Keto And Blood Sugar: Testing For Ketones

The ketogenic diet is a metabolic state that can only be achieved when the body is deprived of carbohydrates. It is a high-fat, low-carb diet that can be used to manage type 2 diabetes. The keto diet can reduce blood sugar spikes and lower insulin levels, which is beneficial for people with type 2 diabetes. However, it is important to monitor blood sugar levels and ketone levels to ensure that the diet is not causing any negative effects.

How to test blood sugar levels

Testing your blood sugar will give you an insight into your body's response to specific foods. It can also be used to screen for Type 2 diabetes.

There are no rules on when to test your blood sugar levels. However, it is recommended that you measure at the same time each day to guarantee that your body is always in a similarly fasted state.

There are two main types of blood glucose tests:

• Capillary blood glucose test: A healthcare professional collects a drop of blood, usually from a fingertip prick. These tests involve a test strip and a glucose meter (glucometer), which will show your blood sugar level within seconds.
• Venous (plasma) blood glucose test: A phlebotomist collects a sample of blood from a vein (venipuncture). These glucose tests are usually part of a blood panel, and the samples are sent to a lab for testing.

You can also test your blood sugar levels at home using a glucose meter or a continuous glucose monitor (CGM). Here are the steps to follow:

• 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 and wait for the result.
• Your blood glucose level will appear on the meter's display.

Note that all meters are slightly different, so always refer to your user's manual for specific instructions.

Target Blood Sugar Levels

According to the Mayo Clinic, a fasting blood sugar level under 100 milligrams per decilitre is healthy. Your blood sugar following food should not exceed 125 milligrams per decilitre, as this is a sign of prediabetes.

What is a normal blood sugar level?

Blood sugar, or blood glucose, is the amount of sugar circulating in your blood. It is a major source of energy for most cells in the body, including brain cells. The body breaks down carbohydrates into glucose, which is then used as fuel.

The hormone insulin, produced in the pancreas, helps to control blood glucose levels. Insulin moves blood sugar out of the blood and into cells, keeping blood vessels safe from the dangers of hyperglycemia (high blood sugar).

There are several ways to test blood sugar levels:

• Hemoglobin A1c (HbA1c): This provides an average blood glucose estimate over the past 2-3 months by measuring sugar stored in red blood cells.
• Oral Glucose Tolerance Test (OGTT): Administered in a lab, this involves ingesting a sugary solution and measuring its impact on blood sugar levels.
• Fasting Blood Glucose: This is a test of your blood glucose level after an overnight fast of around 12 hours.
• Postprandial Blood Glucose: This measures your blood glucose level after a meal. It peaks 1 to 1.5 hours after eating.

Blood sugar levels are typically measured in mg/dL (milligrams per deciliter) or mmol/L (millimoles per liter). Normal blood sugar levels for a healthy adult are typically defined as:

• Fasting blood sugar: Under 100 mg/dL (5.6 mmol/L).
• Postprandial blood sugar: Under 125 mg/dL (7 mmol/L).

However, it's important to note that these ranges can vary slightly depending on the laboratory conducting the test. Additionally, some people, particularly those who are thin and young, may have normal fasting blood sugar levels below 70 mg/dL (3.9 mmol/L).

While these are the typical ranges for normal blood sugar levels, optimal levels may be slightly lower. Some sources suggest that optimal fasting blood sugar ranges are between 70 mg/dL and 85 mg/dL (3.9 and 4.7 mmol/L). Levels above this range increase the risk of diabetes, while levels below it may indicate hypoglycemia, a condition characterized by symptoms such as dizziness, sweating, and palpitations.

How to reduce high blood sugar

High blood sugar, or hyperglycaemia, is a condition in which the level of sugar in the blood is too high. While it primarily affects people with diabetes, it can also be caused by other factors such as diet, physical activity, stress, and sleep quality. Here are some ways to help reduce high blood sugar levels:

Diet

• Choose healthier carbohydrates: Opt for whole grains, pulses such as chickpeas and beans, and dairy like unsweetened yoghurt and milk. These foods provide more nutritional value and help decrease blood sugar levels.
• Reduce free sugar intake: Cut down on sugary drinks, energy drinks, and fruit juices. Instead, opt for water, plain milk, or unsweetened tea and coffee.
• Eat more fruit and vegetables: Whole fruits are a great source of natural sugar and can be enjoyed fresh, frozen, dried, or tinned. They provide essential vitamins, minerals, and fibre.
• Choose healthier fats: Include foods like unsalted nuts, seeds, avocados, oily fish, and plant-based oils like olive or rapeseed oil. These provide healthy fats and can help improve heart health.
• Be mindful of portion sizes: Use smaller plates, read food labels, and consider using a food-tracking app to monitor your intake and keep portions in check.
• Drink alcohol in moderation: Alcohol is high in calories and can affect blood sugar levels, so it's best to limit your intake and avoid drinking on an empty stomach.

Lifestyle

• Exercise regularly: Aim for at least 150 minutes of moderate-intensity activity per week. This can include walking, resistance exercises, or any activity that gets you moving. Exercise helps improve insulin sensitivity and weight management.
• Manage stress: Stress can affect blood sugar levels, so find stress relief through hobbies, mindfulness, or relaxation techniques.
• Get quality sleep: Aim for 7-8 hours of uninterrupted sleep per night. Maintain a consistent sleep schedule, limit screen time before bed, and create a comfortable sleep environment.
• Monitor blood sugar levels: Use a portable blood glucose meter to track your levels and identify any spikes or trends. This can help you make informed dietary and lifestyle choices.

How to increase low blood sugar

Low blood sugar, or hypoglycemia, can cause a wide range of symptoms, from dizziness and trouble concentrating to severe cases of seizures or loss of consciousness. If you are prone to dips in your blood sugar levels, it is important to know what to do to keep yourself safe. Here are some ways to increase your blood sugar quickly:

• Eat a quick snack containing carbohydrates, such as a piece of fruit, 2 tablespoons of raisins, or half a cup of fruit juice.
• Consume 15 grams of simple carbohydrates, as recommended by the American Diabetes Association. Examples include 3-4 glucose tablets, half a cup of regular soda, or a tablespoon of honey or sugar dissolved in water.
• If your blood sugar level is still below 70 mg/dL after 15 minutes, consume another 15 grams of carbohydrates and check your levels again.
• For blood sugar levels above 70 mg/dL but that have dropped, try foods with protein and fat, such as peanut butter, ice cream, or chocolate. Whole-grain bread and other high-fibre foods can also help.
• Use glucose gel or chewable glucose tablets, which are available without a prescription and are recommended for people with frequent episodes of low blood sugar.
• If you have severe low blood sugar symptoms, speak to your doctor about a glucagon kit, which releases glucose into the bloodstream.

Additionally, there are some lifestyle factors to consider that can help prevent low blood sugar:

• Avoid skipping meals or going too long without eating.
• Ensure you are eating enough carbohydrates throughout the day.
• Be cautious when drinking alcohol, and make sure to eat enough food with your drinks.
• If you exercise more strenuously than usual, consume foods with simple carbohydrates soon after and don't wait too long before your next meal.

How does keto impact blood sugar levels

The ketogenic (keto) diet is a high-fat, low-carb diet that can change the way your body stores and uses energy. On the keto diet, your body converts fat, instead of sugar, into energy. The keto diet can be a great tool for enhancing metabolic flexibility, reducing insulin levels, managing glucose levels, preventing neurological diseases, and treating migraines.

The keto diet can help to manage blood glucose levels, and may even be more effective than low-fat diets for treating obesity and diabetes. By limiting carbohydrate intake, the keto diet helps to keep blood sugar levels more steady, reducing the risk of blood sugar spikes.

Elevated fasting glucose levels are a common trend among individuals who have been following a keto diet for a prolonged period. This trend, known as "glucose sparing," is a natural adaptation to ensure that glucose is present for organs that require it. However, it is recommended to monitor other health metrics to ensure overall health.

Keto diets help to lower insulin levels, but individuals following a very low-carb diet may experience slightly higher glucose responses to small amounts of carbs. This is due to a temporary physiological insulin resistance, where the body overreacts when carbs are introduced. However, this is not necessarily a bad thing, as the muscles start to prefer fatty acids for fuel, resulting in larger glucose elevations when consuming carbs.

A Continuous Glucose Monitor (CGM) can be a useful tool to identify how different foods impact your blood glucose levels. By tracking your blood glucose levels over time, you can make informed lifestyle choices to support healthy living. Additionally, testing ketone levels can help ensure you are not at risk for diabetic ketoacidosis (DKA), a rare but dangerous condition that can occur if ketone levels are too high.

Tips for monitoring blood glucose on a keto diet:

• Test your carb threshold by gradually increasing your carbohydrate intake while monitoring ketone and glucose values.
• Test your trigger foods by recording pre-and post-prandial ketone and glucose values after consuming a specific food.
• Test your protein threshold by monitoring ketone and glucose values after a meal containing a significant amount of protein.

Frequently asked questions