Understanding Blood Sugar Numbers For Keto Adaptation

Blood glucose, or blood sugar, is a primary marker for determining diabetes risk. The higher your blood sugar, the higher your risk factors. But blood sugar is not just a marker for diabetes; as blood-glucose levels rise, so does the risk for many other life-threatening conditions, most notably heart disease. The ketogenic diet is by definition a low-carb diet, and when you don't eat carbs, your blood sugar doesn't fluctuate as much throughout the day. This is why understanding your blood sugar number is important to keto-adapting.

Understand the basics of blood glucose and how it ends up in your blood

Glucose, or blood sugar, is a type of sugar that comes from the foods we eat, particularly those rich in carbohydrates. It is the brain's primary source of energy and a significant source of energy for all body cells.

The process of glucose entering the bloodstream starts with food being broken down in the stomach by acids and enzymes, which release glucose. It then passes into the intestines, where it is absorbed and passes into the bloodstream. This process is facilitated by sodium-dependent hexose transporters, which shuttle glucose across the cells that line the intestinal tract. Once through the intestinal lining, glucose dissolves in the blood and is transported around the body.

The pancreas plays a crucial role in regulating blood glucose levels. When blood glucose rises after eating, special cells in the pancreas called beta cells release insulin into the bloodstream. Insulin acts as a key, allowing glucose to enter muscle, fat, and liver cells. The liver and muscles store excess glucose in the form of glycogen, which can be converted back into glucose when blood glucose levels drop.

Maintaining healthy blood glucose levels is essential to prevent health complications. High blood glucose, or hyperglycemia, can damage organs such as the kidneys and eyes. On the other hand, low blood glucose, or hypoglycemia, can lead to symptoms such as nervousness, anxiety, and irritability, and can also be dangerous if left untreated.

Learn about the diseases linked to unhealthy blood glucose levels

Unhealthy blood glucose levels, or blood sugar levels, can lead to a multitude of diseases and health complications.

Diabetes

Firstly, high blood sugar levels can lead to diabetes. When the body is unable to produce insulin (type 1 diabetes) or doesn't respond to insulin normally (type 2 diabetes), blood sugar levels can remain too high for too long. This can, over time, lead to diabetes.

Heart Disease

High blood sugar levels can also cause heart disease. As blood sugar levels rise, so does the risk of heart disease. This is due to the damage caused to nerves and blood vessels by high blood sugar levels.

Kidney Disease

Kidney disease is another complication of high blood sugar levels. This can lead to kidney failure, which requires dialysis treatment.

Nerve Damage

Nerve damage, or neuropathy, is another potential issue caused by high blood sugar levels. This can cause tingling, pain, and a loss of sensation in the feet, legs, and hands.

Vision Loss

Vision loss or blindness can also occur as a result of high blood sugar levels. This is due to damage to the blood vessels of the retina, known as diabetic retinopathy.

Immune System Weakness

High blood sugar levels can also weaken the immune system, leading to a greater chance of infections.

Other Health Problems

Other potential health complications of high blood sugar levels include erectile dysfunction, poor blood flow to the legs and feet, and slow wound healing.

Hypoglycaemia

On the other hand, low blood sugar levels, or hypoglycaemia, can also be dangerous. This can lead to trembling, palpitations, dizziness, seizures, and, in severe cases, loss of consciousness.

Therefore, maintaining healthy blood glucose levels is crucial to preventing these diseases and health complications.

Know how to measure your blood glucose levels

Knowing how to measure your blood glucose levels is an important part of managing your health, especially if you are on a keto diet or have diabetes. Here are the steps to follow:

Step 1: Understand the Basics

Blood glucose, also called blood sugar, refers to the amount of sugar (specifically glucose) circulating in your blood. Your blood sugar levels will fluctuate throughout the day, especially after eating. High-carb meals will cause a more significant spike in blood glucose levels compared to low-carb, high-fat meals.

Step 2: Choose a Testing Method

You can choose to test your blood glucose levels through a simple home blood test or a continuous glucose monitor (CGM).

Home Blood Test:

• Fasting Blood Glucose: Measure your blood glucose levels after an overnight fast of around 12 hours.
• Postprandial Blood Glucose: Measure your blood glucose levels 1 to 1.5 hours after a meal. This is when your blood glucose levels will peak.

Continuous Glucose Monitor (CGM):

A CGM device monitors your blood glucose levels continuously, providing real-time feedback on how your diet and daily habits are impacting your glucose levels.

Step 3: Gather the Necessary Equipment

To perform a home blood test, you will need a glucose meter (also called a glucometer), test strips, a lancet or lancing device, and a sharps container for safe disposal.

Step 4: Prepare for the Test

Wash your hands with soap and warm water. Choose the site for the blood sample, usually the side of a finger, but the arm or thigh may also be used. Clean the selected area with an alcohol swab and allow it to dry.

Step 5: Perform the Test

• Insert the test strip into the glucose meter, following the instructions provided with your specific device.
• Use the lancet or lancing device to prick your finger and draw a drop of blood.
• Apply the blood to the test strip by either placing the strip over the blood drop or allowing the strip to suck up the blood directly from the puncture site.
• Once the test strip is filled with blood, the glucose meter will display your blood glucose reading.

Step 6: After the Test

• Use a tissue or gauze to apply pressure to the punctured site until the bleeding stops.
• Dispose of all used equipment, including the lancet, test strip, and any other sharp objects, in a sharps container according to safety guidelines.
• Record your blood glucose reading. It is important to track your readings over time to identify patterns and trends.

Additional Considerations:

• Frequency of Testing: If you are monitoring your blood glucose levels to manage diabetes, it is recommended to test several times a day to keep a close eye on your levels.
• Calibration: Calibrate your glucose meter regularly, following the manufacturer's instructions. This ensures accurate readings.
• Alternative Testing Methods: In addition to traditional finger-prick testing, flash glucose monitors are also available. These devices use a sensor worn on the skin to measure the amount of sugar in the fluid surrounding your cells (interstitial fluid). However, they may not be as accurate as traditional blood tests and require occasional finger-prick testing for calibration.

By understanding how to measure your blood glucose levels, you can gain valuable insights into your body's response to different foods, identify trigger foods, and make informed dietary choices to support your health goals.

Discover ways to keep your blood sugar at healthy levels

Exercise

Regular exercise and physical activity can help you manage your weight and increase insulin sensitivity. This means that your cells can use glucose from your bloodstream more effectively. Exercise also helps your muscles use blood sugar for energy and muscle contraction. Weightlifting, walking briskly, running, bicycling, dancing, hiking, and swimming are all good forms of exercise.

Manage your carbs

Your body breaks down carbs into sugars, mainly glucose. Insulin then helps your body use and store it for energy. When you eat too many carbs or have insulin function problems, blood glucose levels can rise. The American Diabetes Association recommends that people with diabetes manage their carb intake by counting carbs and being aware of how many they need for daily activities. Carb counting can help you plan your meals appropriately and improve blood sugar management.

Drink plenty of water

Drinking water helps your kidneys flush out excess blood sugar through your urine. A 2021 review of observational studies found that people who drank more water had a lower risk of developing high blood sugar levels.

Eat moderate portions

Managing how much you eat can help you regulate your calorie intake and maintain a moderate weight. Controlling your weight promotes healthy blood sugar levels and reduces the risk of developing type 2 diabetes.

Manage your stress

When stressed, your body secretes the hormones glucagon and cortisol, which cause blood sugar levels to rise. Stress management strategies may include exercising, meditation, mindfulness-based stress reduction, and your favourite hobbies.

Eat foods rich in chromium and magnesium

High blood sugar levels and diabetes have been linked to micronutrient deficiencies, including chromium and magnesium, which regulate blood sugar. Chromium-rich foods include meats, fruit, vegetables, and nuts. Magnesium-rich foods include squash, pumpkin seeds, tuna, whole grains, dark chocolate, bananas, and beans.

Explore the benefits of the ketogenic diet for blood glucose control

The ketogenic diet has been found to be beneficial for people with type 2 diabetes. It is a high-fat, moderate-protein, and very low-carbohydrate diet that may help manage blood sugar. The diet's lower intake of carbohydrates helps minimise large fluctuations in blood sugar, positively impacting several clinical markers of blood sugar control.

The ketogenic diet forces the body to break down fats for energy, a process known as ketosis. This produces a fuel source called ketones. By limiting carbohydrates, the diet helps to lower the body's demand for insulin, which is beneficial for people with type 1 and type 2 diabetes.

A 2008 study found that participants who followed the ketogenic diet saw greater improvements in glycemic control and medication reduction compared to those on a low-glycemic diet. A 2013 review reported that the ketogenic diet can lead to more significant improvements in blood sugar control, weight loss, and discontinued insulin requirements than other diets.

Another study compared the ketogenic diet to a Mediterranean diet in people with type 2 diabetes. It found that both diets improved HbA1c values, a clinical measure of blood sugar control, but there was no significant difference between the two diets.

The ketogenic diet can be challenging to maintain in the long term due to its restrictive nature. There may also be a risk of nutrient deficiencies, an elevated risk of fatty liver disease, and more frequent hypoglycemic episodes. Additionally, there is a lack of long-term studies on the safety and effectiveness of the ketogenic diet, and healthcare professionals recommend consulting a doctor before making significant dietary changes.

Who should not follow a ketogenic diet?

The ketogenic diet may not be suitable for pregnant or lactating women, individuals with a history of eating disorders, those taking certain medications, and people with disorders of fat metabolism.

The ketogenic diet may be a beneficial option for blood glucose control in people with type 2 diabetes. However, it is important to consult a healthcare professional before starting any new diet, especially for those with diabetes, to ensure it is safe and appropriate for the individual's needs.

Frequently asked questions