You may have heard that a keto diet … also known as a ketogenic diet… can
be beneficial for diabetics. A keto diet requires you to:
* Limit your carbohydrate consumption * And increase your intake of fat and protein.
When living with diabetes… You should already watch out for
the type of carbohydrates you consume. Refined carbohydrates like:
* Bread * Pasta
* And processed foods… Can trigger blood sugar
levels to increase and become unbalanced. It is recommended for diabetics to limit their
daily carbohydrate count to less than 500 grams. However… A keto diet implies to eat less
than 50 grams of carbs per day. But… Can it be really beneficial for diabetics?
Well… keep watching to find out! In this video… We’ll explore the positive
and negative effects of keto for diabetics… And answer the ultimate question… Can keto
help reduce blood sugar? But before we dive in…
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And now… let’s get started by first looking at… The Role of Keto for Diabetes
Changing your eating habits… no matter the diet you follow…
Will impact how your blood glucose responds in some way.
So let’s take a look at how keto can influence your diabetes.
Keto requires to increase your daily intake of: * Fat
* And protein… And as a result… significantly reduce your carbs.
In a balanced diet… the body uses carbs as a source of energy…
And this is because carbohydrate foods such as: * Wholegrain
* Vegetable * And fruits…
Are rich in minerals… vitamins… and fibers. However… not all carbohydrate-rich foods
are created equal… And eating too many carbs can increase:
* Insulin resistance and * Blood sugar levels…
Because the body receives more energy than it needs.
When starting a keto diet… the body quickly runs out of carbohydrates to burn.
As a result… it activates its nutritional ketosis process… and starts burning stored fat instead.
To do so… the body increases its production of blood acid ketones.
This process means that less insulin is needed within the body…
Because there is simply less glucose to deal with. Let’s look at how that can benefit
your blood sugar levels by exploring… The Positive Effects of Keto for Diabetes
When the body starts using fat instead of carbohydrates for energy…
It reduces its cellular dependency on glucose… and by doing so…
It requires less insulin… And that is an important benefit for diabetics with insulin resistance.
Having a resistance to insulin means that…. The insulin hormone can’t properly process the
full amount of glucose we feed ourselves with. As a result… It can influence
a blood glucose imbalance. With ketosis… the body doesn’t
have to rely so heavily on insulin… Because there is less glucose to use.
And this may help to keep blood sugar levels under control.
A study followed 84 participants with type-2 diabetes.
One group consumed a keto diet and ate less than 20 grams of carbohydrates per day.
The other consumed a reduced-calorie diet and ate around 500 grams of carbohydrates per day.
After 24 weeks… researchers observed that… Those who consumed a keto diet had better
control over their blood sugar. They also needed less insulin
support through medication. Another study in people with
type-2 diabetes found that… Those who consumed less than
20 grams of carbs daily for 2 weeks… Reduced their plasma glucose levels
from 7.5 to 6.3mmol/l. (millimoles/liter) They also experienced
a 75% increase in insulin sensitivity. More research also pointed out the
benefits of a keto diet for weight loss. Overall… There is strong evidence that…
Following a keto diet as a diabetic can be beneficial to reduce blood sugar.
However… the way your blood glucose responds to keto…
Will be different from someone else living with diabetes…
And there can be negative effects of keto for your blood glucose that you need to be aware of.
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And now… let’s look at… The Negative Effects of Keto for Diabetes
We’ve seen that a keto diet means less glucose in your body…
which can help your blood sugar. But it also means fewer nutrients.
When you cut out all carbohydrates from your diet… you also deprive your body from:
* Vitamins * Antioxidants
* Minerals… such as magnesium… zinc… and potassium * And fiber.
This is because these nutrients are primarily found in carbohydrate-rich foods such as:
* Fruit * Vegetable
* And whole grains. When you limit your
carbohydrate intake to less than 50 grams a day… You can be more prone to nutrient deficiencies.
For example… Experts have found that…
Vitamin C deficiency in people with type-2 diabetes… can increase diabetes mellitus.
Similarly… A study noted that vitamin D deficiency increases:
Inflammation * And insulin resistance.
Along with those vitamins… Not eating enough food rich in
antioxidants… such as flavonoids… or anthocyanin… Can have a more severe impact for diabetics.
These antioxidants are essential to reduce:
* Inflammation * Oxidative damage
* Blood glucose imbalances * Risks of diabetes complications.
And so are minerals… and fiber…. Which can be limited when following a keto diet.
Eating keto means that overall…. You reduce… or in some cases… completely eliminate
essential nutrients from your plate. And while this can be beneficial
to your blood glucose in the short-term… There is currently no evidence that… a long-term
keto diet helps keep your diabetes under control. In fact… it might cause important deficiencies
that may aggravate your diabetic symptoms. So Overall… It is best to chat with your
healthcare provider before jumping onto a keto diet.
Now… we want to hear from you. Have you tried following a keto diet
as a diabetic? Or are you thinking about it? Help a fellow diabetic and share your thoughts
in the comment section below. And before you leave… make sure
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Thanks for watching. We hope you're having a diabetes-fighting day.