How Keto Affects Type 2 Diabetics
The ketogenic diet, or keto for short, has become increasingly popular in recent years as a weight loss tool. However, what many people may not know is that it has also been shown to have potential benefits for those living with diabetes. In this article, we will explore how the ketogenic diet can help those with diabetes manage their blood sugar levels, improve insulin sensitivity, and provide other health benefits.
What is the Ketogenic Diet?
The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body to burn fat instead of carbohydrates for energy. By limiting carbohydrates, the body enters a state of ketosis, where it produces ketones that can be used for fuel instead of glucose from carbohydrates. The diet typically consists of 70-80% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.
Keto and Diabetes
Research has shown that the ketogenic diet may have potential benefits for those living with diabetes. In particular, the diet has been shown to:
1. Improve Blood Sugar Control: By limiting carbohydrates, the body produces less glucose, which leads to a reduction in blood sugar levels. This can be beneficial for those living with type 2 diabetes who struggle with high blood sugar levels. The body's primary source of energy is glucose, which is derived from carbohydrates. When a person consumes a diet high in carbohydrates, their blood sugar levels can spike, leading to insulin resistance and type 2 diabetes. The ketogenic diet works by reducing the amount of carbohydrates that a person consumes and replacing them with healthy fats and proteins.
One of the primary benefits of the ketogenic diet for individuals with diabetes is that it can help to improve blood sugar control. By limiting the intake of carbohydrates, the body is forced to use stored fat as its primary source of energy, which can help to reduce blood sugar levels and improve insulin sensitivity.
2. Improve Insulin Sensitivity: Insulin is a hormone that helps the body regulate blood sugar levels. Those with diabetes may have decreased insulin sensitivity, which can make it difficult for the body to properly regulate blood sugar levels. The ketogenic diet has been shown to improve insulin sensitivity, which can help improve blood sugar control.
3. Promote Weight Loss: Obesity is a risk factor for type 2 diabetes, and losing weight can help improve blood sugar control. The ketogenic diet has been shown to promote weight loss, which can be beneficial for those with diabetes.
4. Reduce Medication Dependence: By improving blood sugar control and insulin sensitivity, the ketogenic diet may allow those with diabetes to reduce their dependence on medication.
Try Your Own Custom Keto Diet Plan.
If you have diabetes and are considering trying the ketogenic diet, here are some tips to help you get started:
1. Consult with a Healthcare Provider: It is important to speak with a healthcare provider before starting any new diet, especially if you have diabetes.
2. Monitor Blood Sugar Levels: It is important to monitor your blood sugar levels regularly to ensure they are within a safe range. The ketogenic diet may require adjustments to medication dosages, so it is important to work with a healthcare provider to make any necessary changes.
3. Choose Healthy Fats: The ketogenic diet relies heavily on fat for energy, so it is important to choose healthy fats such as avocados, nuts, seeds, and olive oil.
4. Eat Plenty of Non-Starchy Vegetables: Non-starchy vegetables such as leafy greens, broccoli, and cauliflower are low in carbohydrates and provide essential nutrients.
5. Avoid Processed Foods: Processed foods are often high in carbohydrates and can cause blood sugar spikes. It is best to stick to whole, unprocessed foods on the ketogenic diet.
6. Stay Hydrated: The ketogenic diet can be diuretic, so it is important to drink plenty of water to prevent dehydration.
7. Be Patient: It may take some time for your body to adapt to the ketogenic diet. Be patient and give yourself time to adjust to the new way of eating.
Get cooking inspiration from 500 Recepies For Diabetics cookbook.
In conclusion, the ketogenic diet may have potential benefits for those living with diabetes, including improved blood sugar control, improved insulin sensitivity, weight loss, and a reduced dependence on medication.
