Monitoring Blood Sugar On A Keto Diet

Blood glucose is the amount of sugar circulating in your blood. When you eat food, your blood sugar rises and falls—and how high it spikes depends on what you eat. A high-carb meal will cause a bigger spike than a low-carb, high-fat meal. Higher-than-normal blood glucose levels can increase the risk of diabetes and heart disease.

Ketosis is a metabolic state that can only be achieved when the body is deprived of carbohydrates. When you're in ketosis, your blood sugar is regulated due to low daily carb intake. While blood glucose doesn't indicate whether you're in ketosis, it can be correlated with ketone levels in your body.

If you're following a keto diet, you may want to test your blood glucose to gain insight into your body's response to specific foods. Blood glucose monitors are easy to find and relatively affordable. Testing your blood glucose can also be useful if you're diabetic.

Ketosis is a metabolic state achieved when the body is deprived of carbohydrates

Ketosis is a metabolic state that can only be achieved when the body is deprived of carbohydrates. In this state, the body uses ketone bodies as its primary source of energy instead of glucose. Ketone bodies are produced from fatty acids and can function as an energy source as well as signalling molecules.

When the body is deprived of carbohydrates, it switches from using glucose as its primary energy source to using glycogen (stored glucose) and fatty acids. This shift occurs to save glucose for the brain, which cannot use fatty acids for energy. The liver plays a crucial role in this process by converting fatty acids into ketone bodies. These ketone bodies are then released into the blood and used by other tissues, including the brain, as an energy source.

The ketogenic diet is a well-known example of a diet that induces ketosis. It typically consists of high fat intake, moderate protein consumption, and low carbohydrate intake. The goal of the ketogenic diet is to decrease body fat, improve metabolic health, and enhance mental clarity and energy levels.

It is important to note that ketosis should not be confused with ketoacidosis, which is a life-threatening condition characterised by excessively high levels of ketone bodies, leading to acidosis in the blood. Ketosis, on the other hand, is generally considered safe and is often used as a treatment for epilepsy and type 2 diabetes.

Blood glucose levels indicate insulin sensitivity

Blood glucose levels are a key indicator of insulin sensitivity. Insulin is a hormone produced by the pancreas that regulates blood glucose and helps transport it from the bloodstream to cells, which use it for energy. Insulin sensitivity refers to how sensitive the body is to the effects of insulin.

When an individual is insulin sensitive, their body requires smaller amounts of insulin to lower blood glucose levels. This is because their cells are able to process insulin normally, preventing glucose from building up in the blood. In this case, blood glucose levels will remain relatively stable and within a healthy range.

On the other hand, individuals with low insulin sensitivity, also known as insulin resistance, require larger amounts of insulin to keep blood glucose stable. Their bodies struggle to metabolise glucose effectively, leading to elevated blood glucose levels. This can be caused by various factors, including excess body fat, physical inactivity, certain medications, and hormonal disorders.

High fasting blood glucose levels can be observed in individuals following a keto or low-carb diet. This is known as "adaptive glucose sparing" or "physiologic insulin resistance", and it is a normal and likely beneficial adaptation. It occurs because the body, being deprived of carbohydrates, switches to using fatty acids as its primary source of energy. As a result, the muscles resist the action of insulin, leading to slightly elevated but stable glucose levels in the blood.

To accurately assess insulin sensitivity, doctors can perform tests to determine how sensitive an individual is to insulin. One such test is the euglycemic insulin clamp, which is considered the most accurate method for research purposes. Additionally, blood glucose monitors can provide valuable insights into how the body responds to specific foods and activities.

In summary, blood glucose levels are a critical indicator of insulin sensitivity. Elevated blood glucose levels may signal insulin resistance, while stable levels within a healthy range suggest insulin sensitivity. By monitoring blood glucose and making necessary lifestyle changes, individuals can improve their insulin sensitivity and overall health.

High blood glucose levels can cause damage to the body

One of the early signs of high blood glucose is an increased thirst and frequent urination. This occurs because the kidneys work hard to process the extra sugar in the blood, and when they can't keep up, the body gets rid of the sugar along with water. High blood glucose can also cause digestive problems, such as acid reflux, cramps, vomiting, and constipation.

Additionally, high blood glucose levels can affect vision. It may cause difficulty in focusing and, if left untreated, can lead to long-term vision loss or even blindness due to damage to the blood vessels in the retina.

High blood glucose can also impact the skin, causing dry, itchy, and cracked skin. Over time, high glucose levels can lead to diabetic neuropathy, making it harder to feel cuts, wounds, or infections, which can then lead to more severe problems if left untreated.

Furthermore, hyperglycemia can cause serious emergency complications, such as diabetic ketoacidosis (DKA) and hyperosmolar hyperglycemic state. DKA occurs when there is a lack of insulin in the body, causing a build-up of toxic acids called ketones in the blood and urine. If untreated, DKA can lead to a diabetic coma and even be life-threatening. The hyperosmolar hyperglycemic state occurs when the body produces insulin, but it doesn't work properly, resulting in very high blood glucose levels. This condition can lead to life-threatening dehydration and coma if not treated promptly.

Therefore, it is crucial to manage high blood glucose levels through proper treatment, dietary changes, exercise, and medication to prevent these potential health complications.

Ketones and blood glucose are correlated

Ketone levels are measured via one ketone body in the bloodstream, beta-hydroxybutyrate (BHB). BHB levels within a 0.5 mmol/L - 1.0 mmol/L range is considered a "light nutritional ketosis". BHB levels within 1.0 mmol/L- 3.0 mmol/L are considered a more "optimal" ketosis.

The presence of high levels of ketones in the bloodstream is a common complication of diabetes, which if left untreated can lead to ketoacidosis. Ketone testing can be carried out at home using a blood glucose meter or by testing urine for ketone levels.

While ketones and blood glucose are correlated, blood glucose does not indicate whether an individual is in ketosis. However, it can be correlated with the ketone levels in the body. Additionally, blood glucose levels are used as one of the indicators of developing type 2 diabetes, which is strongly tied to insulin resistance.

Ketone levels in the blood can also be influenced by factors such as certain non-caloric sweeteners, lack of exercise or physical activity, and alcohol consumption.

Testing blood glucose can provide insight into your body's response to specific foods

Testing blood glucose can provide valuable insights into your body's response to specific foods and help you make informed decisions about your diet, particularly if you are following a keto diet. Here are some reasons why testing blood glucose is important:

Personalised Nutrition Insights:

By testing your blood glucose levels after consuming different foods, you can determine how your body handles various carbohydrates. For example, you can experiment with adding beets, pumpkin, berries, or dark chocolate to your diet and see how they affect your blood sugar. This information can help you tailor your diet to your unique needs and ensure you stay within a healthy range.

Understanding Ingredient Effects:

Some ingredients, such as non-caloric sweeteners or "keto-friendly" foods, may impact your blood glucose levels differently than expected. By testing your blood sugar after consuming these ingredients, you can see exactly how they affect your body. This can help you make informed decisions about which ingredients to include or avoid in your diet.

Cheat Meal Impact:

While it is well known that consuming high-carb meals or sugary drinks will kick you out of ketosis, testing your blood glucose levels can give you a more precise understanding of how your body responds to these cheat meals. This information can help you determine how long it takes for your body to recover and get back on track, providing valuable insights for making informed decisions about cheat meals.

Optimising Your Diet:

Testing your blood glucose levels can help you fine-tune your keto diet. For example, you can experiment with adding some post-workout carbs or starchy vegetables and see how they affect your blood sugar. This information can guide you in choosing the best foods to support your health goals while staying within the parameters of the keto diet.

Health Monitoring:

Monitoring your blood glucose levels is crucial if you have diabetes or prediabetes. It can help you manage your condition and make necessary adjustments to your diet and lifestyle. Additionally, for those without diabetes, testing blood glucose levels can provide early warning signs of potential health issues, such as insulin resistance or an increased risk of developing type 2 diabetes.

In conclusion, testing blood glucose levels is a powerful tool that can provide valuable insights into your body's response to specific foods. It can help you make informed decisions about your diet, particularly if you are following a keto diet, and optimise your nutrition to support your overall health and well-being.

Frequently asked questions