Keto Diet: A Solution To High Sugar Levels?

The ketogenic diet is a popular topic in health and wellness, with many people adopting it for weight loss and blood sugar management. The diet, which is high in fat and low in carbohydrates, has been shown to be effective in lowering blood sugar levels and improving insulin sensitivity, making it a potential tool for managing type 2 diabetes. However, there are several considerations to make before adopting this diet, as it may not be suitable for everyone. In this article, we will explore the impact of the keto diet on blood glucose levels and discuss the potential benefits and drawbacks of using keto to manage high sugar levels.

Ketogenic diets can help manage blood sugar levels

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 positive factors in managing type 2 diabetes. Lowering carb intake induces a metabolic state known as ketosis, through which the body produces ketones that burn fat — rather than carbohydrates — for energy.

The ketogenic diet limits carbohydrate intake, which deprives the body of exogenous glucose, meaning glucose sources from outside the body. This forces it to make certain adaptations.

First, limiting the body’s glucose sources causes the body to switch from primarily exogenous glucose for energy to glycogen—or glucose storages—causing specific metabolic changes.

There is no doubt that carbohydrates have the most influence on glucose levels. So, it makes sense that if you are following a zero to very low-carbohydrate diet, your glucose levels will remain more steady.

Average glucose levels for keto dieters usually hover anywhere between 70-­90 mg/dL. A common trend that has been observed among keto dieters is low glycemic variability or very stable glucose levels.

While the keto diet may be effective for some people living with Type 2 diabetes, it’s not right for everyone. Managing diabetes with diet takes an individualized approach and there’s a lot to weigh in terms of your health needs and goals. It is important to speak with your doctor to see if medication adjustments are necessary.

The keto diet can lead to weight loss

To reach the state of ketosis – a metabolic state in which your body burns fat for energy instead of glucose – carbohydrate intake must be drastically reduced. Typically, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. To reach and maintain ketosis, carbs must be decreased to the recommended range of 20 to 50 grams per day.

Research has shown that people can achieve faster weight loss with a keto diet compared with a calorie-reduction diet. However, it is tough to keep off the weight this way. A keto diet is probably safe in the short term, but over time, it's challenging to maintain the weight loss.

There are various reasons why someone may not lose weight on a keto diet, including not achieving ketosis, eating too much protein, eating too many acceptable carbs, not counting calories, constant snacking, little to no exercise, underlying medical conditions, and unrealistic weight loss expectations.

It may be hard to stick to the keto diet long-term

The keto diet is extremely regimented and very difficult to stick to. A single baked potato and one slice of bread could constitute an entire day’s worth of carbohydrates. While this is a deterrent for many, some people like the diet because of its strictness. They feel that the diet takes the guesswork out of dieting. However, adherence to a keto diet food list isn't always great. A review found that only 45% of participants were able to follow the approach as prescribed. Poor compliance was attributed to side effects, social isolation, and cravings.

The keto diet is highly restrictive. It can be hard to adjust to psychologically. If you're going keto, daily eating often becomes a math equation. Some fresh fruits and vegetables, for example, can be very high in carbs. Cauliflower and avocados are staples of the keto plan, but carrots and apples are too naturally sugary (carb-loaded) to keep you in ketosis.

The regimented and restrictive nature of the diet is a downside that even some keto die-hards acknowledge. Ethan Weiss, a cardiologist who lost 20 pounds on the keto diet, previously said: "That's a big problem with keto, right? It's not simple to do it. You have to be able to figure out how to get the food. Unless you're cooking for yourself a lot, it can definitely be a challenge."

The keto diet can be socially isolating. Wendy Wood, a psychology professor who studies habit formation, said: "You can't just hang out with your friends anymore and go grab lunch somewhere or meet someone after work for a drink, because the food that is generally available to us doesn't fit that diet."

The keto diet can also be dangerous. Annette Frain, RD, program director with the Weight Management Center at Wake Forest Baptist Health, told Health: "If you eliminate fruits and vegetables, you aren't getting those nutrients over time."

It may also be hard to get enough fiber while you're cutting back so severely on carbohydrates since whole grains are one of the biggest sources of this important nutrient. According to UpToDate, a high-fiber diet can reduce your risk of heart disease, stroke, and type 2 diabetes.

In addition, the keto diet can affect athletic performance. A 2019 study published in the Journal of Sports Medicine and Physical Fitness found that participants performed worse on high-intensity cycling and running tasks after four days on a ketogenic diet compared to those who'd spent four days on a high-carb diet.

Finally, relaxing the rules can cause weight regain. "Keto can be a great jump-start to weight loss, but the reality is that most people can't adhere to it for very long, said Frain. "Often, people are going into ketosis and losing weight, then coming out and gaining it back and falling into this yo-yo pattern, and that's not what we want."

The keto diet can be risky for people with diabetes

The keto diet can be a risky option for people with diabetes, despite its potential benefits for blood sugar management and weight loss. The diet is high in fat and severely restricts carbohydrates, which can cause unpredictable drops in blood sugar levels, especially for those taking diabetes medication. This can lead to a dangerous condition called hypoglycaemia, characterised by symptoms such as weakness, shaking, sweating, nightmares, and headaches.

Additionally, the keto diet may negatively impact overall health in the long term. While some studies show improvements in markers of heart health, others indicate that keto diets may increase LDL cholesterol, a risk factor for heart disease. The high-fat content of the keto diet may also negatively affect the body's ability to process carbohydrates, leading to higher blood sugar spikes when carbs are consumed.

Furthermore, the keto diet is notoriously difficult to adhere to in the long term, and yo-yo dieting can be detrimental to diabetes management. Restrictive meal plans like keto may not be a sustainable choice for managing a lifelong condition like diabetes.

For these reasons, it is crucial for individuals with diabetes to consult their doctor or a registered dietitian before starting the keto diet. Determining whether keto is a safe and suitable option requires careful consideration of one's health needs, goals, and individual circumstances.

The keto diet may not be suitable for everyone

Firstly, the keto diet is very restrictive and can be tough to sustain. It requires a significant reduction in carbohydrate intake, limiting many healthy foods such as fruits and starchy vegetables. This can lead to nutritional deficits, especially if the diet is not well-planned.

Secondly, the keto diet is high in fat, particularly saturated fats, which have been linked to an increased risk of heart disease. The high-fat content can also cause digestive issues such as constipation and may lead to an increase in "bad" LDL cholesterol.

Thirdly, the keto diet may cause fuzzy thinking and mood swings. The brain typically functions best when using sugar from healthy carbohydrates as its primary energy source. Low-carb diets can result in confusion and irritability.

Additionally, the keto diet may not be suitable for individuals with certain medical conditions. It is not recommended for those with kidney problems, as the high protein content can overload the kidneys. The diet should also be avoided by people with liver conditions, as it may worsen their situation.

Furthermore, the keto diet can be dangerous for individuals with type 1 diabetes. While it can help stabilize blood glucose levels in type 2 diabetes, in type 1 diabetes, it can increase the risk of diabetic ketoacidosis, a life-threatening condition.

Lastly, the keto diet may not be a good option for those with a history of disordered eating. Restrictive diets can trigger unhealthy behaviours and thoughts around food. It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

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