Blood Sugar Control On Keto: What's The Ideal Range?

Blood glucose, or blood sugar, is the amount of sugar circulating in your blood. Your blood sugar will rise and fall when you eat food. A high-carb meal will spike your blood glucose more than a low-carb, high-fat meal. Higher than normal blood glucose levels can increase the risk of diabetes and heart disease.

Ketosis is a metabolic state that can only be achieved when the body is deprived of carbohydrates. When you're eating a ketogenic diet, your blood sugar is regulated due to a low daily carbohydrate intake.

The optimal ketone and blood sugar levels for ketosis are still being debated. According to some sources, a light nutritional ketosis is achieved with BHB (beta hydroxybutyrate) levels between 0.5 mmol/L and 1.0 mmol/L, while a more optimal ketosis is achieved with BHB levels between 1.0 mmol/L and 3.0 mmol/L.

However, there is no magic number for blood ketone levels, and most of the fat-burning benefits of a ketogenic diet come from endogenous ketosis, where your body burns its own fat for fuel.

When following a keto diet, it is important to monitor both your ketone and blood glucose levels to get a full picture of what is happening in your body.

What is blood glucose?

Blood glucose, also known as blood sugar, is a primary marker for determining diabetes risk. It is a form of sugar derived from starchy carbs or sugar that enters the bloodstream through the gut. Glucose is necessary for survival, as red blood cells and the brain require it for fuel.

The body breaks down other carbohydrates into glucose for energy, storing any excess glucose it does not need. For balance, people need enough glucose to fuel cells, but not so much that there are consistently high amounts in the bloodstream.

Blood glucose levels can change throughout the day. After eating, levels rise and then settle after about an hour. They are at their lowest point before the first meal of the day. Typically, a person's fasting blood glucose level should be below 99 mg/dL. Keeping blood glucose levels within a healthy range can reduce the risk of diabetes and heart disease.

Higher than normal blood glucose levels can cause damage to the body, increasing the risk of diabetes and heart disease. Doctors even use a blood glucose test to diagnose type 2 diabetes.

The connection between ketosis and blood glucose is undeniable. When eating a ketogenic diet, blood sugar is regulated due to a very low daily carbohydrate intake. While blood glucose does not indicate whether someone is in ketosis, it can be correlated with ketone levels in the body.

Blood glucose is also an indicator of insulin sensitivity or lack thereof. This is why blood glucose levels are used as one of the indicators of developing type 2 diabetes, which is strongly tied to insulin resistance.

How does keto affect blood glucose?

The ketogenic diet is a metabolic state that can only be achieved when the body is deprived of carbohydrates. It is a low-carb, high-fat diet that can help regulate blood sugar levels.

When you eat a high-carb meal, your blood glucose spikes. On the other hand, a low-carb, high-fat meal keeps your blood sugar levels stable. The ketogenic diet is a low-carb diet that helps in managing blood sugar levels.

The ketogenic diet helps in keeping blood sugar levels within a normal range. According to the Mayo Clinic, a fasting blood sugar level under 100 milligrams per deciliter is healthy. If your blood sugar level exceeds 125 milligrams per deciliter after eating, it is a sign of prediabetes.

The ketogenic diet helps in managing blood glucose levels by keeping the daily carbohydrate intake low. This, in turn, keeps the blood sugar levels regulated.

The ketogenic diet may affect blood glucose testing by causing elevated fasting glucose levels. This is a natural adaptation called "glucose sparing" and usually occurs after following a strict keto diet for over a year.

The ketogenic diet can help people with diabetes manage their blood sugar levels by keeping the carbohydrate intake low. This helps in keeping the blood sugar levels stable and within a healthy range.

Tips for managing blood glucose levels on keto:

• Personalize your carb intake: Work with a healthcare provider or a registered dietitian to determine a safe and effective carb intake that you can follow long-term.
• Fill up on healthy fats and protein: Choose nutritious sources of protein and fat, such as grilled meat, poultry, seafood, eggs, and cheese.
• Choose high-fiber foods: Opt for plant-based foods that are closest to their whole form, such as apples, as they provide fiber and have a minimal effect on blood glucose levels.
• Choose sweeteners wisely: Use low-calorie or zero-calorie sweeteners like Equal or Sweet'N Low, but be mindful that they may increase your cravings for sugary foods.
• Exercise caution with low-carb snacks: Even if a snack is marketed as "keto-friendly," it may still contain added sugars or artificial sweeteners that can affect your blood glucose levels.

How to measure blood glucose

Blood glucose, also known as blood sugar, is a crucial marker for determining one's risk of developing diabetes. Maintaining blood sugar levels within a healthy range is essential to mitigate this risk. While there are varying definitions of "normal" blood sugar levels, it is important to strive for optimal levels to ensure overall health. This article will outline the steps to measure blood glucose levels accurately and provide context on the significance of these measurements for individuals, particularly those on a ketogenic diet.

Methods of Measurement

Blood glucose levels can be measured through various tests:

• Hemoglobin A1c (HbA1c): This test provides an average blood glucose estimate over the past 2-3 months by measuring sugar stored in red blood cells.
• OGTT (Oral Glucose Tolerance Test): Administered in a lab, this test involves ingesting a sugary solution and monitoring its impact on blood sugar levels.
• Fasting Blood Glucose: This measures blood glucose levels after an overnight fast, typically around 12 hours.
• Postprandial Blood Glucose: This test measures blood glucose levels 1-1.5 hours after a meal, indicating how your body responds to food.

To perform these tests at home, you will need a glucose meter. Here is a simple process to measure your blood glucose using a glucose meter:

• Wash your hands and put on gloves to ensure a clean and sterile procedure.
• Choose the site for the blood sample—typically, the side of a finger, but the arm or thigh may also be used.
• Use an alcohol swab to clean the chosen site and allow it to dry.
• Insert a test strip into your glucose meter, following the instructions provided with your specific device.
• Use a single-use lancet or lancing device to prick the chosen site and draw blood.
• Apply the drawn blood to the testing strip by touching and holding the edge of the strip to the blood drop. Some strips may require the blood to cover the entire test pad.
• Use a gauze or alcohol swab to apply pressure to the punctured site until bleeding stops. Monitor for any excessive bleeding.
• Read and record the result displayed on the meter.
• Dispose of all used equipment, including lancets and test strips, safely and responsibly.

Optimal Blood Glucose Levels

Now that you know how to measure your blood glucose levels, it is essential to understand what these levels indicate about your health. The American Diabetes Association (ADA) provides the following guidelines for fasting blood glucose levels:

• Normal: Below 100 mg/dL (5.6 mmol/L)
• Prediabetes: Between 100 and 125 mg/dL (5.6 to 6.9 mmol/L)
• Diabetes: Above 125 mg/dL (6.9 mmol/L)

However, it is important to note that these "normal" ranges may not represent optimal blood glucose levels. For example, a large observational study found that individuals with fasting blood glucose levels from 95 to 99 mg/dL were 2.33 times more likely to develop diabetes than those with levels below 85 mg/dL. Therefore, striving for levels south of 85 mg/dL may be optimal for maintaining metabolic health.

Blood Glucose and the Ketogenic Diet

For individuals following a ketogenic diet, monitoring blood glucose levels is particularly important. The ketogenic diet is characterized by its low carbohydrate intake, which helps minimize blood sugar spikes. However, it is still crucial to understand how your body responds to specific foods and activities. By testing your blood glucose levels, you can gain valuable insights into your body's unique responses.

Additionally, measuring blood glucose levels can help you make informed decisions about your diet. For example, you can experiment with adding certain foods, like beets or dark chocolate, to your diet and monitor how they affect your blood glucose. This allows you to tailor your diet to your body's specific needs and ensure you stay within a healthy blood glucose range.

In conclusion, measuring blood glucose levels is a simple yet powerful tool for managing your health, especially when following a ketogenic diet. By understanding how to measure your blood glucose and interpreting the results, you can make informed dietary choices and maintain optimal health.

What is a normal blood sugar level?

Blood glucose, also known as blood sugar, is the amount of sugar circulating in your blood. Your blood sugar will rise and fall when you eat food. This is a normal process, but how high your blood sugar spikes can depend on the food you eat. For example, a high-carb meal will spike your blood glucose more than a low-carb, high-fat meal.

Higher than normal blood glucose levels can cause damage to the body, increasing the risk of diabetes and heart disease. Doctors even use a blood glucose test to diagnose type 2 diabetes.

According to the American Diabetes Association (ADA), a normal fasting blood sugar level in someone who does not have diabetes is between 70 and 100 mg/dL (3.9 to 5.6 mmol/L). Fasting blood sugar that consistently falls in the range of 100 to 125 mg/dL (5.6 to 6.9 mmol/L) is considered prediabetes, or impaired fasting glucose. If your fasting blood sugar is above 126 mg/dL (7.0 mmol/l) on two separate occasions, then you may have diabetes.

Post-meal blood sugar levels are also important to monitor. According to the ADA, a normal post-meal blood sugar reading one or two hours after a meal is below 140 mg/dL (7.8 mmol/L). Some clinicians and individuals who are more cautious about high blood sugar may prefer using a carb-restricted approach targeting a post-meal blood sugar level of 120 mg/dl (6.7 mmol/L) or lower.

If your blood sugar is consistently 140 mg/dL (7.8 mmol/L) or higher but less than 200 mg/dL (11.1 mmol/L) when measured two hours after beginning a meal, you may have prediabetes or impaired glucose tolerance. If your blood sugar measurements are consistently 200 mg/dL (11.1 mmol/L) or higher two hours after beginning a meal, you likely have diabetes.

What to do if your blood sugar levels are higher or lower than normal

If your blood sugar levels are higher than normal, you may have prediabetes or diabetes. If you suspect you have either of these conditions, you should see your healthcare provider as soon as possible.

If your blood sugar levels are lower than normal, you may be experiencing hypoglycemia. Hypoglycemia is when blood sugar levels are below 70 mg/dL (3.9 mmol/L). Symptoms of hypoglycemia include heart palpitations and feeling lightheaded, jittery, irritable, fatigued, or sweaty. If you are experiencing hypoglycemia, it is important to eat or drink something with carbs or sugar to raise your blood sugar in the short term.

How to manage your blood sugar

If you are concerned about your blood sugar levels, there are several steps you can take to manage them. Firstly, consider reducing your consumption of high-carb foods, as these have the biggest impact on blood sugar levels. Secondly, try to personalize your carb intake by working with a healthcare provider or registered dietitian to determine a safe and realistic level of carb intake for you. Finally, fill up on healthy fats, protein, and high-fiber foods, which can help to stabilize blood sugar levels.

What to do if your blood sugar levels are higher or lower than normal?

Blood glucose (also called 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.

Hyperglycemia (high blood sugar) is common in people who have diabetes. If it’s left untreated, chronic hyperglycemia can lead to diabetes complications, such as nerve damage, eye disease and kidney damage.

For people undiagnosed with diabetes, hyperglycemia is blood glucose greater than 125 mg/dL (milligrams per deciliter) while fasting (not eating for at least eight hours).

Hypoglycemia (low blood sugar) is common in people who have diabetes. But it can also sometimes affect people without diabetes. You need to treat hypoglycemia as soon as possible by consuming carbohydrates. If it’s left untreated, severe low blood sugar can be life-threatening.

For most people with diabetes, hypoglycemia is when your blood sugar level is below 70 mg/dL or 3.9 mmol/L.

• If you take insulin to manage diabetes, injected insulin is the main way to treat hyperglycemia episodes.
• Everyone requires different insulin doses. You and your healthcare provider will determine which dose is best for you to treat and prevent high blood sugar.
• Dietary changes and exercise plans can also help manage your blood sugar to prevent hyperglycemia.

• You treat mild to moderate hypoglycemia by eating or drinking sugar (carbohydrates).
• The American Diabetes Association recommends the “15-15 rule” to treat an episode of mild to moderate hypoglycemia.
• Eat or drink 15 grams of fast-acting carbs to raise your blood sugar.
• After 15 minutes, check your blood sugar.
• If it’s still below 70 mg/dL, have another 15 grams of fast-acting carbs.
• Repeat until your blood sugar is at least 70 mg/dL.
• If you have symptoms of hypoglycemia but can’t check your blood sugar, use the 15-15 rule until you feel better.
• Severe hypoglycemia requires different treatment than mild or moderate hypoglycemia.
• If someone you know is having a hypoglycemia episode and is slurring their speech, disoriented or unconscious, don’t give them food or liquid. They could choke.
• Severe hypoglycemia episodes require the use of emergency glucagon. This is a synthetic form of glucagon that you can administer as an injection or nasal powder, depending on the type.
• Synthetic glucagon triggers your liver to release stored glucose, which then raises blood sugar.

• Take all your medications as prescribed.
• Follow your healthcare provider’s instructions about food and exercise.
• Check your blood sugar regularly.

• Take all your medications exactly as prescribed.
• Follow your healthcare provider’s instructions about food and exercise.
• Use a continuous glucose monitor (CGM) or check your blood sugar regularly, including before and after meals, before and after exercise and before bed.
• After you’ve treated a low blood sugar episode, write down the details of the episode. Include details such as the time, what you ate recently, whether you exercised, the symptoms and your glucose level. This can help you and your provider adjust your management plan to try and prevent future lows.

Frequently asked questions