Strategies To Avoid Sugar Crash While On Keto

A sugar crash, also known as reactive hypoglycemia, is when blood sugar levels dip below normal two to four hours after eating. This can cause symptoms such as shakiness, weakness, and nausea. While anyone can experience a sugar crash, people with diabetes are particularly prone to these types of blood sugar crashes, especially if their medication dose is incorrect.

The ketogenic diet is a low-carbohydrate method of eating that has been shown to be effective in managing blood sugar levels. However, some people have reported experiencing blood sugar crashes when beginning a keto diet.

- Ease into keto by first eliminating refined carbs.

- If you experience a low blood sugar level, eat something, even if it contains carbs, to bring your blood sugar level up.

- Gradually decrease your carb intake instead of going cold turkey.

- Be cautious of intense exercise sessions, as these can trigger low blood sugar levels.

- Consult a doctor or dietician who specialises in keto diets to ensure you are getting the right balance of nutrients.

Eat small, frequent meals

Eating small, frequent meals is a strategy to prevent sugar crashes. This strategy is particularly important for people with diabetes, who may experience more severe symptoms such as loss of consciousness, seizures, or comas if their blood sugar drops.

Eating smaller portions every two to three hours throughout the day can help to keep blood glucose levels consistent. This involves continuing to eat breakfast, lunch, and dinner, but reducing portion sizes at those meals and incorporating two to three snacks a day in between. Eating a variety of foods from all major food groups and nutrients is important, ensuring that all meals and snacks include a mix of protein, fiber, carbohydrates, and healthy fats.

For people with diabetes, it is important to talk to a doctor about the best way to prevent low blood sugar. This may involve adjusting medication or making dietary changes, such as eating high-protein snacks between meals.

Increase protein intake

Sugar crashes, or reactive hypoglycemia, occur when blood sugar levels dip below normal two to four hours after eating lots of carbs or sugar. The body rapidly produces insulin to keep blood glucose levels consistent, which results in a sudden drop in energy levels.

To fix a sugar crash on keto, increase your protein intake as it helps slow digestion, preventing blood sugar spikes and subsequent crashes. The daily recommended amount of protein is 0.8 grams per kilogram of body weight. This can be calculated by multiplying your weight in pounds by 0.36.

• Meat
• Poultry
• Seafood
• Eggs
• Cheese

In addition to increasing protein intake, it is important to eat smaller, more frequent meals, opt for complex carbohydrates, and decrease overall simple sugar intake to prevent sugar crashes on keto.

Eat complex carbs

Complex carbohydrates are digested more slowly and release glucose into the blood stream more gradually. This is in contrast to simple carbohydrates, which are digested quickly and cause a rapid spike in blood sugar. Complex carbs are usually a better choice, as they take longer to break down and provide the body with an immediate source of energy.

Complex carbs are found in almost all plant foods, including whole grains, such as barley, rye, oats, and whole wheat. They are also present in whole wheat bread, whole grain pasta, brown rice, and starchy vegetables like corn, peas, sweet potatoes, squash, and pumpkin.

When choosing bread, opt for those made with whole grains. This ensures you're getting the complex carbs that are beneficial for your health. Additionally, look for carbohydrates that contain a minimum of three grams of fibre per 100 calories. Fibre-rich fruits and vegetables, such as apples, berries, bananas, broccoli, leafy greens, and carrots, are excellent choices.

Whole grains are good sources of fibre, potassium, magnesium, and selenium. It is recommended to choose less processed whole grains such as quinoa, buckwheat, and whole-wheat pasta.

Beans are another great source of complex carbs and fibre. Whether you choose kidney, white, black, pinto, or garbanzo beans, they will help you meet your fibre needs while also providing complex carbs.

Popcorn is another surprising source of complex carbs and fibre. Opt for air-popped popcorn without added fat and salt, and season it with your favourite herbs and spices.

By incorporating these complex carb options into your diet, you can help stabilise your blood sugar levels and avoid the sudden drop in energy associated with a sugar crash.

Incorporate healthy fats

When following a ketogenic diet, it's important to remember that not all fats are created equal. Here are some tips to incorporate healthy fats into your keto diet:

• Avocados and Avocado Oil: Avocados are an excellent source of heart-healthy monounsaturated fatty acids, fiber, and essential vitamins and minerals. Avocado oil also has a high smoke point, making it ideal for high-heat cooking.
• Nuts and Nut Butters: Nuts provide healthy fats, plant-based protein, and fiber. Walnuts, almonds, pecans, and Brazil nuts are great options. Nut butters can be added to smoothies or used as dips for low-carb vegetables.
• Seeds: Flax seeds and chia seeds are excellent sources of omega-3 fats, fiber, and plant compounds. They can be added to smoothies, sprinkled on salads or soups, or used in keto-friendly crackers or muffins.
• Oily Fish: Fatty fish like salmon, tuna, anchovies, and sardines are rich in omega-3 fats and protein. They are a great addition to a keto diet and are recommended by the American Heart Association.
• Olives and Olive Oil: Olives and olive oil are loaded with heart-healthy fats and contain vitamin E and anti-inflammatory compounds. Olive oil is perfect for light sautéing, dressings, or drizzling over cooked meats or vegetables.
• Coconuts and Coconut Oil: Coconuts and coconut oil are popular keto fat sources as they provide medium-chain triglycerides (MCTs), which are easily absorbed and used by the body. However, coconut oil also contains saturated fat, so it should be consumed in moderation.
• Full-Fat Greek Yogurt: While it contains some carbs, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. It provides beneficial probiotics and is a good source of protein and calcium.
• Eggs: Eggs are versatile and nutritious, containing healthy fats, protein, and antioxidants. Make sure to eat the whole egg to get the full nutritional benefits.

It's important to note that even on a keto diet, not all sources of fat are healthy. Limit your intake of saturated fats and artificial trans fats, which are found in processed meats, fried foods, and refined oils.

Decrease or eliminate high-sugar foods

A sugar crash refers to the sudden drop in energy levels after consuming a large number of carbohydrates, such as pasta, pizza, and desserts. This can be avoided by keeping blood glucose levels consistent, which can be done by balancing meals with the appropriate amounts of protein sources, fiber, and fats. Here are some tips to decrease or eliminate high-sugar foods:

• Eat a variety of foods. To maintain consistent blood glucose levels, consume a mix of protein, fiber, carbohydrates, and fat throughout the day. If you consume a high-carb meal or snack without any sources of protein, fiber, or fat, your blood glucose levels will drop, leading to a sugar crash.
• Eat less but more often. Instead of eating large portions during mealtimes, opt for smaller portions every two to three hours. Continue with your usual breakfast, lunch, and dinner, but reduce the portion sizes and incorporate two to three snacks throughout the day.
• Don't restrict any foods, but practice moderation. Enjoy a variety of foods, drinks, and desserts, but do so in moderation, especially when it comes to simple carbohydrates/sugars. When consuming simple sugars, pair them with other nutrient-dense meals containing fat, fiber, and protein to avoid a sugar crash.
• Plan your meals. To ensure each meal or snack includes a proper balance of carbohydrates, protein, and fat, plan your meals ahead of time. Consult a registered dietitian for personalized meal planning advice if needed.
• Increase protein intake. During a sugar crash, the body is looking for protein sources to balance out blood glucose levels. Include protein-rich whole foods in your diet, such as meat, fish, eggs, full-fat dairy products, avocados, and nuts.
• Choose high-fiber foods. Opt for high-fiber foods, which are typically plant-based and closest to their whole form. For example, an apple contains fiber, while apple juice does not. High-fiber foods can help you feel fuller for longer and can assist in lowering LDL cholesterol levels.
• Choose your sweeteners wisely. While zero-calorie sweeteners can be used, be cautious as they may increase your cravings for sugary foods. Additionally, some artificially sweetened foods use sugar alcohols that can impact your blood sugar levels.
• Personalize your carb intake. Work with a healthcare professional or registered dietitian to determine a safe, effective, and realistic carb intake for your long-term health goals.

Frequently asked questions