Managing Low Blood Sugar On A Keto Diet

The ketogenic diet is a popular weight-loss plan that involves eating very low levels of carbohydrates so that your body enters a fat-burning state called ketosis. While the keto diet can be effective for weight loss, it can also be hard to maintain due to its restrictive nature. One of the risks of the keto diet is that it can lead to hypoglycaemia, or low blood sugar, which can be dangerous. This can happen if you eat too many carbohydrates in one sitting, or if you don't eat enough carbohydrates overall. If you experience hypoglycaemia, it's important to eat a small amount of carbohydrates and monitor your blood sugar levels.

Eat small amounts of carbohydrates, such as fruit

If you experience low blood sugar, or hypoglycaemia, on a keto diet, it is recommended to eat small amounts of carbohydrates, such as fruit. Hypoglycaemia refers to a condition where your blood sugar drops below normal levels, usually below 3.9 mmol/L (70 mg/dL). This can happen on a keto diet due to the restricted carbohydrate intake.

Eating a small amount of carbohydrates, such as fruit, is often enough to resolve hypoglycaemic symptoms. Fruits contain natural sugars, such as fructose and glucose, which can help raise your blood sugar levels. Aim for 10-15 grams of carbohydrates, and check your blood sugar levels after 15 minutes. If your levels haven't returned to normal, consume another 10-15 grams of carbohydrates and re-test after another 15 minutes. Repeat this process until your blood sugar levels are back to the desired range.

Some good fruit choices to raise your blood sugar include:

• Apples
• Bananas
• Oranges
• Berries
• Melons

Remember to monitor your symptoms while treating low blood sugar. If your symptoms don't improve or go away, seek immediate medical attention. Additionally, if your blood sugar levels do not rise after consuming carbohydrates, this could indicate a more serious issue, and you should seek medical help.

It's important to note that while fruit can help raise your blood sugar levels, it's best to choose fruits that are not highly processed or loaded with added sugars. Whole fruits provide not only carbohydrates but also essential vitamins, minerals, and fibre, which can help slow the absorption of sugar and prevent further blood sugar spikes.

If symptoms don't subside, seek medical attention

If your blood sugar levels remain low and you continue to experience symptoms of hypoglycaemia, this could be a sign of something more serious. If this is the case, it is important to seek immediate medical attention. Call an ambulance or have someone drive you to the hospital as soon as possible.

While hypoglycaemia can often be resolved by consuming small amounts of carbohydrates, if your blood sugar levels do not rise after eating or drinking something sugary, this could indicate a more serious problem. It is important to act quickly in this situation to prevent any potential health complications.

If you are experiencing hypoglycaemia, try to consume 10-15 grams of carbohydrates in the form of fruit or a sugary snack. Continuously monitor your blood sugar levels and check for any changes in your symptoms. If, after 15 minutes, your blood sugar levels have not increased and you are still experiencing symptoms, consume another 10-15 grams of carbohydrates and test your levels again. Repeat this process until your blood sugar returns to a normal level.

If your symptoms do not improve and your blood sugar levels remain low, it is important to seek medical attention. This could indicate a more serious condition that requires professional treatment. Do not ignore these warning signs, as it is crucial to address any potential health issues as soon as possible.

Remember, it is always better to be safe than sorry when it comes to your health. If you are concerned about your blood sugar levels or are experiencing any unusual symptoms, don't hesitate to seek medical advice or assistance.

Avoid high-carb foods to prevent falling out of ketosis

The keto diet is a low-carb, high-fat diet that aims to burn fat instead of carbohydrates for energy. To stay in ketosis, the body needs to receive less than 50 grams of carbohydrates per day. This forces the body to run out of its preferred fuel source, glucose, and start breaking down protein and fat for energy.

However, if you consume high-carb foods, you give your body its original fuel source back: carbohydrates. This will result in your body falling out of ketosis and switching back to burning carbs, which it does more easily.

To prevent this from happening, it is important to avoid high-carb foods. This includes starchy foods like pasta, white rice, bread, and potatoes. These foods are quickly broken down into glucose, spiking your blood sugar levels. When this happens, the pancreas releases insulin, which can drive your blood sugar levels down too far, leading to hypoglycemia.

In addition to starchy foods, it is also important to avoid sugary foods and drinks. This includes chocolate, candy, desserts, and sugary drinks like juice and soda. These foods and drinks are quickly absorbed by the body and can cause a rapid increase in blood sugar levels.

By avoiding high-carb foods, you can help keep your body in ketosis and prevent the negative side effects of falling out of this state, such as fatigue, upset stomach, headache, and dizziness.

Consume more nutritious foods with fibre, protein and healthy fats

Consuming nutritious foods with fibre, protein, and healthy fats is an effective way to manage blood sugar levels, especially for those on a keto diet. Here are some tips to help you incorporate these essential nutrients into your diet:

Fibre:

• Include a variety of high-fibre foods in your diet, such as flax seeds, chia seeds, avocados, almonds, and blackberries. These foods are not only rich in fibre but also provide essential vitamins, minerals, and healthy fats.
• Opt for whole foods that are closer to their natural state. For example, choose an apple instead of apple juice, or whole nuts instead of nut butters or nut milks, as these often have added sugars.
• Increase your intake of non-starchy vegetables like cauliflower, broccoli, asparagus, eggplant, and cabbage. These are low in calories and carbs while being rich in fibre, vitamins, and minerals.
• Wheat bran, which is the outer coating of the wheat kernel, is another excellent source of insoluble fibre. You can add it to baked goods, smoothies, yogurt, or soups to increase your fibre intake.

Protein:

• Animal proteins such as fish, shellfish, meat, and poultry are staple foods on the keto diet. They are low in carbs and provide high-quality protein, which helps preserve muscle mass.
• Eggs are an extremely healthy and versatile source of protein. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. Make sure to eat the whole egg, as the yolk contains most of the egg's nutrients.
• Dairy products like plain Greek yogurt, cottage cheese, and cheese are also good sources of protein. They are low in carbs and can help promote feelings of fullness.
• Nuts and seeds are plant-based sources of protein and healthy fats. They are also high in fibre and can help you feel full longer, naturally reducing your calorie intake.

Healthy Fats:

• Avocados, olive oil, nuts, and seeds are excellent sources of healthy fats, fibre, and plant-based protein. They can be easily incorporated into your diet through salads, snacks, or healthy fats like nut butter.
• Fatty fish like salmon, tuna, sardines, and mackerel are rich in omega-3 fats and high-quality protein. They have been linked to improved brain health and reduced risk of disease.
• Full-fat Greek yogurt, although containing some carbs, is a healthy addition to a ketogenic diet. It provides beneficial bacteria, healthy fats, and protein.
• Olives and cold-pressed olive oil offer heart-healthy fats and various plant compounds that reduce inflammation and the risk of chronic conditions.
• Coconuts and unrefined coconut oil are popular on the keto diet as they provide a natural source of medium-chain triglycerides (MCTs), which are easily absorbed and used by the body.

Exercise is great for lowering blood sugar levels

Exercise is a great way to lower blood sugar levels, especially for those on a keto diet. When you exercise, your muscles use more glucose, the sugar in your bloodstream. This leads to lower blood sugar levels over time. Additionally, exercise makes the insulin in your body work better, as it increases insulin sensitivity, allowing your muscle cells to better utilize any available insulin to take up glucose during and after activity.

You don't have to run a marathon to get results. Walking, swimming, and even playing with your grandchildren are all excellent ways to incorporate exercise into your routine. Combining cardio exercises, such as walking or swimming, with stretching or balance exercises, gives you a more effective workout. Any form of movement will help to lower your blood sugar.

It is important to start slowly and listen to your body. Begin with a 10-minute walk three times a week and gradually increase the duration and intensity of your workouts. For most people, a healthy goal is 30 minutes of moderate exercise, such as walking, most days of the week.

Before starting an exercise routine, it is advisable to consult your doctor to determine the best type and intensity of exercise for you. Additionally, checking your blood sugar levels before and after exercising can help you understand how your body responds to different activities and prevent your blood sugar levels from getting too high or too low.

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