Ketogenic diet and diabetes: do they go well together?

Is a ketogenic diet and diabetes a perfect match? Some experts and diabetics think so!

When you follow a ketogenic diet , your body converts fat, rather than sugar, into energy that can improve blood sugar levels and reduce the need for insulin.

In many ways, a ketogenic diet appears to be made for people trying to prevent or control diabetes, because it takes away two of the most worrying aspects of most diets – sugars and carbohydrates.

While following this new way of eating, diabetics have seen dramatic reductions or even the elimination of their medications (read on to learn more about these studies).

And don’t worry – this diet doesn’t make you feel deprived. On the contrary, this diet has a reputation for making people feel very satisfied and energetic when they reach a state of ketosis.

Let’s take a look at whether or not the ketogenic diet may be a healthy choice for you and your diabetes management!

Ketogenic diet and diabetes

Minimizing your sugar and carbohydrate intake is recommended to maintain healthy blood sugar levels.

For people with pre-diabetes, type 2 diabetes and type 1 diabetes, minimizing sugar and carbohydrate intake is usually recommended to maintain healthy blood sugar levels.

The ketogenic diet is a very low carbohydrate diet that changes the body’s “fuel source”, from burning glucose (or sugar) to burning dietary fat.

Making this important change in eating habits promotes a state of “ketosis”, which means that your body is now a fat burner, instead of a sugar burner.

Research as well as first-hand reports show that this ketogenic way of eating can help some diabetics to lower and better control their blood glucose levels.

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Ketogenic diet for pre-diabetes

Obesity is one of the main risk factors for diabetes and after a ketogenic diet has been shown to help with weight loss.

According to a scientific article published in 2014, “a low-carb ketogenic diet can help control hunger and can improve oxidative metabolism and therefore reduce body weight.” ( 1 )

Many pre-diabetics struggle with being overweight so that a ketone diet can help promote weight loss. which can help to decrease the chances of developing complete diabetes ( 2 ).

In addition, as the Harvard School of Public Health points out, “carbohydrate metabolism plays a large role in the development of type 2 diabetes, which occurs when the body cannot produce enough insulin or cannot properly use the insulin it produces ( 3 ).

When a food containing carbohydrates is eaten, the digestive system has to process those carbohydrates and turn them into sugar, which then goes into the bloodstream.

The ketogenic diet mainly minimizes carbohydrate intake, so pre-diabetics, like type 1 and type 2 diabetics, are not challenging their bodies with the breakdown of carbohydrates that can raise blood sugar levels and create problematic demands for insulin for the body.

Keto diet and type 2 diabetes

Is a ketogenic diet good for type 2 diabetes?

The ketone diet can be very useful for type 2 diabetes, as the body is now using fat instead of carbohydrates as its main source of fuel.

This way of eating decreases the body’s demand for insulin and helps keep blood glucose levels at a low but healthy level. If you are a type 2 diabetic and take insulin, you will probably need less insulin as a result of the ketogenic diet ( 4 ).

A study of keto diet and diabetes published in 2012 in the journal Nutrition compares the low carb ketogenic diet (LCKD) with a low calorie diet (MDC) to improve blood glucose (the presence of glucose or blood sugar).

Overall, the study found that a low-carb keto diet is more beneficial than a low-calorie diet for obese type 2 diabetics ( 5 ).

The study concludes: “The ketogenic diet appears to improve glycemic control. Therefore, diabetic patients on a ketogenic diet must be under strict medical supervision because LCKD can significantly reduce blood glucose levels. ”

Previous research has also shown that for patients with type 2 diabetes, long-term administration of the ketogenic diet reduced body weight, improves blood sugar levels and may result in a lower dose of anti-diabetic medication.

Another previous study published in the journal Nutrition and Metabolism found that both a low glycemic index, a low-calorie diet and a low-carb ketogenic diet can improve glycemic control, stimulate weight loss and reduce or eliminate the need for diabetics for medication over a 24-week period with the ketogenic diet being “more effective in improving glycemic control” ( 6 ).

Researchers note that individuals who took between 40 to 90 units of insulin before the study were able to completely eliminate their use of insulin while also improving blood sugar control!

They also point out that this effect happens “immediately after changes in diet are implemented,” so people with type 2 diabetes need to monitor their blood sugar closely and probably adjust their dosages / needs with the help of their doctors and nutritionists.

Keto diet and type 1 diabetes

An article published in the New York Times in 2018 explores the use of a keto diet and type 1 diabetes ( 7 ).

The article points out how many diabetes experts do not recommend low-carbohydrate diets for type 1 diabetics, especially if they are children, due to concerns about hypoglycemia as a result of carbohydrate restriction and the possibility that it may have a negative effect on the child’s growth.

The New York Times articles also point out that studies are refuting this concern and argue that both children and adults with type 1 diabetes should consider a ketogenic diet.

Specifically, a 2018 study published in the journal Pediatrics , which took a look at glycemic control among children and adults with type 1 diabetes who followed a very low carbohydrate and high protein diet ( 8 ).

The researchers found that both adults and children who consumed this diet, along with lower doses of insulin than typically required, exhibited “exceptional” blood sugar control, without high rates of complications.

In addition, the study data did not show an adverse effect of a very low-carbohydrate diet on children’s growth, although more research may still be a good idea, according to researchers.

Diet plan for the ketogenic diet for diabetics

If you have diabetes, talk to your nutritionist or doctor before starting a meal plan with a ketogenic diet.

If you have diabetes, talk to your nutritionist or doctor before starting a meal plan with a ketogenic diet.

After getting approval from your nutritionist, here are some of the main components of the ketogenic diet to get you started:

Components description
Proteins A typical recommended keto protein intake is between one and 1.5 grams per kilogram of your ideal body weight. To convert pounds to kilograms, divide your ideal weight by 2.2. It is important to note that the International Nephrology Society’s Guide (9) recommends that adults with diabetes limit their protein intake to less than one gram per kilogram of body weight per day and that adults with chronic kidney disease avoid protein intake greater than 1 , 3 grams per kilogram, per day.
Carbohydrates Historically, a targeted ketone diet consists of limiting your carbohydrate intake to just 20 to 30 grams per day. “Liquid carbohydrates” is the amount of carbohydrates remaining, since dietary fiber is taken into account. Since fiber is indigestible once ingested, most people do not count grams of fiber in relation to their daily amount of carbohydrates. In other words, total carbohydrates – grams of fiber = liquid carbohydrates. This is the most important carbohydrate count.
Water Drinking enough water can help you avoid fatigue and is important for proper digestion. It is also necessary for detoxification. Aim to drink 10-12 eight ounce glasses a day.
Healthy Fats Examples include saturated fats, monounsaturated fats and some polyunsaturated fats (PUFAs), especially omega-3 fatty acids. It is best to include all of these varieties daily, with an emphasis on saturated fats, especially compared to PUFAs.

There is no “trash day” or “junk foods” in the ketogenic diet. The main reason is that if you eat a meal that is very high in carbohydrates, it will take away ketosis and then it will be as if you are starting all over again.

In addition, if you have a cheat meal, you may feel a return of the symptoms of ketogenic flu that you have done a thing of the past.

Ready to dive into your new keto diet plan?

Here are some examples of foods that are the main choices for a ketogenic diet and for keeping blood sugar levels low.

You will definitely want to add many of the following items to your next shopping list:

  • Healthy Fats
    • MCT oil, cold pressed coconut, palm oil, olive oil, flaxseed, macadamia and avocado oil – 0 net carbs per tablespoon
    • Butter and ghee – 0 net carbs per tablespoon
    • Lard, chicken fat or duck fat – 0 net carbs per tablespoon
  • Protein
    • Grass-fed meat and other fatty cuts of meat (try to avoid antibiotics in beef), including lamb, goat, veal, game and other game. Fatty, grass-fed meat is preferable because it is higher in quality omega-3 fats – 0 grams of liquid carbohydrates per 5 ounces
    • Poultry, including turkey, chicken, quail, pheasant, chicken, goose, duck – 0 grams of liquid carbohydrates per 5 ounces
    • Eggs and egg yolk without cage – 1 gram of carb each
    • Fish, including tuna, trout, anchovies, sea bass, sole, mackerel, salmon, sardines, etc. – 0 grams of liquid carbohydrates per 5 ounces
  • Starchless vegetables
    • All vegetables, including dandelion or beet leaves, kale, mustard, turnip, arugula, chicory, endive, fennel, radicchio, lettuce, sorrel, spinach, kale, chard, etc. – range from 0.5 to 5 net carbs per 1 cup
    • Cruciferous vegetables like broccoli, cabbage, brussels sprouts and cauliflower – 3 to 6 grams of liquid carbohydrates per 1 cup
    • Celery, cucumber, zucchini, chives and leeks – 2 to 4 grams of liquid carbohydrates per 1 cup
    • Certain fermented foods, such as sauerkraut, kimchi, milk or coconut kefir (also beneficial for intestinal health) – 1 to 2 grams of carbohydrates per 1/2 cup
    • Fresh herbs – close to 0 grams of net carbs per 1-2 tablespoons
  • Fat Based Fruit
    • Avocado – 3.7 grams of net carbs per semester
  • Snacks
    • Bone broth (homemade or protein powder) – 0 grams of liquid carbohydrates per serving
    • Beef or turkey – 0 grams of liquid carbohydrates
    • Boiled eggs – 1 gram carbohydrate
    • 1/2 avocado with sliced ​​lox (salmon) – 3–4 grams of net carbs
    • Minced meat wrapped in lettuce – 0–1 grams of net carbs
  • Spice
    • Spices and herbs – 0 grams of liquid carbohydrates
    • Hot sauce (without sweetener) – 0 grams of liquid carbohydrates
    • Apple cider vinegar – 0-1 grams of liquid carbohydrates
    • Sugar-free mustards – 0–1 grams of liquid carbohydrates
    • Poppy seeds – 0 grams of liquid carbohydrates
  • Drinks
    • Water – 0 grams of liquid carbohydrates
    • Sugar-free coffee (black) and tea; drink in moderation, as high amounts can affect blood sugar – 0 grams of liquid carbohydrates
    • Bone broth – 0 grams of liquid carbohydrates

Ketogenic diet and diabetes precautions

Frequently asked questions

Doubt answer
Does ketosis increase blood sugar? Most people see improvements in their blood sugar levels when they follow a ketogenic diet, but some people may notice an increase in fasting blood glucose after being on a very low carbohydrate diet. Talk to your nutritionist if this occurs.
Is a low carbohydrate diet safe for diabetics? A low carbohydrate diet, such as the ketone diet, can be safe for some diabetics, if properly monitored, as long as it is monitored by your nutritionist and doctor. It is also essential that diabetics continue to follow their doctor’s instructions, including the proper use of insulin, while following any diet.
Can it activate diabetes? The first results of a study published in 2018 concluded that the short-term feeding of a ketogenic diet seems to trigger insulin resistance in rodent individuals ( 10 ).
Is ketosis the same as ketoacidosis? Sometimes ketosis is mistaken for ketoacidosis. Ketosis is the result of following the standard ketogenic diet. Ketosis occurs when the glucose in carbohydrate foods is drastically reduced, which forces the body to find an alternative fuel source: fat. The end result is to keep yourself supplied with high circulating ketones. Ketoacidosis is what happens when “ketosis goes too far”. People with diabetes can have diabetic ketoacidosis (CAD) when they do not take enough insulin or when they are sick, dehydrated or suffer physical or emotional trauma. According to the American Diabetes Association “diabetic ketoacidosis (CAD) ( 11) is a serious condition that can lead to diabetic coma (passing out for a long time) or even death. ” That is why following a ketogenic diet when you have diabetes has to be done very carefully and under the supervision of a healthcare professional. People with type 1 diabetes are more likely to develop ketoacidosis. If you have symptoms of ketoacidosis, your blood sugar level is consistently above 300 milligrams per deciliter (mg / dL), or 16.7 millimoles per liter (mmol / L), or you have urine ketones and cannot get to your doctor, seek emergency medical care.

If you are a diabetic after a ketogenic diet, it is vital that you follow this new way of eating under the supervision of your nutritionist and doctor, check your blood sugar regularly and take insulin as recommended.

Insulin dosages often need to be adjusted after switching to a ketone diet. It is also important to monitor the kidney function of diabetics while they are on a ketogenic diet.

Extra Tips

  • A ketogenic diet is a low-carbohydrate diet that changes the body’s “fuel source”, from burning glucose (or sugar) to burning dietary fat.
  • Some studies show that this can help people with pre-diabetes, type 2 diabetes and type 1 diabetes to lower blood sugar levels and decrease or eliminate the need for insulin.
  • The ketogenic diet has been linked to the reduction of obesity, which is an important risk factor for the development of diabetes.
  • When following a ketogenic diet plan for diabetes, be sure to consult your nutritionist about the planned intake of nutrients, especially the appropriate daily amounts of protein, as diabetics with kidney problems need to be aware of their intake.
  • When consuming a low carbohydrate diet, it is essential that people with type 1 and type 2 diabetes monitor their blood sugar levels closely and adjust their medication dosages as needed with the help of their doctor.
  • Never put a child on a ketogenic diet without the approval and guidance of a doctor or nutritionist.
  • Untreated diabetic ketoacidosis can be fatal, so seek urgent medical attention if you have symptoms of ketoacidosis
by Abdullah Sam
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