Keto Diet has taken the health and fitness world by storm in a very short span of time. Its increasing popularity among the common people for weight loss purposes and many other health benefits makes it one of the most followed diets all throughout the world.
While a keto diet offers many potential advantages in terms of weight management, healthy body metabolism, and specific nutritional gains, the talks are around the notion that it is also a great diet plan for diabetics. The answer isn’t simple. Studies are still going on and there are mixed outcomes as to whether a keto diet is good for diabetes.
What Is a Keto Diet?
A Keto Diet is a diet focusing on consuming foods that are very low in carbohydrates, moderate in protein, and comparatively high in fats. It is a very restrictive diet requiring major dietary changes in your everyday regime.
The conventional keto diet recommends that you consume-
- 55-70 percent of your daily calories from fat
- 25-35 percent from protein
- Only 5-10 percent from carbohydrates (including carbs from vegetables and fruits)
Now, following this pattern of diet where restricting carbohydrates is the utmost priority, can be fairly difficult. But with proper guidance and consistent efforts, a keto diet can be a cakewalk for you once you are habituated to the shift in your eating pattern.
Typically, on a keto diet, for a 2000 calorie diet a day, you are required to consume only 50 grams of carbohydrates and all the rest of the calories are compensated adequately by protein and fat sources.
What Is the Science Behind the Keto Diet?
Our body gains fuels energy mainly from glucose (sugars) which we majorly get from carbohydrates.
Since on a keto diet, carbs are consumed in very restricted amounts, the body runs out of glucose and thus starts using up fat to fuel itself.
This leads to the burning of fat which is also called “ketosis”. Fat exhaustion majorly results in weight loss, a key reason why people follow this diet efficiently- to shred down pounds.
As beneficial as a keto diet is, it also comes with a certain onset of temporary symptoms like headache, fever, nausea, muscle cramps, acidity, etc. due to the sudden change in the diet pattern. These symptoms are collectively termed as ‘Keto flu.
Keto Diet and Diabetes: What’s the Connection?
Diabetes, as we all are aware, is a medical condition where your blood glucose levels rise abnormally high. It is classified into-
Type 1 diabetes wherein the body does not make enough insulin to control the blood sugar levels.
Type 2 diabetes where the body does not use the produced insulin effectively leading to uncontrolled blood sugar levels
Prediabetes where the blood sugar levels are higher than normal but not to a level where you can call it a type 2 diabetes
Gestational diabetes is when women suffer from diabetes in their pregnancy period.
Out of all these types of diabetes, the most common one is Type 2 diabetes which is generally found in adults.
A keto diet is fairly safe and effective for people managing Type 2 diabetes. For the most part, this diet can be risky for Type 1 and gestational diabetes.
Since a keto diet follows a very fewer carbs system, for people with Type 2 diabetes where sugars are again restricted, this diet can be a great fit.
If you’re insulin resistant, which means your body doesn’t respond effectively to the hormone insulin, nutritional ketosis may help you since your body will require and produce less insulin.
Keep in mind that most researchers have only looked at the keto diet’s short-term effects. It’s unknown whether it works as a long-term diabetes management strategy.
Benefits of the Keto Diet For Diabetics
To begin with, the ADA (American Dietetic Association) does not recommend a keto diet as a whole and the sole method to cure diabetes.
It isn’t a magic diet that will work over other diets. It comes with its set of side effects and thus following a proper consistent plan here is important.
Since a keto diet is a claimed approach by many as an effective diet option, let’s have a quick glance at its benefits-
- A keto diet is majorly about weight loss. It helps in reducing weight by using up fat for energy.
- It decreases triglyceride levels in the body. One of the key drivers of elevated TG levels is simple sugars which mostly come from carbs. Since carbs are restricted in the keto diet, the TG levels fall down drastically thus preventing heart problems.
- People with diabetes and insulin resistance may benefit from low-carb and ketogenic diets. Cutting carbs decreases blood sugar and insulin levels dramatically, according to studies.
- Low carb diets like a keto diet are a good marker of lowering blood pressure thus preventing hypertension.
- Low-carb and keto diets have been shown to be effective in better cognitive function and neural mechanisms.
- Keto diet reduces the need for insulin in the body as the diet is already restricted in carbs which is the major source of high sugars in the blood.
Relatively, It is a safe option for people having Type 2 diabetes owing to the fact that it helps with weight loss, maintains normal blood sugar levels, and also promotes good heart health. However, the diet comes with its own repercussions so a warning mandate is necessary.
Warning for Diabetics Before Starting a Keto Diet
- One of the major drawbacks of following a keto diet if you are a diabetic is that you can suffer from diabetic ketoacidosis ( presence of excessive ketones in the blood) which is a serious medical condition requiring hospitalization.
- The diet is specifically NOT for people suffering from Type 1 diabetes and women going through gestational diabetes. Again, the outcome can be DKA along with fatal health symptoms.
- If you have any kind of eating disorder, be it in the past or present, make sure to consult your doctor before you start a keto diet. Eating disorders and following a keto diet hand in hand may counteract leading to worse health issues.
- Since a keto diet is a very low-carb diet, your body will lack many important nutrients which may lead to lethargy, fatigue, and other physical symptoms. Make sure you consume good amounts of keto electrolytes and other suitable keto foods to prevent this.
- The diet stresses a high-fat diet. Saturated fat (found in foods like bacon and butter) can boost cholesterol levels, particularly LDL, which has been related to heart disease. This is especially concerning for diabetics, as the disease makes you more prone to develop heart disease.
- You can also suffer from bowel problems while you are on a keto diet since the intake of fibrous foods is restricted. In such cases, you can suffer from constipation, keto diarrhea, etc.
Best Keto Foods for Diabetics
- Nonstarchy vegetables like beans, cucumber, broccoli, tomato, cauliflower, etc.
- Keto electrolyte sources like electrolyte-infused waters, coconut water, etc.
- Eggs
- Lean meat
- Nuts and seeds
You must remember that it is not a feasible plan for you in long term. It can be hard to follow, may lead to nutrient deficiencies, and can also cause many health problems in the long run.
So it is always advised to thoroughly check with your respective healthcare provider before you dive in for a keto diet.
Bottom Line
For diabetics, It is not a permanent solution nor a majorly recommended one. However, it is a good diet to follow if you wish to shed some pounds and manage your blood sugar levels for a particular period of time.
From our end, the advice is to resort to healthy living instead of restrictive living. Follow small steps for holistic health like spreading your carb intake evenly throughout the day, consuming small meals rather than eating everything all at once, focusing on green leafy vegetables and fresh fruits, etc.
