The Keto Diet for Diabetes
Eating habits play a big role in our health, especially in moderating our blood sugar. The ketogenic diet does not just change what we eat; it changes how the human body uses energy. For those either having or at risk of developing diabetes, keto can be a powerful tool in the journey toward better health.
What is a Ketogenic Diet?
The ketogenic diet, or the keto diet, is a systematically reliable approach, targeting diabetes at its very root by shifting the body's energy source away from carbohydrates and toward fats. Type 2 diabetes is widely viewed as a progressive disease; however, lifestyle changes can go a long way in its management and even in reversal. A diet low in carbohydrates and high in fats can stabilize blood sugar levels, reduce insulin resistance, and assist weight loss.[1] It can be a precious tool in diabetes prevention and management.
How Keto Helps Reduce the Risk of Type 2 Diabetes
The keto diet restricts carbohydrate intake, providing a more stable blood sugar level and combatting type 2 diabetes. By using fats for energy, the body lowers its need for insulin. This may increase insulin sensitivity in the longer term, allowing the body's cells to work optimally with insulin. Keto dieting can potentially decrease the chance of developing type 2 diabetes because it promotes weight loss which is a well-known diabetes risk factor.[2]
Keto as a Tool for Reversing or Stabilizing Diabetes
For those who have been suffering from diabetes, keto brings quite a few advantages. By reducing sugar and carbohydrate intake, the need for insulin can be reduced. Type 1, type 2, and pre-diabetic individuals can potentially keep their blood sugar stabilized and have less dependence on insulin or medications. Those with type 2 diabetes living a keto lifestyle can even reach remission, which is a state in which blood sugar remains within the target range without the use of any medication. Those in the pre-diabetic stage for type 2 diabetes can use this diet along with an active lifestyle to avoid developing type 2 diabetes later on in life.
A Few Tips for Success on a Keto Diet with Diabetes
- Work with Your Healthcare Team: Any new diet can affect your existing diabetes management plan. Talk with your physician or registered dietitian to adjust medications and monitor your progress.
- Quality Fats and Protein: Eat nutrient-dense foods to maximize the health effects of keto. Healthy fats can be derived from sources such as fish, olive oil, and nuts, with lean proteins added to help provide necessary nutrients without spiking blood sugar.
- Monitor Blood Glucose Levels: This will help you determine your success while indicating which foods are most effective in stabilizing your blood sugar.
Starting a Keto Journey Safely
With thoughtful planning, keto dieting can be both effective and sustainable. Building the foundation on nutrient-dense whole foods such as leafy greens, healthy fats, and lean proteins provides the essential nutrients to keep you satisfied and low-carb. Regular blood sugar monitoring and gradual adjustment of food intake helps keep your levels balanced, especially in the early days of the diet. Individuals with type 1 diabetes should especially monitor the volume of ketones in their bloodstream. Type 1 individuals have a higher risk of KDA (Diabetic ketoacidosis).[3] Please consult with a healthcare provider to make a plan that meets your needs. Keto can empower individuals to take control of high blood sugar through healthier dietary decisions!