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Contrary to what many believe, research has indicated that the keto diet can be dangerous for people with diabetes. This is because it increases the risk of diabetic ketoacidosis – a condition more common in type 1 than type 2 diabetics.
What can you do about it? Fortunately, there are several lifestyle adjustments you can make that will help improve your blood sugar control without needing to resort to a keto diet.
A low-carb diet is an effective nutrition strategy that can help regulate blood sugar levels for those living with type 2 diabetes. Not only does it reduce medication requirements to treat the condition, but it also promotes weight loss and better glycemic control for patients.
A balanced low-carb diet should include foods high in fiber and protein. Examples include fruits, vegetables, lean meat, fish, whole grains and healthy fats.
Dairy products like milk, greek yoghurt and cheese are beneficial in controlling weight and managing diabetes. Not only that, but they provide a good source of calcium which strengthens bones while keeping bodily fluids balanced.
Diabetics with high-fat diets often experience adverse effects due to the abundance of sugary foods found in such meals, which quickly raise blood glucose levels.
A study conducted at Vanderbilt University Medical Center revealed that mice fed a high-fat diet had increased inflammation cytokines and insulin resistance – both known risk factors for developing diabetes.
Furthermore, a high-fat diet can starve the beneficial bacteria in your gut that help boost immunity and regulate blood glucose. This could make diabetes worse and put you at greater risk for other chronic illnesses as well.
Dairy products contain saturated fat, which may clog your arteries and put you at greater risk for heart disease. As such, many individuals living with diabetes opt to limit their dairy consumption.
The American Diabetes Association (ADA) doesn’t specify a recommended amount of dairy for diabetics to consume. Instead, it promotes a nutritious diet that emphasizes total calories and carbs while monitoring total saturated fat consumption.
Researchers have recently discovered that a fatty acid found in milk may lower your risk for developing diabetes. A 2010 study suggested individuals with higher levels of this fatty acid had a significantly lower likelihood of type 2 diabetes.
When following a low-carb or keto diet, it’s essential to be mindful of the oils you choose. They may contain excess fat which isn’t beneficial for diabetics.
The primary culprit is polyunsaturated fats found in many vegetable/seed oils. When exposed to heat or light, these fats can break down into hazardous compounds.
That is why most followers of the keto diet avoid soybean, corn and canola oil as well as lard and ghee. Instead, they opt for extra virgin olive oil, avocado oil and refined coconut oil.
When following the keto diet, it’s essential to steer clear of meat. Meat contains a significant amount of fat which isn’t beneficial for diabetics.
Meat comes in many varieties, such as beef, lamb, pork and chicken. Meat tends to be high in protein but may also be high in fat.
Contrary to popular belief, meat can still be an integral part of a nutritious diet. Meat provides protein as well as essential vitamins and minerals like iron, zinc, niacin.
Vegetables are nutritious, low-carbohydrate plant foods that boast plenty of vitamins, minerals and fiber. Plus, they contain potassium which may help lower blood pressure.
Vegetarians are an integral part of a nutritious diet, and should be eaten in various forms. Selecting different varieties and colors of produce will guarantee that your body gets the full range of essential nutrients it requires.
Vegetables come in a range of shapes and sizes, such as leafy greens, fruits, and seeds. All are packed full of essential vitamins, minerals, and antioxidants.