Managing Low Blood Sugar On A Keto Diet

Low blood sugar, or hypoglycemia, is a condition where your blood sugar falls below the normal levels, usually below 3.9 mmol/L or 70 mg/dL. While it is more common in people with diabetes, it can also occur in non-diabetics due to factors such as diet, intense exercise, and certain medications. The ketogenic diet, a popular low-carbohydrate diet, has been linked to reports of hypoglycemia, especially when combined with dehydration and alcohol consumption. However, the ketogenic diet has also been found to help stabilize blood sugar levels and reduce the risk of hypoglycemia by restricting carbohydrate intake and improving insulin sensitivity. To combat low blood sugar on keto, it is recommended to focus on consuming healthy fats, moderate amounts of protein, and low-carbohydrate foods, while staying hydrated and monitoring electrolyte intake.

Eat small amounts of carbohydrates

Eating small amounts of carbohydrates is a good way to combat low blood sugar on a keto diet. This is because carbohydrates have a direct impact on blood glucose levels. All foods with carbohydrates break down into simple sugars in the body, which are converted into glucose through metabolic processes. As a result, blood glucose levels begin to rise, and beta cells in the pancreas sense this increase and release insulin.

When blood glucose levels go up, the body responds by secreting the hormone insulin. Insulin helps to stabilise blood sugar by removing it from the bloodstream and facilitating its storage. Insulin can also help the body to use blood glucose for immediate energy. However, for people with insulin resistance or diabetes, this process does not work properly, and they are unable to balance blood sugar.

Low-carbohydrate diets, such as the keto diet, can be effective in managing blood sugar levels for some people. By restricting carbohydrate intake, these diets help to stabilise blood sugar levels and reduce the demand for insulin. This can be particularly beneficial for individuals with reactive hypoglycaemia, as it minimises the post-meal insulin spikes that can lead to a rapid drop in blood sugar levels.

However, it is important to note that low-carbohydrate diets may not work for everyone. Some studies have shown that very low carbohydrate intake can help some patients reduce or eliminate the need for medication, while others have found that diets such as keto are hard to maintain because they are too restrictive. Additionally, there is a lack of high-quality long-term research documenting the benefits of a low-carb diet for blood sugar management.

Therefore, it is important to personalise your carbohydrate intake and work with a healthcare provider or registered dietitian to determine a safe, effective, and realistic level of carbohydrate intake for you. This may involve experimenting with different levels of carbohydrate restriction to find what works best for your body.

Focus on consuming healthy fats

Healthy fats are an essential component of a keto diet, and they play a crucial role in managing low blood sugar levels. Here are some detailed guidelines and recommendations to help you incorporate healthy fats into your keto diet effectively:

Understanding the Role of Fats in Keto

To begin, it's important to understand why healthy fats are so crucial in the ketogenic diet. The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. By reducing carbohydrate intake, the body shifts from relying primarily on glucose (from carbohydrates) for energy to burning fat, including dietary fat and stored body fat. This shift is what leads to a state of ketosis, which is the primary goal of the keto diet.

Choosing the Right Types of Fat

Not all fats are created equal. When focusing on consuming healthy fats, it's essential to prioritize mono- and polyunsaturated fats, which are considered the healthiest options. Avocados, for example, are an excellent source of monounsaturated fat. Other good sources of healthy fats include nuts, seeds, olive oil, and coconut oil. These foods should become a regular part of your diet.

Building Meals Around Healthy Fats

A practical strategy for ensuring you consume enough healthy fats is to build your meals around them. Start by choosing a fatty cut of protein, such as salmon or chicken with the skin on. Then, add a generous amount of healthy fats, such as avocado slices, a handful of nuts or seeds, or a drizzle of olive oil. You can also cook your proteins and vegetables in healthy oils like avocado oil or grass-fed butter.

Including Healthy Fats in Snacks

In addition to incorporating healthy fats into your meals, make sure to include them in your snacks as well. Some good options include nut butter with celery or apple slices, guacamole with vegetable sticks, or a handful of nuts and seeds. These snacks will help stabilize your blood sugar levels between meals and provide you with a good source of energy.

Being Mindful of Portion Sizes

While consuming healthy fats is essential, it's also important to be mindful of portion sizes. Fats are calorie-dense, meaning they contain more calories per gram than proteins or carbohydrates. Therefore, it's crucial to watch your portions to ensure you're not consuming too many calories, which could hinder your weight loss goals or contribute to other health issues.

Combining Healthy Fats with Other Strategies

Finally, remember that focusing on healthy fats is just one part of managing low blood sugar on keto. It's also essential to prioritize low-carbohydrate foods, especially those with a low glycemic index, and consume moderate amounts of high-quality protein. Staying hydrated and ensuring adequate electrolyte intake are also crucial components of a well-rounded keto diet.

Consume moderate amounts of protein

Consuming moderate amounts of protein is an important part of managing low blood sugar on a keto diet. While the keto diet is typically associated with high-fat, moderate-protein, and low-carbohydrate intake, ensuring adequate protein consumption is crucial for stabilising blood sugar levels.

Protein plays a vital role in moderating blood sugar spikes by slowing the absorption of carbohydrates. When carbohydrates are consumed in isolation, they can cause a rapid increase in blood sugar levels, followed by a sharp drop, known as reactive hypoglycemia. By including protein with meals, this spike-and-crash cycle can be prevented.

It is recommended to consume moderate amounts of high-quality protein, such as lean meats, fish, eggs, and dairy products. These foods provide essential amino acids that support stable blood sugar levels and help maintain muscle mass. Additionally, protein has a minimal impact on blood glucose levels compared to carbohydrates, making it a crucial component of a keto diet aimed at managing hypoglycemia.

When planning meals, it is important to build them around healthy fats while also including a variety of vegetables and moderate amounts of protein. This approach helps to balance blood sugar levels and ensures the body receives the fuel it needs to function optimally.

It is worth noting that individual needs may vary, and it is always advisable to consult with a healthcare professional before making significant dietary changes, especially for those managing a medical condition like hypoglycemia.

Stay hydrated

Staying Hydrated

Staying hydrated is crucial when it comes to managing low blood sugar on a keto diet. Water plays a vital role in maintaining stable blood sugar levels and overall health. Here are some tips to ensure adequate hydration:

• Drink plenty of water: Make sure to drink an ample amount of water throughout the day. Aim for 2-3 litres of water, or more if you are physically active or live in a warm climate. Water helps to regulate blood sugar levels and aids in the transportation of nutrients to cells.
• Be mindful of diuretic effects: The keto diet may increase urination due to its diuretic effects, which can lead to fluid loss. Therefore, it is essential to replenish fluids by drinking enough water and consuming hydrating foods such as cucumbers, celery, and watermelon.
• Monitor caffeine intake: Caffeinated beverages like coffee and tea can have a diuretic effect, causing increased urination and potential dehydration. If you enjoy caffeinated drinks, balance them with extra water intake to stay adequately hydrated.
• Avoid excessive alcohol consumption: Alcohol can also have diuretic effects and impair the body's ability to regulate blood sugar. If you choose to drink alcohol, do so in moderation and ensure you are well-hydrated before and after.
• Listen to your body: Pay attention to your body's signals. Thirst is an early indicator of dehydration, so make sure to drink water when you feel thirsty. Additionally, monitor the colour of your urine; lighter-coloured urine usually indicates adequate hydration, while darker urine may suggest dehydration.

Staying hydrated is a simple yet crucial aspect of managing low blood sugar on a keto diet. It helps to maintain proper bodily functions, supports stable blood sugar levels, and ensures overall health and well-being.

Monitor blood sugar levels with a continuous glucose monitor

Monitoring blood sugar levels with a continuous glucose monitor (CGM) is a valuable tool for managing and understanding hypoglycemia. A CGM is a device that tracks blood sugar levels in real time, providing data on an individual's glucose patterns. This can be incredibly useful for identifying patterns of low blood sugar that might otherwise be missed.

By wearing a CGM, individuals can gain valuable insights into their glucose levels throughout the day and night. This knowledge empowers them to make informed decisions about their diet and lifestyle choices. For example, a CGM can help identify how the body reacts to specific foods, as everyone's response can vary. This information can then be used to adjust meal timing and composition, which is especially beneficial for preventing nocturnal hypoglycemia.

The device can be worn for a couple of weeks to gather insightful data. This data can then be used to make necessary adjustments to diet and lifestyle, helping to stabilise blood sugar levels and manage hypoglycemia effectively.

In addition to using a CGM, individuals can also manage hypoglycemia by consuming a balanced diet with low-glycemic index foods, minimising carbohydrates, and evenly distributing carbohydrate intake throughout the day. Prioritising healthy fats, such as avocados, nuts, seeds, and olive oil, is also recommended.

Furthermore, addressing insulin resistance through dietary and lifestyle changes can improve glucose regulation and reduce the risk of hypoglycemia. Stress management techniques, such as meditation, exercise, and relaxation practices, can also support healthy glucose metabolism and lower the chances of hypoglycemia.

Frequently asked questions