not be sustainable long-term.

The keto diet is highly restrictive, and some people may find the restrictions too difficult to follow over time. It involves a drastic reduction in carbohydrate intake, and people are advised to limit carbs to 20-50 grams per day for a 2,000-calorie diet. This can be challenging and may not be realistic for everyone.

Additionally, there is a lack of high-quality long-term research documenting the benefits of a keto diet for blood sugar management. While some studies have shown improvements in blood sugar control and weight loss, these studies typically lasted only 6-12 months, and dropout rates in the keto diet groups were as high as 54%.

Furthermore, the keto diet can be difficult to maintain because it may lead to side effects such as "keto flu," changes in bowel habits, leg cramps, and loss of energy. These side effects can be temporary, lasting a few days to a few weeks, but they can be uncomfortable and off-putting for some individuals.

Moreover, the long-term effects of the keto diet may include an increased risk of nutrient deficiencies, kidney stone development, and an elevated risk of fatty liver disease. The restrictive nature of the diet can also make it challenging for people to follow for extended periods.

Therefore, while the keto diet may help lower blood sugar levels, it may not be a sustainable long-term solution for everyone due to its restrictiveness, potential side effects, and lack of long-term research support.

It can be effective for weight loss

The ketogenic (keto) diet is a high-fat, moderate-protein, and low-carb diet. It can be effective for weight loss, and there is evidence to support this claim.

Keto forces the body to use an alternative fuel source. Instead of using glucose from carbohydrates, the body breaks down stored fat into molecules called ketones. This process is called ketogenesis, which is where the diet gets its name.

It usually takes two to four days to reach a state of ketosis, where fat becomes the body's main energy source.

To begin using stored fat as fuel, most people need to limit their daily carbohydrate intake to fewer than 20 to 50 grams, depending on body size. This process is highly individualized, and some may need a more restricted diet to produce enough ketones.

Research has shown that the keto diet can lead to faster weight loss compared to a calorie-reduction diet. One older study found that people on a keto diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Another 2007 study found that the low-carb group lost three times more weight than the low-fat group over three months.

While keto can be effective for weight loss, there are some potential complications and drawbacks. The keto diet can be challenging to maintain due to its restrictive nature. Additionally, there is a lack of high-quality long-term research on the benefits of a low-carb diet for weight management.

Furthermore, some older studies suggest that the keto diet may negatively affect heart health, and there are possible risks associated with high-fat intake, such as increased LDL (bad) cholesterol levels.

It is important to consult with a healthcare professional before starting any new diet, as keto may not be suitable for everyone.

Frequently asked questions