Managing Diabetes: Carb Counting On A Keto Diet

The ketogenic diet is a high-fat, low-carb eating plan that can be beneficial for people with type 1 and type 2 diabetes. The keto diet typically restricts carbohydrates to 10% or less of daily calories, which equates to 50 grams or less per day for a standard 2,000-calorie diet. This drastic reduction in carbs induces a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. While keto can help manage blood sugar and insulin levels in diabetics, it also carries risks such as nutritional deficiencies and hypoglycemic episodes. Thus, anyone with diabetes considering the keto diet should consult their doctor and monitor their blood sugar and ketone levels closely.

The keto diet can help with weight loss and weight maintenance

The keto diet is a high-fat, low-carb eating plan. Typically, 55% to 70% of your daily calories come from fat, 25% to 35% from protein, and 5% to 10% from carbohydrates. This is a significant shift from the standard diet, where carbohydrates make up roughly half of our daily calories.

• Reducing hunger hormones: Keto has been shown to reduce hunger hormones like ghrelin and neuropeptide Y, leading to less hunger, less overeating, and less weight gain.
• Blood sugar control: Diets high in simple carbs like sugars, refined flours, grains, high-sugar fruits, and dairy have been shown to worsen hyperglycemia in diabetics. By keeping carbs low, the keto diet removes the dietary driver of diabetic hyperglycemia.
• Improving insulin function: The keto diet addresses the root cause of high blood sugar and inflammation that leads to insulin resistance. Eliminating carbs can help normalize blood sugar, and normal insulin function can slowly be restored as the body heals.

Several studies have demonstrated the keto diet's effectiveness in weight loss and weight maintenance. In one study, type 2 diabetics lost an average of 30.4 pounds after one year of supervised keto dieting. Another study showed that the keto diet was better than a standard low-calorie diet for improving blood glucose, weight, and cholesterol.

While the keto diet can be an effective tool for weight loss and weight maintenance, it is not without its risks and considerations. It is important to consult with a healthcare professional before starting any new diet, especially if you have a medical condition such as diabetes. Additionally, the keto diet may lead to important nutritional deficits and potentially risky low blood sugar episodes. It is also important to note that the keto diet is more restrictive and may be more difficult to maintain in the long term compared to other healthy eating patterns like the Mediterranean diet.

It can improve blood sugar control

The keto diet can improve blood sugar control in several ways. Firstly, it reduces the dietary intake of carbohydrates, which are broken down into sugars and can cause blood sugar spikes. By limiting carbs, the keto diet removes the primary driver of diabetic hyperglycemia.

Secondly, the keto diet can lead to weight loss, which can improve insulin resistance. This is because the keto diet is high in fat and moderate in protein, which can reduce hunger and lead to less overeating and weight gain.

Thirdly, the keto diet addresses the root cause of type 2 diabetes: high blood sugar and inflammation that leads to insulin resistance. By eliminating carbs, blood sugar can be normalized, and normal insulin function can be restored as the body heals.

Several studies have shown the benefits of the keto diet in improving blood sugar control. One study of 363 people, including 102 with type 2 diabetes, found that a ketogenic diet was better than a standard low-calorie diet for improving blood glucose, weight, and cholesterol. Another study of 84 adults with type 2 diabetes and obesity showed similar results, with the keto diet being more effective for weight loss and glucose control.

It is important to note that the keto diet is not a cure-all and may not be suitable for everyone. It is crucial to consult with a healthcare professional before starting any new diet, especially for those with diabetes. Additionally, the keto diet can be restrictive and may be difficult to maintain in the long term.

It can reduce the need for insulin injections

The ketogenic diet (keto) is a low-carb, high-fat diet that can help people with type 1 and type 2 diabetes, as well as prediabetes. The keto diet can reduce the need for insulin injections by improving glycemic control and insulin resistance.

Keto typically involves getting 55% to 70% of daily calories from fat, 25% to 35% from protein, and 5% to 10% from carbohydrates. This diet can be restrictive, especially if someone is used to eating more carbs.

Keto can improve blood glucose levels and reduce the need for insulin. However, it's important to consult a doctor before starting keto, as it does come with risks. For example, keto may pose several risks to diabetes patients, including diabetic ketoacidosis, a potentially fatal condition.

Keto can also cause short-term side effects like the "keto flu," which includes fatigue, constipation, difficulty sleeping, dizziness, headaches, and nausea.

Overall, keto may be a viable option for people with diabetes to reduce their need for insulin injections, but it's important to approach it with caution and medical supervision.

It can improve cognitive function

The ketogenic diet has been shown to improve cognitive function in people with diabetes. The diet, which is high in fat and low in carbohydrates, can change the way the body stores and uses energy, easing diabetes symptoms.

The ketogenic diet has been found to improve cognitive function in older adults, with some studies showing improvements in memory and verbal paired-associate learning tasks. The diet has also been found to improve cognitive functions in people with mild cognitive impairment and Alzheimer's disease.

The diet works by having the body use fat for energy instead of carbohydrates or glucose. The brain uses ketone bodies, which are produced when the body breaks down fatty acids, as an alternative source of energy when there is a scarcity of glucose.

The ketogenic diet has been found to be more effective in improving cognitive function in people with mild cognitive impairment, as opposed to those with more advanced stages of cognitive decline. This could be due to the ability of participants to adhere to the diet or other factors such as the extent of neuronal damage.

The diet has also been found to increase GABAergic signaling, which plays a role in anxiety regulation, and may be beneficial for improving cognitive flexibility.

It can help lower cholesterol levels

How a Keto Diet Can Help Lower Cholesterol Levels

The keto diet is a high-fat, low-carb, and moderate-protein diet. It was originally developed in the 1920s to treat severe pediatric epilepsy, but it has since been found to have other health benefits, including helping people with diabetes lose weight and improve their blood sugar control.

The keto diet can also have a positive impact on cholesterol levels, which is important for people with diabetes who are at a higher risk of heart disease.

The Impact of Keto on Cholesterol

When reviewing the data on keto's impact on lipids, Daniel Soffer, MD, an internist and lipidologist at Penn Medicine, notes that the impact is modest. Research shows that keto typically produces modest reductions in triglycerides, modest changes in heart-protective high-density lipoprotein (HDL or "good" cholesterol), and minimal changes in low-density lipoprotein (LDL or "bad" cholesterol).

However, the quality of the keto diet is essential. Some studies have shown that a keto diet high in healthy unsaturated fats and limited in unhealthy saturated fats can lead to a reduction in total cholesterol, an increase in HDL, a decrease in triglycerides, and reductions in LDL.

The Role of Triglycerides

Triglycerides are another type of lipid in the blood that the body uses for energy. High triglyceride and LDL levels can lead to fatty deposits in the arteries, increasing the risk of heart disease and stroke. Normal triglyceride levels are less than 150 milligrams per deciliter (mg/dL).

If you have normal triglyceride levels, keto is likely safe, and the impact on your cholesterol levels will be minimal or non-existent. On the other hand, if you have insulin resistance, type 2 diabetes, and/or abdominal obesity, and your triglyceride levels are elevated, keto may help decrease insulin resistance and improve triglyceride levels.

The Importance of Unsaturated Fats

The type of fats consumed while on the keto diet is crucial. Unsaturated fats, found in foods like nuts, seeds, avocados, and plant oils, are preferable to saturated fats, which have been linked to poor heart health.

Consuming mostly unsaturated fats on a keto diet may improve cholesterol levels, especially LDL levels. Additionally, maximizing the small number of carbohydrates allowed on keto can benefit cholesterol levels and gut health. Non-starchy fruits and vegetables like avocados, tomatoes, asparagus, broccoli, and spinach are good choices.

Long-Term Sustainability

While the keto diet has been shown to have benefits for people with diabetes, it is highly restrictive, and most people do not stay on it long-term. Therefore, it is important to have a clear plan for transitioning off the keto diet to retain any positive health benefits.

Additionally, close communication with a healthcare professional and regular testing are crucial when starting the keto diet to ensure a safe and healthy path forward.

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