Sugar Measuring Tips For Keto Dieters

The keto diet is a high-fat, low-carb way of eating that shifts your body into a fat-burning state called ketosis. When your body reaches ketosis, it taps into your fat reserves for energy instead of relying on carbohydrates. To stay in ketosis, you need to keep your net carb intake around 30 to 50 grams per day. Net carbs are total carbohydrates minus fibre, as fibre buffers the sugar response and doesn't affect insulin levels.

To measure your blood sugar levels, you can use a blood sugar meter (also known as a glucose meter or glucometer). These are inexpensive and simple to use. You place a test strip in the meter, prick your finger with a lancet to draw blood, and then place the tip of the test strip on the blood. The meter will then give you a reading.

How to measure blood sugar

Monitoring your blood sugar levels is one of the most important aspects of managing diabetes. It helps you to understand how well your current treatment plan is working and gives you information on how to manage your diabetes on a daily basis.

When to Measure Blood Sugar

Your healthcare provider will help you determine how often and when you should check your blood sugar. Typically, people with diabetes check their blood sugar several times a day, especially if they are taking insulin.

The best times to check your blood sugar are:

• Before meals
• 2 hours after a meal
• Before and after exercise
• At bedtime
• When you wake up (fasting glucose)

You may also need to check your blood sugar at other times, such as if you are experiencing symptoms of low blood sugar, after eating out, or if you have been under a lot of stress.

There are two main ways to monitor your blood sugar at home: with a glucose meter and test strips, or with a continuous glucose monitor (CGM).

Glucose Meter and Test Strips

This is the most common method of blood sugar monitoring. Here is a general step-by-step guide to using a glucose meter:

• Wash your hands with soap and water, and dry them thoroughly.
• Insert a test strip into your glucose meter.
• Use a lancing device to prick the side of your fingertip to get a drop of blood. You may need to gently massage or squeeze your finger to get enough blood. Avoid pricking the middle or top of your fingertip, as these areas are more sensitive.
• Touch and hold the edge of the test strip to the drop of blood.
• Your blood glucose level will appear on the meter's display.
• Write down your blood sugar level and note any factors that may have affected it, such as food, activity, or stress.

Continuous Glucose Monitor (CGM)

A CGM device measures your glucose levels continuously throughout the day and night. It uses a tiny sensor that is inserted under your skin to measure glucose levels in the fluids between your body's cells. CGMs can be particularly useful for people who take insulin and have problems with low blood glucose.

Target Blood Sugar Range

Your target blood sugar range is unique to you and will be determined by your healthcare provider based on your overall health and current treatment plan. The typical targets for most non-pregnant adults with diabetes are:

• Before a meal: 80 to 130 mg/dL
• 1-2 hours after the start of a meal: Less than 180 mg/dL

The importance of testing blood sugar

Testing blood sugar is important for several reasons. Firstly, it helps to determine if your blood sugar levels are within a healthy range, which can reduce the risk of developing diabetes and other serious health conditions such as heart disease. Testing can also help to identify patterns in blood sugar fluctuations and determine how your body responds to specific foods, meals, and activities. This information can then be used to make necessary adjustments to your diet, exercise routine, and medication regimen to improve your overall health and manage any existing conditions.

Insights into Personalized Nutrition

Testing blood sugar levels can provide valuable insights into how your body responds to different foods, particularly those that are high in carbohydrates. By testing your blood sugar after consuming various meals, you can identify which foods cause spikes in your blood glucose levels and make more informed choices about your diet. This is especially useful for people following a keto diet, as it can help ensure their body remains in a state of ketosis.

Detecting Ingredient Effects

In addition to testing how your body responds to specific meals, blood sugar testing can also help identify the effects of individual ingredients. For example, you might suspect that a particular non-caloric sweetener is affecting your blood sugar levels. By testing your blood sugar before and after consuming a product containing that sweetener, you can determine its impact on your glucose levels.

Tracking Progress and Recovery

Testing blood sugar levels can also help you track your progress and recovery. For instance, if you have a "cheat meal" that contains a lot of carbohydrates, testing your blood sugar can show how long it takes for your body to recover and return to a state of ketosis. This information can help you make more informed decisions about whether these cheat meals are worth it and how often you can indulge without compromising your health goals.

Identifying Hidden Sugars

Hidden sugars in processed foods can be a concern for those on a keto diet, as they can unknowingly increase carbohydrate intake and disrupt ketosis. By regularly testing blood sugar levels and tracking carbohydrate intake, you can become more aware of hidden sugars in your diet and make necessary adjustments to stay within your desired carbohydrate range.

Managing Diabetes

For people with diabetes, testing blood sugar levels is crucial for managing the condition effectively. It helps them monitor their glucose levels, make necessary dietary and lifestyle changes, and adjust their medication or insulin dosage to maintain optimal blood sugar control. Regular testing can help prevent the dangerous complications of diabetes, such as diabetic ketoacidosis and hyperglycemic hyperosmolar state, which can be life-threatening.

In conclusion, testing blood sugar levels is important for maintaining optimal health, especially for those following a keto diet or managing diabetes. It provides valuable insights into how your body responds to different foods and activities, allowing you to make necessary adjustments to your diet, exercise, and medication regimen. By tracking blood sugar levels, you can ensure your body stays within a healthy range, reducing the risk of developing serious health conditions.

How to check for hidden sugars

Hidden sugars are added sugars disguised under less well-known names and in products where you wouldn't expect to find them. They can sneakily increase your carbohydrate intake and derail the ketosis process. Here are some ways to check for hidden sugars:

• Read Nutrition Labels: At the beginning of a keto diet, nutrition labels are your best friend. Always check the labels on packaged foods for their carbohydrate and sugar content. Remember that sugar can come in other forms and names, including sucrose, fructose, corn syrup, and dextrose.
• Watch Out for Low-Fat Products: Many low-fat products are viewed as healthy, but to maintain a delicious taste, manufacturers might add more sugar. Full-fat versions of foods are often more likely to be keto-friendly.
• Cut Back on Processed Foods: The more whole a food is, the less likely it will contain hidden sugar. The closer a food is to its natural state, the healthier it will generally be.
• Know the Names for Sugar: There are more than 60 names for added sugar. Some clues that an ingredient is an added sugar include: the presence of syrup (e.g., corn syrup, rice syrup), words ending in "ose" (e.g., fructose, sucrose), or "sugar" in the name (e.g., raw sugar, cane sugar). Other examples include fruit nectars, concentrates of juices, honey, agave, and molasses.

By being vigilant and checking nutrition labels, you can avoid hidden sugars and make more informed choices about the food you consume.

The benefits of cutting sugar

Cutting down on sugar can have a wide range of benefits for your health and overall well-being. Here are some of the key advantages of reducing your sugar intake:

Weight Management:

Sugar is often linked to weight gain. By cutting back on sugar, you will likely experience weight loss and improved weight management. This is because added sugars provide empty calories without offering any significant nutritional value.

Improved Blood Sugar Control:

Reducing sugar intake is crucial for managing conditions like diabetes. Lower sugar consumption helps in keeping blood glucose levels consistent and within a healthy range, reducing the risk of diabetes-related complications.

Lower Risk of Heart Disease:

Sugar is associated with an increased risk of heart disease. By cutting back on sugar, you can lower your risk of cardiovascular issues. This is partly due to improved cholesterol levels and reduced fat buildup linked to heart disease.

Enhanced Dental Health:

Sugar plays a significant role in tooth decay and cavities. Reducing sugar intake can improve dental health and lower the risk of dental issues. This is especially true for added sugars in drinks like soda, which can be particularly harmful to dental health.

Potential Lower Risk of Certain Types of Cancer:

While research is still ongoing, some studies suggest a correlation between high-sugar diets, inflammation, and certain types of cancer. Reducing sugar intake may help lower this potential risk.

Stable Energy Levels:

While sugar provides a quick energy boost, it often leads to a crash, resulting in fatigue and unstable energy levels. By cutting back on sugar and opting for complex carbohydrates and natural sugars, you can enjoy more stable and consistent energy levels throughout the day.

Improved Skin Health:

A diet high in sugar can negatively affect skin health and accelerate the aging process. By reducing sugar intake, you may notice improvements in your skin's appearance and a potential slowing of the aging process.

Reduced Inflammation:

Sugar is known to increase inflammation in the body, including soft tissue and joints. Reducing added sugar can help alleviate inflammation and the associated aches and pains.

Improved Mental Health:

High sugar intake has been linked to a greater likelihood of experiencing episodes of depression, anxiety, and other mental health issues. Cutting back on sugar can improve psychological health and reduce the risk of cognitive decline.

How to beat sugar cravings

Sugar cravings are powerful. Research has shown that sugar acts on the same reward pathways in the brain as addictive drugs like cocaine and heroin. In fact, sugar is eight times as addictive as cocaine. So, if you're trying to curb your sugar intake, you'll need to employ some strategies to beat those cravings.

Identify Hidden Sources of Sugar

Sugar is ubiquitous in the modern diet, even in seemingly nutritious foods. These "hidden sugars" can be hard to identify without reading labels. Items like pasta sauce, salad dressings, bread, rice, and noodles all contain carbohydrates (dietary sugars). Learning how to check foods for hidden sugar will help you avoid them or find alternatives. Always check the labels on packaged foods for the carbohydrate and sugar content. Remember that sugar can come in other forms and names, including sucrose, fructose, corn syrup, and dextrose.

Choose Low-Carb Sweeteners

There are several keto-friendly natural sweeteners on the market, such as stevia, erythritol, and monk fruit. These can be good for baking and sweetening up your morning coffee. Just be sure to check the ingredient list, as even these treats can contain carbohydrates and be fairly processed.

Eat Whole Foods

The more whole a food is, the less likely it will contain hidden sugar. Berries, for example, are relatively low in carbohydrates but still taste sweet. Enjoy foods as close to their natural state as possible.

Avoid Simple Carbohydrates

Simple carbohydrates such as white flour, white pasta, bread, and white potatoes release high amounts of sugar when digested, leading to a quick spike in blood glucose and energy. However, because these foods lack fiber, the sugar release is not sustained, and you'll be left craving more.

Eat Protein and Fat with Every Meal

Protein and fat slow down digestion, making you feel full longer and curbing sugar cravings. Snacking on nuts or trail mix when a sugar craving hits can be very effective. If you must have something sweet, stick with fresh or frozen fruit, as these have less added sugar.

Manage Your Stress

Stress is a significant trigger for sugar cravings. Cortisol, the stress hormone, can lead to increased hunger and sugar cravings. Finding ways to manage your stress, such as through exercise or mindfulness practices, can help reduce sugar cravings.

Practice Healthy Morning Habits

Starting your day with healthy habits, such as eating a wholesome breakfast and getting some exercise, can help set you up for success and make it easier to avoid unwanted sugar calories later in the day.

Frequently asked questions