Blood Sugar And Keto: What's The Connection?

Blood glucose, also known as blood sugar, is a primary marker for determining diabetes risk. The ketogenic diet is high in fat and low in carbs, and can potentially change the way the body stores and uses energy, easing diabetes symptoms. With the keto diet, the body converts fat, instead of sugar, into energy. The diet was created in the 1920s as a treatment for epilepsy, but the effects of this eating pattern are also being studied for type 2 diabetes.

The ketogenic diet may improve blood glucose levels while also reducing the need for insulin. The diet does come with risks, however, and it is important to discuss it with a doctor before making any drastic dietary changes.

Ketogenic diets can help manage blood sugar levels

Blood glucose, or blood sugar, is the amount of sugar circulating in your blood. When you eat food, your blood sugar rises and falls. The higher your blood sugar spikes, the higher your risk of diabetes and heart disease.

The ketogenic diet is high in fat and low in carbs. This means your body converts fat, instead of sugar, into energy. The diet restricts carbohydrates, forcing the body to break down fats for energy. This process is called ketosis and produces a fuel source called ketones.

A 2022 trial compared the ketogenic diet to the Mediterranean diet, a low-carb, moderately high-fat diet that emphasises vegetables, legumes, fruits, whole grains, olive oil and fish. Both diets were found to be similarly effective in controlling blood glucose. However, the ketogenic diet was more difficult to follow and lacked certain nutrients.

Who should be cautious of keto?

The ketogenic diet may not be suitable for everyone. It can be hard to follow in the long term because it is highly restrictive. Experts do not recommend following this diet for longer than 12 months.

There is also a risk of developing kidney stones and an increased risk of nutrient deficiencies due to the restriction or exclusion of certain food groups. Other possible complications include an elevated risk of fatty liver disease and more frequent hypoglycaemic episodes.

Speak with a doctor before making drastic dietary changes. They can help determine if the keto diet is a good option for you.

Ketogenic diets can reduce the need for insulin

The ketogenic diet can be an effective way to reduce insulin resistance and increase insulin levels in the body. Insulin is a hormone produced by beta cells in the pancreas, and it plays a crucial role in regulating the metabolism of fats and carbohydrates. When an individual consumes a meal, blood glucose levels rise, prompting the pancreas to release insulin into the bloodstream. Insulin then facilitates the absorption of glucose by fat, liver, and muscle cells, resulting in lower blood glucose levels.

Insulin resistance occurs when cells throughout the body become unresponsive to insulin. This leads to elevated blood glucose levels, which can progress to prediabetes, type 2 diabetes, and other chronic health disorders such as metabolic syndrome. Insulin resistance is a common condition, affecting an estimated 24% of US adults aged 20 and older.

The ketogenic diet has been found to improve insulin sensitivity and reduce insulin resistance in multiple studies. In a 2005 study, obese individuals with type 2 diabetes who followed a ketogenic diet for two weeks experienced a 30.4% decrease in energy intake and a 75% improvement in insulin sensitivity. Another study from 2006 showed that a very low-carbohydrate diet lowered fasting insulin by 33% compared to a 19% reduction with a high-unsaturated fat diet.

The positive impact of the ketogenic diet on insulin resistance has been observed in various populations, including overweight and obese adults, children, and athletes. In a 2010 study, obese and overweight individuals following a low-calorie ketogenic diet experienced greater improvements in fasting insulin levels compared to those on a low-fat diet. Similarly, a 2012 study found that obese children on a ketogenic diet achieved more pronounced reductions in fasting insulin levels compared to those on a hypocaloric diet.

The ketogenic diet's effectiveness in reducing insulin resistance can be attributed to several factors. Firstly, the diet often results in a calorie deficit, which increases insulin sensitivity by reducing the energy load on cells. Secondly, the ketogenic diet promotes fat loss, particularly visceral fat, which is associated with insulin resistance. Lastly, carbohydrate restriction in the ketogenic diet lowers the glycemic load, reducing insulin needs and potentially increasing insulin sensitivity.

In summary, the ketogenic diet can be a powerful tool for reducing insulin resistance and improving insulin levels. This effect is likely due to a combination of calorie restriction, fat loss, carbohydrate restriction, and the production of ketones, which have signalling properties that may improve metabolic health.

Ketogenic diets can help with weight loss

The ketogenic or "keto" diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In recent years, it has gained popularity as a potential weight-loss strategy due to its restriction of carbohydrates. The premise of the ketogenic diet for weight loss is that by depriving the body of glucose, its main source of energy, an alternative fuel called ketones is produced from stored fat.

When ketone bodies accumulate in the blood, this is called ketosis. During ketosis, the body and brain become very efficient at burning fat and ketones for fuel instead of carbohydrates. The ketogenic diet also lowers insulin levels, which can be beneficial for improving insulin sensitivity and blood sugar management. This can be particularly effective for people with type 2 diabetes or prediabetes.

Some studies have suggested that a ketogenic diet may be more effective than a low-fat diet for weight loss, even when total calorie intake is matched. In one study, people on a ketogenic diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Triglyceride and HDL ("good") cholesterol levels also improved. Another study found that the low-carb group lost three times more weight than the low-fat group over three months.

However, it is important to note that many of the studies mentioned above had small sample sizes and only evaluated the short-term effects of the diet. Additional research is needed to determine how the diet may impact weight loss in the long run and whether weight is regained once a normal diet is resumed.

How to Follow a Ketogenic Diet

If you want to try a ketogenic diet, follow these basic rules:

• Eliminate carbs: Check food labels and aim for 20 to 50 grams of carbs or fewer per day.
• Stock up on staples: Buy meat, cheese, whole eggs, nuts, oils, avocados, oily fish, and cream as these are now staples in your diet.
• Eat your veggies: Fat sources are high in calories, so base each meal on low-carb veggies to help keep you feeling full.
• Experiment: A ketogenic diet can still be interesting and tasty. You can even make ketogenic pasta, bread, muffins, brownies, and more.
• Build a plan: It can be hard to find low-carb meals on the go, so it's important to have a plan and go-to snacks or meals.
• Find what you love: Experiment until you find the ultimate keto diet for you.

No single diet is suitable for everyone, and a ketogenic diet may not be the best option for everyone. For example, it may not be suitable for people with certain conditions, such as disorders of fat metabolism, carnitine deficiency, or pyruvate kinase deficiency.

Additionally, there may be some negative effects when first starting the diet, such as flu-like symptoms, known as "keto flu." Researchers have not yet done enough long-term investigation to determine the precise long-term effects, but there may be a risk of kidney or liver problems.

Therefore, it is important to speak to a doctor before starting a ketogenic diet to ensure that it is safe and suitable for you.

Ketogenic diets can be hard to maintain due to their restrictiveness

Ketogenic Diets: Not Easy to Maintain

The ketogenic diet is a low-carb, high-fat diet that has been around since the 1920s. While it has been proven to reduce seizures in pediatric patients with epilepsy, it is now more commonly used as a weight-loss tool. The keto diet involves burning fat instead of carbohydrates for energy, which is called ketosis.

Restrictive Food Choices

The keto diet is restrictive in that it requires a drastic reduction in carbohydrate intake, limiting the body's supply of glucose (sugar) which is the main source of energy for cells. Carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits are off the menu. This means saying goodbye to starchy vegetables like potatoes and sweet potatoes, as well as root vegetables like carrots and parsnips.

High-Fat Requirements

The keto diet is not just about cutting out carbs; it also requires a high intake of fats, which should make up about 75% of calories. While some healthy unsaturated fats are allowed, such as nuts, seeds, avocados, tofu, and olive oil, the diet encourages the consumption of saturated fats from oils, lard, butter, and cocoa butter. This high intake of saturated fats is linked to an increased risk of heart disease.

Micronutrient Deficiencies

Because the keto diet restricts so many food groups, it can lead to micronutrient deficiencies, including vitamins, minerals, and fibers that are usually obtained from fresh fruits, legumes, vegetables, and whole grains. These deficiencies can cause ""keto flu" symptoms such as feeling foggy and tired, as well as constipation.

Psychological Impact

The keto diet requires strict monitoring of food intake, which can lead to psychological distress and shame if the diet is not adhered to. This restrictive nature can also lead to binge eating and a cycle of guilt and restriction.

Not a Long-Term Solution

The keto diet is not designed to be a long-term solution and is best used as a short-term dietary change to jump-start weight reduction. Cardiologist Kameswari Maganti states that the keto diet "lends itself to yo-yo dieting, which increases mortality."

Not Suitable for Everyone

The keto diet may not be suitable for everyone, especially those with kidney disease or liver conditions. It can also be challenging for those with active lifestyles as it may lead to decreased exercise performance.

In conclusion, while the ketogenic diet may offer some health benefits, it is hard to maintain due to its restrictiveness. It requires a significant shift in eating habits, strict monitoring of food intake, and can lead to various negative side effects. It is important to consult a doctor and a registered dietitian before attempting this diet.

Ketogenic diets can be beneficial for people with type 2 diabetes

The ketogenic diet is a very low-carb, high-fat diet that can be beneficial for people with type 2 diabetes. By limiting carbohydrate intake, the ketogenic diet can help manage blood sugar levels and reduce weight, which are common goals in diabetes control. Here are some key points on how the ketogenic diet can benefit people with type 2 diabetes:

Lowering Blood Glucose Levels

The ketogenic diet helps keep blood glucose levels at a low but healthy level. This is especially beneficial for people with type 2 diabetes as it can improve their diabetes management and reduce the need for insulin. The diet's low-carbohydrate content minimizes large fluctuations in blood sugar, positively impacting clinical markers of blood sugar control.

Weight Reduction

The ketogenic diet encourages the body to break down fat and use it as an energy source, leading to weight loss. This is particularly advantageous for individuals with prediabetes or at risk of developing type 2 diabetes. The diet's high-fat content can lead to increased feelings of fullness, making it easier to maintain a calorie deficit and promote weight loss.

Reduced Dependence on Medication

By effectively managing blood sugar levels and promoting weight loss, the ketogenic diet may reduce the need for anti-diabetic medication and insulin injections in people with type 2 diabetes. This can lead to a more natural approach to managing the condition and reduce the potential side effects of medications.

Improved Insulin Sensitivity

The ketogenic diet can improve insulin sensitivity, which is crucial for individuals with type 2 diabetes. By reducing the intake of carbohydrates, the body becomes more efficient at utilizing insulin, thereby improving overall blood sugar control.

Lower Blood Pressure and Improved Cardiovascular Health

The ketogenic diet has been associated with lower blood pressure and improved cardiovascular health. This is particularly beneficial for people with type 2 diabetes, as they are at an increased risk of cardiovascular disease. The diet's focus on healthy fats and reduced carbohydrate intake can contribute to these positive effects.

Other Potential Benefits

The ketogenic diet has also been linked to improvements in high-density lipoprotein (HDL) cholesterol levels, a decrease in triglycerides, and enhanced mental performance. Additionally, there is interest in using therapeutic ketosis for other long-term conditions such as cancer, epilepsy, Alzheimer's disease, and dementia.

However, it is important to note that the ketogenic diet may not be suitable for everyone, and individual needs should be considered. Consulting with a healthcare professional before starting the ketogenic diet is essential to ensure it is a safe and appropriate option for managing type 2 diabetes.

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