Keto's Anti-Inflammatory Benefits: Managing Diabetes And Inflammation

The ketogenic diet has been found to be beneficial for people with type 1 and 2 diabetes as well as prediabetes. It can help with weight loss, benefit blood sugar and insulin resistance, and promote overall health. The diet is high in fat, moderate in protein, and very low in carbs. While it can be restrictive, it can also help manage diabetes and lower blood sugar levels. However, it is important to note that the keto diet is not a cure and there are possible risks associated with it. It is crucial to speak with a doctor before starting the keto diet to ensure it is a good option for you and to monitor your blood sugar and ketone levels.

The keto diet's effects on blood glucose

The keto diet is a low-carb, high-fat regimen that has been linked to improvements in insulin sensitivity and higher rates of weight loss, making it a potentially viable option for managing type 2 diabetes. The diet, created in the 1920s as a treatment for epilepsy, involves hyper-restricting foods that contain carbohydrates and increasing the consumption of proteins and fats.

How it Works

By cutting down on carbohydrates, the keto diet induces a metabolic state called ketosis, where the body burns fat instead of carbohydrates for energy. This leads to rapid weight loss as the body puts in more work to convert fat into energy.

Blood Glucose Management

The keto diet has been shown to lower blood sugar levels. For people with type 2 diabetes, this can be beneficial for managing their condition and reducing their need for insulin. However, it is important to note that low blood sugar (hypoglycemia) can also be dangerous for diabetics, especially if medication and insulin intake are not carefully monitored alongside dietary changes.

Individualized Approach

While the keto diet has shown promising results for some people with type 2 diabetes, it is not a one-size-fits-all solution. Managing diabetes with diet requires an individualized approach that takes into account a person's health needs and goals. It is crucial to consult with a doctor or dietitian before starting the keto diet to ensure it is a safe and sustainable option.

Potential Risks

The keto diet comes with certain risks and considerations. As a severely restrictive diet, it can be challenging to adhere to in the long term. Additionally, there may be a lack of certain nutrients due to the avoidance of certain food groups, which may require supplementation. Constipation may also result from the diet's typically low fiber intake.

Other Considerations

It is important to distinguish between "good" and "bad" fats when following the keto diet, especially for individuals with diabetes who are already at risk for high cholesterol and heart disease. Heart-healthy fats, such as olive oil, nuts, and nut butters, are recommended over saturated fats.

Research Support

Research has confirmed the effectiveness of the keto diet in managing type 2 diabetes by lowering blood sugar and promoting weight loss. A 2008 study showed that participants who followed the keto diet for 24 weeks experienced greater improvements in glycemic control and medication reduction compared to those on a low-glycemic diet. Additionally, a 2013 review reported that the keto diet led to more significant improvements in blood sugar control, A1C levels, weight loss, and discontinued insulin requirements than other diets.

The keto diet has the potential to be a successful strategy for managing type 2 diabetes and improving blood glucose control. However, it should be approached with caution and under medical supervision to ensure it is safe and suitable for the individual.

The Atkins diet and diabetes

The Atkins diet is a low-carb, high-protein diet that is often associated with the keto diet. However, the two diets differ in some significant ways. The Atkins diet was created by Dr Robert C. Atkins in the 1970s and is promoted as a weight-loss method that also controls various health issues, including type 2 diabetes.

The Atkins diet focuses on reducing carbohydrate consumption. While cutting calories generally leads to weight loss, diabetic drugs can have side effects such as appetite stimulation, making it challenging to lose weight on a standard diet. The Atkins diet addresses this issue by lowering carb intake, which can improve insulin resistance and blood glucose control.

Research Supporting the Atkins Diet for Diabetes

Several studies have shown that a low-carb diet like Atkins can be effective for individuals with type 2 diabetes. One study from the Albert Einstein College of Medicine compared a low-fat diet with a low-carb diet modelled on the Atkins program in adults with type 2 diabetes. Both groups lost weight and reduced their A1C levels, but the Atkins group had the additional benefit of increased HDL ("good") cholesterol. Another study from 2006 found that a 20% carbohydrate diet was significantly better than a 55-60% carbohydrate diet in terms of body weight and glycemic control in obese diabetes patients.

Potential Drawbacks of the Atkins Diet for Diabetes

The potential drawbacks of the Atkins diet for diabetes are similar to those of the keto diet. Restricting carbs too much can lead to low blood sugar, or hypoglycemia, especially if you are taking medications that increase insulin levels. Additionally, a high saturated fat intake is possible on the Atkins diet, which may be a concern for individuals with diabetes who are already at risk for high cholesterol and heart disease.

In conclusion, while the Atkins diet may be beneficial for weight loss and improving diabetes symptoms, it is important to work closely with a healthcare professional to monitor blood sugar and ketone levels and adjust medication doses as needed.

The cyclical ketogenic diet

The primary purpose of the cyclical ketogenic diet is to use carbohydrates as a tool to maximize muscle growth and exercise performance, while still gaining the benefits of the standard ketogenic diet. The standard format is 5-6 days of ketogenic dieting and 1-2 days of high-carb eating. However, this diet is not suitable for everyone. It is not recommended for low to moderate-intensity trainers or beginners, as they will likely be unable to deplete their glycogen stores and re-enter ketosis if following this diet.

The targeted ketogenic diet

The ketogenic diet is characterised by low calories, high levels of fat, adequate levels of protein, and low levels of carbohydrates. It was originally developed in the 1920s as a treatment for severe pediatric epilepsy but has since been found to help people lose weight and support health.

The very low-carb diet (VLCD) approach

On the standard keto diet, it is recommended that 55-70% of daily calories come from fat, 25-35% from protein, and 5-10% from carbohydrates. In contrast, the VLCD approach further restricts carbohydrate intake, allowing people to eat high-fat and moderate-protein foods while keeping carbs at a minimum.

The VLCD approach offers similar benefits to the standard keto diet, including improved blood sugar control, reduced insulin resistance, and weight loss. According to Dimitar Marinov, M.D., and assistant professor in the Department of Hygiene and Epidemiology at the Medical University of Varna in Bulgaria, the VLCD approach can achieve similar effects to the standard keto diet. He states that as long as the very low-calorie diet restricts calories and leads to weight loss, it can help lower insulin resistance and stabilise blood sugar levels.

Weight Loss and Insulin Resistance

The VLCD approach can aid in weight loss, which is beneficial for managing diabetes and high blood sugar levels. As mentioned, the VLCD approach involves reducing carbohydrate intake, which can lead to a calorie deficit and subsequent weight loss. This weight loss can, in turn, improve insulin resistance.

Blood Sugar Control

The VLCD approach can also improve blood sugar control. By reducing carbohydrate intake, there are fewer carbohydrates to be turned into sugars and enter the bloodstream. This results in lower blood sugar levels, which is beneficial for people with diabetes.

Health Considerations

While the VLCD approach can be beneficial, it is important to note that it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have a medical condition like diabetes. Additionally, the VLCD approach may be more challenging to stick to in the long term due to its restrictive nature.

Furthermore, it is important to be mindful of potential nutritional deficiencies when following the VLCD approach. The VLCD approach may be lower in certain nutrients, such as fiber, thiamin, vitamins B6, C, D, and E, and phosphorus. Therefore, it is crucial to work with a healthcare professional to ensure that your nutritional needs are being met and to make any necessary adjustments or supplements.

Food Choices

When following the VLCD approach, it is recommended to focus on consuming heart-healthy fats. This includes foods such as:

• Olives and olive oil
• Nuts and nut butters
• Avocados
• Fatty fish, such as salmon

It is also important to include non-starchy vegetables, which provide essential nutrients and fiber. Some examples of non-starchy vegetables include:

• Leafy greens, such as spinach and kale
• Broccoli
• Cauliflower
• Cucumbers
• Celery

Frequently asked questions