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Benefits Of A Ketogenic Diet
Ketone bodies produced from burning fat for fuel have been shown to have potent weight loss effects, help lower blood glucose levels and reduce peoples reliance on diabetes medication.
The diet has also shown evidence of having benefits on:
- Reducing high blood pressure
- Raising HDL cholesterol levels
- Improving mental performance
Read more about the benefits of ketogenic diets
In addition to that, there has been a lot of interest in therapeutic ketosis for other long-term conditions, such as cancer, epilepsy, Alzheimers disease or dementia.
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Reductions In Average Blood Sugar
Diabetes is diagnosed by a fasting blood sugar over 126 mg/dL, or an HbA1c greater than or equal to 6.5%. Maintaining nutritional ketosis leads to lower average blood sugars, since eating fewer carbs means less overall sugar entering your bloodstream. Fasting and meal-time blood sugars can rapidly decrease in just the first few days or weeks of carbohydrate restriction. After 2â3 months, you are also likely to see reductions in your HbA1c, which is a measure of your blood sugar control over a 3-month period.
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What Is A Ketogenic Diet
A ketogenic diet primarily consists of 80-90% fat, 10-20% carbohydrate, and 2-5% protein, and is practiced by many for weight loss, type 2 diabetes, epilepsy, and seizures.Weight loss can be a goal of people on a ketogenic diet, but the diet’s popularity has led to an ethical debate over who should be encouraged to eat the diet.Some say that, while a diet should help the overweight and obese lose weight, a ketogenic diet may be dangerous to the health of those without serious medical conditions, since it contains such low levels of carbohydrates.
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Impact On Blood Sugar Levels
A ketogenic diet may help some people with type 2 diabetes because it allows the body to maintain glucose levels at a low but healthy level.
The lower intake of carbohydrates in the diet can help to eliminate large spikes in blood sugar, reducing the need for insulin.
Studies on ketogenic diets, including , have found that they can be helpful in controlling levels of HbA1c. This refers to the amount of glucose traveling with hemoglobin in the blood over about 3 months.
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Does Keto Work If You Have Diabetes
Research suggests that people with type 2 diabetes can slim down and lower their blood sugar levels with the keto diet. In one study, people with type 2 lost weight, needed less medication, and lowered their A1c when they followed the keto diet for a year.
If youâre insulin resistant — which means you have higher blood sugar levels because your body isnât responding properly to the hormone insulin — you could benefit from nutritional ketosis, because your body will need and make less insulin.
There are fewer studies looking at the keto diet for people with type 1 diabetes. One small study found that it helped people with type 1 lower their A1c levels, but we need a lot more research to get the full picture of the dietâs effects.
Keep in mind that most studies have only looked at the short-term results of the keto diet. Itâs unclear if it works as a long-term way to manage your diabetes.
If you decide to try the keto diet, be aware that it may be hard to stick to. The very low amount of carbs in the plan is a big change for many people. It also can make you feel tired for a few weeks until your body adapts. To make it a success, itâs a good idea to make a meal plan you can follow, including keto-friendly meals and snacks to keep on hand.
Q: Is The Ketogenic Diet Safe For People With Diabetes
A: The ketogenic diet is one treatment option for people with type 2 diabetes who are overweight. A 2013 review found the diet significantly improved blood sugar control, A1c and weight loss and reduced insulin requirements in overweight individuals with type 2 diabetes.
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Originally created in the 1920s as a treatment for epilepsy, the ketogenic diet is low in carbohydrate , high in protein, and moderate to high in fat.
Because of the extremely low carbohydrate intake, your body is forced to convert fat into energy instead of sugar. This process, called ketosis, allows for rapid weight loss when followed properly, but should be medically monitored by your doctor.
The ketogenic diet restricts all forms of carbohydrate, including starches, starchy vegetables, grains, fruit, milk, yogurt and sugars. It allows meats, heart-healthy fats and limited amounts of non-starchy vegetables.
Because certain food groups are eliminated completely, vitamin and mineral supplementation may be needed.
Its important to keep in mind that weight loss requires an individualized approach, and that multiple meal-planning options are safe and effective for people with diabetes.
Dietitian Melissa Matteo, MS, RD, LD, CDE, Diabetes Center
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Quick Tips For Going Keto
Yes and no. While the basic premise is easy to grok, in reality, it requires some planning and effort. Nothing good in life comes easy, right?
Here are some tips to get you started:
One last thing. Adapting to burning fat for energy can take 2 to 4 weeks, and maybe more if youre very insulin resistant. This doesnt mean youll be suffering for a month, but it does mean your desired benefits probably wont manifest overnight.
Hang in there. Your health is worth it.
Looking to get started with some tasty Keto recipes? Weve got thousands of Keto and low-carb recipes available in the Carb Manager kitchen. Check them out.
Disclaimer: If you have a diabetes diagnosis it is important that you consult, and work with, your doctor or healthcare provider should you choose to manage your health with the Keto diet.
Is The Ketogenic Diet One More Fad Or Could It Help Manage Diabetes
Figuring out a diet that fuels our bodys needs and keeps us healthy without sacrificing taste is a daunting task for anyone. Factor in diabetes and this task can suddenly seem like an insurmountable obstacle overcome only by the most health-conscious fitness guru. Some diets are clearly fads, popping up into existence seemingly overnight, selling books and recipes and often food itself, only to fade into the twilight and be overtaken the next day by yet another set of guidelines by which we are to become, optimistically, the best self we can be.
There are seemingly endless options to curate a diet to meet every notion or need. However, those living with diabetes may find that these diets dont always work to balance glycemic control and blood sugar. So what about the ketogenic diet? Is it a fad that will one day be supplanted by the next newest way to eat, or will the science behind it ensure it keeps a lifelong and loyal following? And if the latter, what role can it play in the lives of those living with diabetes?
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Carbohydrates Are Not Essential
You may have heard in the past that you âneedâ carbs for energyâbut basic biochemistry and decades of clinical studies demonstrate otherwise. Carbohydrates are actually the only dietary macronutrient not required by the human body. There are certain essential amino acids that we need from dietary protein and essential fatty acids that we must consume from dietary fats, but no one has yet discovered a carbohydrate molecule that we canât make within our own bodies. Furthermore, fat is not inferior to glucose as a fuelâyour heart and brain actually prefer ketones as a primary fuel source.Â²
The exception where dietary carbs are necessary is if a person is currently taking diabetes medications associated with the risk for hypoglycemia such as insulin or a sulfonylurea. In this case, dietary carbohydrate reduction has to be closely coordinated with the reduction or withdrawal of these drugs under expert medical supervision.
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How To Start The Keto Diet If Youre Living With Type 2 Diabetes
If you decide to start the keto diet, dont go it alone.
Youll also find heat-and-eat keto meals that you can order online at Factor. Subscribe and you get a complimentary session with a registered dietitian.
Above all, if youre interested in trying keto to manage diabetes, talk with your diabetes medical team including your endocrinologist and a registered dietitian who is also a certified diabetes care and education specialist before trying this eating plan. Start the diet slowly, cutting carbohydrates gradually, Zanini recommends. Dramatic reductions could lead to hypoglycemia, especially if youre on oral diabetes medications or insulin.
Regularly test both your blood sugar and ketone levels to prevent serious side effects. Doing so is very important for avoiding DKA, says Sylvia White, RD, CDCES, who works in private practice in Memphis, Tennessee. Warning signs of DKA include consistently high blood sugar, high ketone levels, dry mouth, nausea, vomiting, and frequent urination and complications can cause a diabetic coma.
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Animal Studies Have Mixed Results
A few animal studies have examined the effect of a ketogenic diet in type 1 diabetes, but their significance in humans is unclear. Poplawski et al examined the effects of an 8-week ketogenic diet vs a high carbohydrate diet in rat models of type 1 diabetes with nephropathy. The ketogenic diet group had a drastically improved albumin-creatinine ratio, indicating reversal of diabetic nephropathy.
Al-Khalifa et al placed 42 rats on either a normal diet, low carbohydrate diet, or high carbohydrate diet, all ad libitum, for 8 weeks. Half of each group was injected with streptozotocin to induce diabetes. Blood glucose levels and food and water intake increased with the normal and high-carbohydrate diets but not in the low-carbohydrate group . Weight gain was also significantly lower in the low-carbohydrate group . In the low-carbohydrate group, the number of beta cells did not differ between the control group and the group with the streptozotocin injection, while the other diet groups had a significant decrease in beta-cell mass in the streptozotocin groups vs controls. These results suggest that a low-carbohydrate diet may attenuate or prevent the development of diabetes.
Is The Keto Diet Safe
Starting in the 1970s, when the Atkins Diet book was first published, low-carb diets have caught the attention of many people trying to lose weight and improve their health. The ketogenic diet , which is both very low in carbohydrates and also very high in fats, has become one of the most talked-about diets in the past several years. With its rise in popularity, its no surprise that the keto diet has recently been the focus of dozens of research studies.
Based on what we know from the available research, is the keto diet safe? The evidence is clear that the KD can reliably help to treat obesity and improve insulin resistance, but the long-term impact of the KD on cardiovascular risk factors, liver disease and glucose tolerance is more controversial. Experts agree that genetics seem to play a role in how different people respond to the KD, meaning some may be more likely to thrive on very low-carb diets, while others are more susceptible to developing side effects.
Below well cover the pros and cons of the keto diet in terms of safety, and discuss tips for reducing the chances that the KD will lead to adverse effects.