Keto Diet: Reversing Diabetes And Taking Control

The ketogenic diet is a popular topic in health and wellness, with many people swearing by its potential to prevent or cure various diseases, including Type 2 diabetes. The keto diet is a low-carbohydrate, high-fat dietary regimen that has been linked to improvements in insulin sensitivity and higher rates of weight loss, both positive factors in managing Type 2 diabetes. By reducing carbohydrate intake, the body is induced into a metabolic state called ketosis, where it burns fat instead of carbohydrates for energy. While keto has shown promising results in managing blood sugar levels and aiding weight loss for people with Type 2 diabetes, it is not a one-size-fits-all solution, and there are other factors and dietary approaches to consider when it comes to diabetes management and remission.

Keto and weight loss

The ketogenic or "keto" diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was used to help control diabetes. The diet has also been used to treat epilepsy in children when medication was ineffective.

The keto diet has gained attention as a potential weight-loss strategy due to the low-carb diet craze, which started in the 1970s with the Atkins diet. The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein.

The premise of the keto diet for weight loss is that if you deprive the body of glucose, its main source of energy, an alternative fuel called ketones is produced from stored fat. The brain demands the most glucose, about 120 grams daily, and cannot store it. During fasting or when very few carbohydrates are eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of insulin decrease, and the body begins to use fat as its primary fuel.

When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping) and very strenuous exercise. Proponents of the keto diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (ketoacidosis) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming.

The keto diet has been shown to produce beneficial metabolic changes in the short term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. There is also growing interest in using low-carbohydrate diets, including the keto diet, for type 2 diabetes.

How to Lose Weight on the Keto Diet

• Create a calorie deficit by reducing calorie intake or expending more calories through increased physical activity.
• Consume whole, nutritious, low-carb foods such as full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil.
• Add non-starchy vegetables like greens, broccoli, peppers, and mushrooms to dishes to add nutrients and fiber.
• Manage stress and get adequate sleep to regulate hunger-stimulating hormones.
• Incorporate more physical activity into your lifestyle to burn calories and build muscle, which boosts metabolism.

Challenges of the Keto Diet

There are some challenges and potential negative side effects to consider when following the keto diet:

• It may be challenging to maintain a very high-fat diet. Extreme carbohydrate restriction may lead to symptoms such as hunger, fatigue, low mood, irritability, constipation, headaches, and brain "fog."
• There is a potential increased risk of kidney stones, osteoporosis, and gout, as well as possible nutrient deficiencies if a variety of recommended foods are not included.
• Emphasizing foods high in saturated fat goes against recommendations from the Dietary Guidelines for Americans and the American Heart Association and may adversely affect blood LDL cholesterol.
• Eliminating several food groups and the potential for unpleasant symptoms may make compliance difficult.

Keto and blood sugar control

The ketogenic diet is a low-carb, high-fat dietary regimen that has been linked to improvements in insulin sensitivity and higher rates of weight loss, both of which are positive factors in managing type 2 diabetes. Lowering carb intake induces a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. This can lead to a reduction in blood sugar levels and improved insulin function.

How Keto Helps with Blood Sugar Control

• Weight Loss: Keto has been shown to aid weight loss and weight maintenance in obese and diabetic populations. Losing weight can help manage type 2 diabetes as it reduces the amount of insulin needed to control blood sugar levels.
• Blood Sugar Control: By keeping carbs low, the keto diet removes the main cause of high blood sugar in diabetics. This can lead to a decrease in blood sugar levels and an improvement in insulin sensitivity.
• Insulin Function: Keto addresses the root cause of high blood sugar and insulin resistance by eliminating carbs. This can help normalize blood sugar and restore normal insulin function as the body heals.

Evidence for Keto's Effectiveness in Blood Sugar Control

Multiple studies have shown that the keto diet can effectively lower blood sugar levels and improve insulin function in people with type 2 diabetes. Here are some examples:

• The Virta Health study: 60% of type 2 diabetics on a ketogenic diet for a year reversed their diabetes and lost an average of 30.4 pounds. 94% reduced or eliminated insulin therapy.
• The Nutrition & Metabolism study: Type 2 diabetics on a low-carb keto diet showed significant improvements in blood sugar, insulin, and body weight compared to those on a calorie-restricted, higher-carb diet.
• The Diabetes Care consensus report: Cited low-carb diets as the nutritional intervention with the "most evidence" for improving blood sugar levels in diabetic populations.

Tips for Success on a Keto Diet

Starting a keto diet can be challenging, but here are some tips to help you succeed:

• Stick to whole foods and avoid convenience or processed foods.
• You don't need to add more fat to your diet; focus on using your body fat as an energy source.
• Meal prepping can help you stay on track and make healthier choices.
• Bring your own keto-friendly snacks or meals to social gatherings as finding suitable options can be difficult.
• Give it time! Adapting to burning fat for energy can take a few weeks, especially if you're very insulin resistant.

The keto diet has been shown to be effective in controlling blood sugar levels and improving insulin sensitivity in people with type 2 diabetes. While it may not work for everyone, it is a promising approach that is worth considering under medical supervision.

Keto and insulin function

The ketogenic diet is a low-carbohydrate, high-fat diet that is used for a variety of health-related effects. The diet is effective at suppressing seizure activity in children with epilepsy and is often implemented as a dietary strategy for weight loss or weight maintenance.

Insulin and Carbohydrates

Insulin is a hormone that is produced in response to different foods. It is best known as the hormone that metabolises carbohydrates. When you eat something carb-heavy, the glucose in that food raises your blood sugar. As having high blood sugar all the time is dangerous, your body produces insulin to take that glucose out of the bloodstream and store it in your fat cells for later use.

The ketogenic diet minimises insulin production by restricting carbohydrates. The more carbs you eat, the more insulin you need. On the keto diet, carbs are restricted to approximately 5% of your overall daily calories.

Insulin and Protein

It may be surprising to learn that protein can also trigger an insulin spike. For example, adding whey protein to a mixed meal increases the insulin response to that meal. This is why the keto diet focuses on high-fat, low-protein foods.

Insulin and Ketosis

The whole point of the ketogenic diet is that you're forcing your body to use ketone bodies for energy instead of carbohydrates. Insulin suppresses ketone production, so if you want to get into ketosis and stay there, you want to minimise insulin as much as possible.

Insulin Resistance and Insulin Sensitivity

Insulin gets glucose out of your bloodstream and into your muscles, liver and fat tissue. In people who are insulin-resistant, these tissues resist the insulin signal. If insulin can't do its job, all that glucose stays in the bloodstream, resulting in high blood sugar. This is called type 2 diabetes.

The keto diet doesn't require you to be able to make insulin or use it normally, so it's very therapeutic for people who can't do that. Blood sugar control improves and people can reduce the amount of insulin they have to take as medication.

In Conclusion

A ketogenic diet minimises insulin by reducing both protein and carbs. This takes the brakes off ketone production and lets you really hop on the ketosis train.

Keto and gut health

The ketogenic diet is a high-fat, very low-carb diet. Meals are 70–80% fat and around 5-10% carbs. Usually, the body breaks down carbohydrates into glucose, which provides energy. On a keto diet, the body switches to burning ketones, which are made from fat. This is called ketosis.

The keto diet is popular for weight loss and blood sugar control. However, it may have negative effects on gut health. Here are some ways in which keto may impact gut health:

Keto Diet and Fiber Intake

The keto diet eliminates high-carb foods like fruits, starchy vegetables, grains, and legumes, which are also high in fiber, an essential nutrient for digestion. Insufficient fiber intake can increase the risk of constipation and several digestive disorders.

Keto and the Gut Microbiome

Some studies suggest that the keto diet could damage the concentration and composition of gut bacteria, increasing inflammation and reducing beneficial fatty acids and good bacteria. However, other studies have found that the keto diet reduced harmful gut bacteria and protected against seizures. More research is needed to understand the impact of keto on the gut microbiome.

Keto and Gut Inflammation

Lowering the intake of whole plant foods on a keto diet reduces beneficial nutrients and phytochemicals, which have anti-inflammatory properties. Chronic inflammation contributes to inflammatory disorders like Crohn's disease and ulcerative colitis. However, the keto diet also limits processed, carb-rich foods that can be pro-inflammatory.

Keto Diet and Acid Reflux

High-fat foods on a keto diet can worsen gastroesophageal reflux disease (GERD) and acid reflux symptoms, causing irritation.

Overall Impact on Gut Health

Research on the impact of the keto diet on gut health is mixed. While it may reduce inflammation and aid in some digestive disorders, it could also negatively impact the gut microbiome and lead to digestive issues. The long-term effects of the keto diet on gut health are not yet fully understood.

Tips for a Healthy Gut on Keto:

• Increase pre- and probiotics: Include keto-friendly sources like full-fat yogurt, cheese, kimchi, sauerkraut, and asparagus.
• Stay hydrated: Water helps absorb and digest nutrients and promotes bowel regularity.
• Exercise regularly: Physical activity promotes bowel regularity and can positively influence gut health.
• Manage stress: Stress can impact digestive processes, causing constipation or bowel urgency.

Keto and mental health

The ketogenic diet is not just a weight-loss tool; it has been linked to improvements in mental health and is being explored as a potential treatment for severe mental illnesses like bipolar disorder, schizophrenia, and depression.

A small clinical trial by Stanford Medicine found that the metabolic effects of a ketogenic diet may help stabilize the brain. The trial, led by Shebani Sethi, MD, focused on 21 adult participants with schizophrenia or bipolar disorder who were also taking antipsychotic medications and experiencing metabolic abnormalities. The participants were instructed to follow a ketogenic diet, limiting carbohydrates to approximately 10% of their calories, with 30% from protein and 60% from fat. By the end of the four-month trial, none of the participants had metabolic syndrome, and they reported improvements in their energy, sleep, mood, and quality of life.

The positive effects of the ketogenic diet on mental health may be attributed to its impact on the metabolism of the brain. The diet improves insulin sensitivity and provides ketones as an alternative fuel source for the brain, which may be especially beneficial for brains with energy dysfunction. Additionally, the diet's impact on mitochondria, the powerhouses of cells, cannot be overlooked. By potentially relieving oxidative stress and providing an alternative energy source, the ketogenic diet may help improve mitochondrial function, which is essential for maintaining key brain functions.

The ketogenic diet has also been linked to improvements in neurotransmitter imbalances, brain energy, and function. It has been shown to help the brain heal and form new connections, leading to improved symptoms of Alzheimer's disease, depression, PTSD, bipolar disorder, schizophrenia, and anxiety disorders.

While the exact mechanisms are still being explored, the early evidence suggests that the ketogenic diet has the potential to be a powerful tool in treating mental illnesses. However, it is important to note that individual results may vary, and the diet should be undertaken with medical supervision, especially for those with a history of serious mental illness.

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