Sugar Spikes On Keto: What You Need To Know

A ketogenic diet is a metabolic state achieved when the body is deprived of carbohydrates. While on keto, your blood sugar will rise and fall when you eat food. However, the extent of these spikes depends on the food you eat. A high-carb meal will spike your blood glucose much more than a low-carb, high-fat meal.

There are several reasons why your blood sugar may be spiking while on keto. Firstly, certain non-caloric sweeteners and a lack of exercise can cause spikes in blood sugar. Secondly, if you are experiencing high levels of stress, your body releases hormones that trigger the release of stored energy in the form of sugar into your bloodstream, leading to elevated blood sugar levels. Thirdly, dehydration can cause blood sugar spikes as it triggers your body to produce a hormone called vasopressin, which instructs your kidneys to retain fluid and your liver to release more sugar. Finally, if you are not getting enough sleep, your body may struggle to regulate blood sugar effectively, leading to spikes.

High-carb meals

When someone is on a ketogenic diet, their body is trained to use fat, rather than sugar, as fuel. So, when sugar is consumed, the muscles can reject it, leading to higher blood sugar levels. This is known as "physiologic insulin resistance" or "adaptive glucose sparing".

It's important to note that this is not necessarily a cause for concern. Testing for fasting insulin levels along with a fasting blood glucose test can provide more insight and help manage the condition.

Additionally, it's worth mentioning that not all carbs are created equal. Simple carbohydrates, like those found in processed foods, added sugars, and artificial syrups, will spike blood sugar and are quickly converted into fat. On the other hand, complex, natural carbohydrates like whole fruits, whole grains, oats, and vegetables are broken down more slowly, giving the body a chance to process them effectively.

Therefore, while high-carb meals can cause a spike in blood sugar levels, the type of carbohydrates consumed also plays a significant role.

Lack of exercise

Exercise also helps to lower blood sugar by directly causing your muscles to take up glucose from your bloodstream. This happens especially during endurance exercise, such as running or swimming, but also during strength training. So, if you're not exercising, you're missing out on this blood sugar-lowering effect.

In addition, exercise can help to improve insulin sensitivity, which means that your body becomes better at using insulin to lower blood sugar. This can be especially beneficial if you are at risk for type 2 diabetes or if you already have the condition.

Finally, exercise can help to lower stress levels, which is important because stress can also contribute to high blood sugar. When you're stressed, your body releases hormones like cortisol that can increase blood sugar. So, by reducing stress through exercise, you may be able to help keep your blood sugar in a healthier range.

In conclusion, lack of exercise can definitely contribute to blood sugar spikes, even on a keto diet. To help manage your blood sugar and improve your overall health, it's important to incorporate regular physical activity into your routine. This could include activities such as walking, swimming, cycling, or strength training, among others.

Dehydration

The keto diet also leads to the loss of water and electrolytes, as the body produces ketones to burn fat for energy instead of glucose. This can cause dehydration and symptoms such as muscle cramps, headaches, keto flu, fatigue, constipation, and increased thirst and hunger.

To avoid dehydration on the keto diet, it is recommended to:

• Drink plenty of water throughout the day, starting with a glass first thing in the morning.
• Keep water nearby to remind yourself to drink more.
• Use a tracking cup or download a water-tracking app to monitor your daily intake.
• Incorporate other hydrating liquids such as low-sugar broths, juices, sports drinks, and popsicles.
• Eat whole foods like leafy vegetables, nuts, seeds, avocados, cucumbers, and berries, which have a high water content and are rich in electrolytes.

The recommended daily water intake on the keto diet is at least 2-3 liters, but it may need to be increased to compensate for the loss of water due to ketone production. It is also important to monitor urine color, as it should be pale yellow or clear when properly hydrated.

In addition to water, electrolytes play a crucial role in hydration. The most important electrolytes are sodium, potassium, magnesium, and calcium. Eating keto-friendly foods rich in electrolytes, such as leafy greens, avocados, and nuts, can help maintain electrolyte balance.

It is essential to prioritize hydration on the keto diet to stay healthy and avoid the unpleasant symptoms of dehydration.

Stress

Chronic stress, when experienced over an extended period, can have detrimental effects on overall health and increase the risk of various diseases, including cancer, cardiovascular issues, diabetes, and immune system suppression. Stress can be particularly harmful to individuals with diabetes, as blood sugar spikes can lead to dangerous levels of sugar in the urine, potentially triggering a diabetic coma or dehydration.

During stressful situations, the body's adrenal glands release cortisol, the primary stress hormone, along with aldosterone and adrenaline. This response, known as the fight-or-flight response, prepares the body to deal with perceived threats by increasing blood flow to the muscles and brain, elevating the heart rate, and relaxing the airway. Cortisol plays a crucial role in utilising fats, proteins, and carbohydrates, regulating blood pressure, and influencing the sleep/wake cycle and circadian rhythm.

However, chronically high levels of cortisol can lead to decreased insulin secretion, resulting in higher blood sugar levels. Insulin is the hormone that helps regulate blood sugar by facilitating its uptake into cells. When insulin secretion is impaired, the body's tissues become less sensitive to insulin, leading to elevated blood sugar levels. This condition is known as "physiologic insulin resistance" or "adaptive glucose sparing."

To manage stress effectively, it is recommended to engage in proactive planning, time management, and setting realistic goals. Incorporating calming exercises such as yoga and meditation can also help reduce stress levels. Additionally, spending time outdoors, socialising with loved ones, and enjoying soothing music and candlelight can provide stress relief.

Insulin resistance

However, in people with insulin resistance, the body's tissues become less receptive to insulin's signals. This resistance prevents glucose from being taken up by the cells, leading to persistently high blood sugar levels, also known as hyperglycemia. Over time, this can lead to type 2 diabetes and increase the risk of cardiovascular disease and cancer.

The keto diet has been shown to be an effective approach to managing and even reversing insulin resistance. By drastically reducing carbohydrate intake, the keto diet minimizes insulin production. This is because carbohydrates are the primary stimulus for insulin release. When carb intake is low, insulin levels remain low, allowing blood sugar levels to stabilize. Additionally, the keto diet promotes weight loss, which can further improve insulin sensitivity and reduce the severity of insulin resistance.

It is important to note that protein can also trigger an insulin response, so a true keto diet involves reducing both carb and protein intake while increasing healthy fats. This approach helps minimize insulin production and maximizes the use of ketone bodies for energy instead of glucose. As a result, the keto diet can be a powerful tool for managing blood sugar and improving insulin sensitivity in people with insulin resistance.

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