Managing Blood Sugar After Keto: Tips For Success

The ketogenic diet is a low-carb, high-fat dietary regimen that has been linked to improvements in insulin sensitivity and higher rates of weight loss. Lowering carb intake induces a metabolic state known as ketosis, where the body produces ketones that burn fat for energy instead of carbohydrates. While the keto diet can be beneficial for some people, it is not suitable for everyone, especially those with type 1 diabetes or people taking insulin. When coming off the keto diet, it is important to have a plan for reintroducing carbs into your diet gradually and to be aware of possible physical effects such as blood sugar fluctuations and weight gain.

Understand the link between ketosis and blood glucose

Ketogenic or "keto" diets have become increasingly popular in recent years, largely due to the many weight loss success stories from keto enthusiasts. The keto diet is a low-carb, high-fat dietary regimen that has been linked to improvements in insulin sensitivity and higher rates of weight loss. Lowering carb intake induces a metabolic state known as ketosis, where the body produces ketones that burn fat, instead of carbohydrates, for energy.

When an individual embarks on a keto diet, their blood sugar is regulated due to the low daily carbohydrate intake. Blood glucose levels can be used as an indicator of insulin sensitivity and the development of type 2 diabetes, which is strongly tied to insulin resistance. Therefore, monitoring blood glucose levels can provide valuable insights into the body's response to specific foods and its overall metabolic health.

The connection between ketosis and blood glucose is undeniable. By depriving the body of carbohydrates, the keto diet forces it to switch from using glucose as the primary source of energy to relying on glycogen (stored glucose) and eventually, ketones derived from fatty acids. This metabolic shift results in more stable blood glucose levels, as carbohydrates have the most influence on glucose levels.

However, it is important to note that blood glucose levels do not directly indicate whether an individual is in ketosis. Instead, blood glucose levels can be correlated with ketone levels in the body. Ketone levels are typically measured through the concentration of beta-hydroxybutyrate (BHB) in the bloodstream.

When following a keto diet, it is recommended to monitor both blood glucose and ketone levels to gain a holistic understanding of the body's metabolic state. Blood glucose monitors are widely available and provide immediate feedback on how the body is responding to specific foods and activities. By testing blood glucose levels at the same time each day, individuals can track their progress and make informed decisions about their diet and lifestyle choices.

In summary, the link between ketosis and blood glucose is significant. The keto diet's restriction of carbohydrates leads to more stable blood glucose levels and a reduced reliance on glucose for energy. Monitoring blood glucose levels is a valuable tool for individuals following a keto diet, as it provides insights into their metabolic health, insulin sensitivity, and overall response to specific foods. By understanding this link, individuals can make more informed choices to optimize their health and well-being while following a keto diet.

Know how to test your blood sugar

To keep your blood sugar down off keto, it is important to know how to test your blood sugar levels. This is the primary tool for finding out if your blood glucose levels are within your target range. Testing your blood sugar levels often and recording the results will tell you how well you are managing your diabetes.

You can buy a blood sugar testing kit from a pharmacy without a prescription. Your healthcare provider can help you choose the right kit, set up the meter, and teach you how to use it. You can also download a blood glucose log to help you keep track of your levels.

• Wash your hands.
• Insert a test strip into your meter.
• Use a lancing device on the side of your fingertip to get a drop of blood.
• Touch and hold the edge of the test strip to the drop of blood.
• Wait for the result. Your blood glucose level will appear on the meter's display.

It is important to note that not everyone with diabetes needs to check their blood sugar every day. The best times to check your blood sugar are before meals and at bedtime. However, your healthcare provider may ask you to check your blood sugar at other times as well, such as two hours after a meal or in the middle of the night.

Additionally, there are continuous glucose monitors (CGMs) that can be used to measure blood glucose levels. These devices monitor glucose levels continuously and can provide real-time feedback on the impact of your diet and daily habits on your glucose levels.

Learn about the Glucose Ketone Index

The glucose ketone index (GKI) is a biomarker that helps to track your metabolic health and state of ketosis. It does so by tracking the ratio of blood glucose to ketones as a single value.

The GKI is calculated by taking the ratio of circulating glucose to beta-hydroxybutyrate (β-OHB), the major circulating ketone body. The GKI can be calculated using a blood glucose and ketone testing meter, or with a smartphone app.

The GKI is important as it gives a more accurate and stable picture of your metabolic status and state of ketosis. It is especially important for those with metabolic problems or chronic health conditions like diabetes, Alzheimer's disease, Parkinson's disease, and insulin resistance.

• GKI > 9: You have not reached ketosis.
• GKI 6-9: You are at a low level of ketosis that is ideal for weight/fat loss and overall wellness.
• GKI 3-6: You are at a moderate level of ketosis that is ideal for those with diabetes, obesity, metabolic syndrome, insulin resistance, etc.
• GKI < 3: This is a therapeutic ketosis level that is ideal for those with chronic health conditions like cancer, Alzheimer's disease, or Parkinson's disease.

To improve your GKI reading, you can lead a "clean" ketogenic lifestyle with a diet rich in whole foods, as well as practice intermittent fasting, reduce stress, and get adequate sleep.

Recognise the signs of blood sugar spikes

Recognising the signs of blood sugar spikes is an important part of keeping your blood sugar down off keto. Blood sugar spikes occur when glucose builds up in the bloodstream. For people with diabetes, this is because their bodies are unable to use insulin effectively. However, people without diabetes can also experience blood sugar spikes.

Symptoms of high blood sugar

Some people with diabetes will immediately feel the symptoms of high blood sugar, while others won't because their symptoms are mild or vague. Symptoms of high blood sugar typically begin when your blood glucose goes above 250 milligrams per deciliter (mg/dL). These symptoms can worsen the longer it's left untreated.

Some early signs of high blood sugar include:

• Having a very dry mouth
• Urinating frequently
• Having blurred vision

If left untreated, high blood sugar can lead to more severe symptoms, including:

• Thirst
• Headaches
• Nerve damage
• Vision loss
• Kidney damage
• An increased risk of cardiovascular disease

Causes of blood sugar spikes

There are many reasons why blood sugar spikes occur. For people with diabetes, blood sugar spikes can be caused by:

• Not taking enough insulin
• Your insulin not lasting as long as you think it is
• Not taking your oral diabetes medication
• Needing to adjust your medication dosage
• Using expired insulin
• Not following your nutritional plan
• Illness or infection
• Taking certain medications, like steroids

For people without diabetes, blood sugar spikes can be caused by:

• Diet: Foods high in sugar or carbohydrates are more likely to raise blood sugar levels.
• Lack of physical activity: A sedentary lifestyle can cause blood sugar spikes.
• Smoking: This can make it difficult to keep blood sugar levels within a normal range.
• Stress: When the body is under a lot of stress, it produces hormones that increase glucose and reduce the effectiveness of insulin.
• Sleep problems: A regular sleep schedule is important for glycemic control.
• Medication side effects: Some medicines can cause blood sugar levels to rise.

Managing blood sugar spikes

If you are experiencing high blood sugar, there are several ways to manage it:

• Check your blood sugar levels and take your medication as instructed.
• Exercise: This can help lower your blood sugar, but if your blood sugar level is repeatedly above 240 mg/dL, do not exercise as this may make your blood sugar levels go even higher.
• Drink water: Dehydration can lead to blood sugar spikes, so it's important to drink enough water throughout the day.
• Adjust your diet: Reduce your intake of sugar and refined carbs, and consider adding more chromium and magnesium to your diet, as these have been shown to be effective in controlling blood sugar spikes.

Know how to manage blood sugar fluctuations

Coming off keto can cause blood sugar fluctuations, so it's important to be aware of how to manage these changes. Here are some tips to help you navigate this transition:

• Have a plan: Before you stop keto, it's crucial to have a plan for what you'll eat and how you'll reintroduce carbs. This will help you avoid falling back into unhealthy eating habits. Consider consulting a dietitian if you're unsure about your goals or how to achieve them.
• Get familiar with portion sizes: After restricting carbs on keto, it's easy to overdoo it when you start eating them again. Check the recommended serving sizes and stick to them, especially in the beginning.
• Start with unprocessed carbs: When reintroducing carbs, opt for whole grains, beans, legumes, fruits, and non-starchy vegetables instead of processed foods and sugary drinks.
• Go slow: Introduce carbs gradually to avoid gastrointestinal distress. Start with one carb-containing meal per day and see how your body reacts. If things go well, slowly add carbs to other meals or snacks until you're comfortable eating them throughout the day.
• Monitor your blood sugar: Use a blood glucose monitor to check your blood sugar levels, especially if you're diabetic or concerned about blood sugar spikes. This will help you understand how your body responds to specific foods and activities.
• Understand the connection between blood glucose and ketosis: While blood glucose doesn't indicate whether you're in ketosis, it's correlated with ketone levels. Testing your blood sugar can give you valuable insights into your body's response to different foods and your insulin sensitivity.
• Be aware of potential triggers: Stress, lack of sleep, and dehydration can all impact your blood sugar levels. Address these issues through stress reduction, adequate sleep, and proper hydration.
• Consult a healthcare professional: If you're concerned about blood sugar fluctuations or are taking insulin, work with your doctor or a dietitian to create a plan that's safe and effective for you.

Frequently asked questions