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The keto diet is a low-carb, high-fat eating plan that can aid weight loss and enhance health. But you may be wondering whether it’s safe for your glucose levels.
What you experience depends on your body and blood sugar level, but here are some common trends we’ve noticed among clients who have tried the keto diet:
It’s a low-carb diet
A low-carb diet typically limits carbohydrates to no more than 0.7 to 2 ounces of carbohydrate per day, or less than 50 grams for most individuals. Furthermore, this eating plan emphasizes protein and nonstarchy vegetables, fruits and nuts as sources of energy.
Carbohydrates are an essential source of energy and help regulate blood sugar, insulin metabolism and support cholesterol and triglyceride metabolism. Unfortunately, they can also bring on a wave of highs and lows.
When carbohydrate intake is limited, the body enters a metabolic state known as ketosis. This transitions fats into small fuel molecules known as ketones – providing energy independent of glucose glucose sources.
The keto diet can be extremely successful at controlling blood sugar levels and aiding weight loss, but it may not be sustainable long-term. Furthermore, regular check-ins with your healthcare team to monitor your sugar levels are highly recommended.
It’s also essential to be aware that a low-carb diet can increase your risk for hypoglycemia if you have diabetes and take medications which put you at this risk. To minimize this danger, consult with your healthcare provider about ways to adjust your insulin dosage according to how many carbohydrates are eaten on a low-carb diet.
It’s a high-fat diet
A high-fat diet can be an effective way to regulate blood sugar levels and provide sustained energy throughout the day. Additionally, it helps you feel more full and reduces cravings.
The ketogenic diet is a high-fat, low-carbohydrate eating plan that puts your body into ketosis – an energetic state called “ketosis.” When this occurs, your liver produces ketones – fat molecules burned for energy instead of glucose.
Although a high-fat diet can be beneficial for weight loss, you should be wary not to go overboard. Eating too much fat may cause your cholesterol levels to rise, increasing the risk of heart disease.
Additionally, a high-fat diet can increase your risk of developing diabetes. While this isn’t true for everyone, those already diagnosed with type 2 diabetes may be particularly vulnerable to developing complications from such a change.
It’s a low-calorie diet
The keto diet is low in carbohydrates and high in fat. This encourages your body to burn stored fat instead of carbs, leading to a state known as “ketosis.” Ketosis makes it easier for your body to burn off stored body fat, helping regulate blood sugar levels.
Additionally, following a low-calorie diet can aid weight loss and lower the risk of diabetes. Studies have demonstrated that people who are overweight and have diabetes can put their condition into remission by adhering to this dietary plan.
Exercise has also been known to help regulate blood sugar levels. According to Diabetes UK, getting at least 2.5 hours of physical activity each week is recommended for optimal benefits.
Before embarking on a low-calorie diet, it’s wise to consult your doctor first. This is especially important if you use insulin or sulfonylurea for managing your diabetes.
It’s a high-protein diet
High-protein diets can help lower blood sugar by forcing the body to burn fat for fuel – this metabolic state is known as ketosis.
Additionally, people on a high-protein diet tend to have less appetite and feel fuller for longer periods of time, potentially leading to weight loss.
The keto diet is low in carbohydrates and high in protein, making it a suitable option for those who have diabetes or have been diagnosed with type 2 diabetes.
However, the keto diet can also cause unexpected spikes in blood sugar levels due to its inability to properly process carbohydrates.
Although the keto diet isn’t suitable for everyone, it can be an effective strategy to manage blood sugar. In certain individuals with diabetes, it may reduce medication need and improve cholesterol and triglyceride levels–both conditions linked to diabetes–in addition to providing energy during physical activity.