Diabetes is a metabolic disorder that affects how the body consumes blood glucose (sugar), which is a key source of energy for the body's cells. According to the National Diabetes Statistics Report for 2020, one out of every ten Americans has diabetes, with type 2 diabetes accounting for nearly 90% of cases. Type 2 diabetes, unlike type 1 diabetes, is mostly impacted by modifiable risk factors such as smoking, obesity, inactivity, high blood pressure, and poor diet.
Insulin is a hormone generated by the pancreas that allows glucose from the bloodstream to enter the cells of the body. The pancreas no longer makes enough insulin, or the cells in the muscle, fat, and liver become insulin resistance, causing blood sugar levels to climb too high in type 2 diabetes. High blood glucose, if left untreated, can damage your blood vessels, resulting in more serious problems such as heart and kidney disease, blindness, and nerve damage.
The good news is that type 2 diabetes may be substantially avoided and managed by losing weight and making better dietary choices. Let's look at how the keto diet can help with diabetes and how it can be an effective intervention for better blood sugar control. We'll also go over some keto meal planning advice.
What is the Keto Diet?
The keto diet is a high-fat, moderate-protein, low-carbohydrate eating regimen that was first used to treat epilepsy in the 1920s. It has been studied more for treating endocrine problems, such as type 2 diabetes and obesity, in the last 15 years.
The body's preferred energy source is glucose, which is derived primarily from carbohydrate-rich foods like bread, pasta, and fruit. The keto diet aims to put you in a state of nutritional ketosis, in which your body burns fat for energy rather than glucose. Carbohydrate consumption must be substantially reduced to achieve ketosis and prevent the liver from generating enough glucose to meet the body's energy needs.
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Although the exact amount varies from person to person, this usually entails restricting carbohydrate intake to no more than 50 grams per day, or less than 10% of total calories. Fat provides the majority of the day's calories, accounting for 55-60% of total calories.
It's recommended that the remaining 30-35 percent of calories come from protein to maintain lean body mass while still achieving ketosis. The liver is forced to break down fat into fatty acids as a result of this macronutrient allocation, resulting in ketones. This process is known as ketogenesis, and it provides the body with an alternate fuel source while also stabilizing insulin levels, which is important for weight loss and blood sugar control.
Because of the keto diet's restrictive nature and its impact on a variety of hormones, a significant question arises: is the keto diet safe and beneficial for all groups, particularly diabetics?
Is the Keto Diet Safe for People With Diabetes?
When examining the keto diet's safety for diabetics, it's vital to distinguish between type 1 and type 2 diabetes. Although research has shown that the keto diet can help people with diabetes control their blood sugar and reduce their insulin needs, there is little evidence that it can help people with type 1 diabetes. More study is needed to support long-term usage of the diet in practice.
Ketoacidosis is a dangerous condition that occurs more frequently in people with type 1 diabetes. Diabetic ketoacidosis (DKA) is a life-threatening condition caused by abnormally high blood sugar and ketone levels. Ketones build up in the blood when they are created too quickly, causing it to become acidic. This is frequently triggered by chronically increased blood sugar levels or noncompliance with recommended medications, and it can be hazardous if untreated.
Nutritional ketosis is a metabolic condition in which the body produces and uses ketones for energy. The purpose of a ketogenic diet is to achieve this metabolic state, in which ketones can be detected in the blood. Blood ketone levels of 0.5-3.0 millimoles per liter (mmol/L) are normal while on the ketogenic diet. Although both require the synthesis of ketones in the body, nutritional ketosis differs from diabetic ketoacidosis.
The keto diet for diabetics can help with weight reduction and diabetes symptoms management, but it's not for everyone, especially those with an eating disorder or a history of disordered eating, kidney disease, heart disease, pancreatitis, or other fat-related disorders. Before starting a keto meal plan, speak with your doctor to be sure it's the proper dietary change for you.
Type 2 diabetes
The development of a balanced diet is an important part of managing type 2 diabetes. The keto diet is more confidently advised as a dietary intervention for persons with type 2 diabetes than for type 1 diabetics, given the majority of studies on nutritional ketosis and diabetes management have been undertaken in the type 2 diabetes/overweight population. More research is needed to determine the ketogenic diet's long-term safety and effectiveness for diabetics; nevertheless, severely restricting carbohydrate intake has been proven to reduce medication use and improve the following in patients with type 2 diabetes:
- Blood sugar control
- Insulin sensitivity
- Body weight
- Blood pressure levels
A keto diet may aggravate certain health conditions, and there is limited data on its use in treating children, pregnant women, those with a history of hypoglycemia, and diabetics who are underweight. Before starting the keto diet, talk to your doctor, especially if you're on any diabetes or blood pressure medications.
Prediabetes
Prediabetes is a stage in the progression of type 2 diabetes in which blood sugar levels are increased but not to the point where diabetes is diagnosed. At this time, lifestyle changes are critical not just to prevent type 2 diabetes from progressing, but also to reduce the risk of heart disease and stroke. According to research, decreasing just 5-10% of your body weight will greatly reduce your chance of getting type 2 diabetes.
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Blood sugar levels can be brought back to normal with a prediabetes diet plan along with increased physical activity. Adults with prediabetes who follow a keto diet have lower blood sugar levels, lose more weight, and need fewer drugs than those who follow a less carb-restrictive diet, according to research.
Type 1 diabetes
If you have type 1 diabetes and want to try the keto diet, you should first consult with your doctor. It's normal for oral medications and insulin regimens to need to be changed as your carbohydrate intake lowers. Hypoglycemia and DKA are two potential problems that can occur if not adequately monitored. A keto diet for diabetics has the potential to enhance blood glucose management in people with type 1 diabetes, according to research, but it should not be begun without medical supervision. More high-quality research are needed to assess the long-term effects of following a keto diet, so proceed with caution.
How to Keto Diet Meal Plan for Diabetics
The ketogenic diet's purpose is to induce nutritional ketosis in the body, which has been found to be successful for weight loss and type 2 diabetes management in the short term. The apparent problem is whether or whether a restrictive diet regimen can be maintained over time. Work with your healthcare provider before starting a keto diet to be sure it's done safely and that it's the right option for your health.
Despite the fact that carb-rich meals are forbidden on the keto diet, it's critical to consume lots of healthy fats and nutrient-dense whole foods that are high in antioxidants and fiber. You'll be more likely to incorporate a range of unprocessed, keto-friendly foods and stick to a keto diet if you prepare ahead. A good program can help you with this.
One good program I can direct you to is: The Costum Keto Diet
A very popular program that gives you a variety of easy daily recipes and a personalized 8-week meal plan.
Tip #1. Calculate your daily caloric needs
Carbohydrates, fats, and proteins are macronutrients that the body requires in large quantities in order to function. A very particular macronutrient ratio is required to enter nutritional ketosis:
- 55-60% Fat
- 30-35% Protein
- 5-10% Carbohydrates
Estimating your body's daily energy (caloric) demands will help you figure out how much of each food type you should eat on a keto diet for diabetes. The Mifflin-St Jeor equation is one of the simplest ways to calculate your energy requirements. This method is used to determine your basal metabolic rate (BMR), which is the amount of energy required to power your body's most fundamental operations. Height, weight, age, and gender all play a role in determining your BMR. You can determine your total energy expenditure (TEE) by stating your daily activity level once you know your BMR. It's vital to remember that this equation is only used to estimate your body's energy requirements; it doesn't take into account your body composition.
Tip #2. Adhere to macronutrient percentages
Knowing your total caloric needs for the day is not for calorie counting, but to give you insight into how your macronutrient distribution should look to reach a state of nutritional ketosis. For example, if your TEE is 2,000 calories, your daily macronutrient ratio would be as follows:
- 1,100-1,200 calories (122-133 grams) from fat
- 600-700 calories (150-175 grams) from protein
- 100-200 calories (25-50 grams) from carbohydrates
On the keto diet for diabetics, there is no specific rule for how many meals you should consume each day – some people prefer three meals, while others prefer four to six smaller meals. Create a meal schedule that works for you, but follow your hunger cues: eat when you're hungry and stop when you're satisfied. The quantity and quality of macronutrients taken are more essential than the number of meals consumed each day.
Tip #3. Focus on whole foods and avoid processed foods
When you think of a high-fat diet, you might imagine dishes laden with bacon, butter, and cheese. Although these items are all keto-friendly, you should also include plant-based fats in your diet, as well as a range of low-carb, nutrient-dense foods. The ideal keto diet for diabetes consists of entire, single-ingredient foods such as:
- Healthy proteins: wild-caught fish, grass-fed beef, poultry, eggs
- Nuts and seeds: almonds, pecans, walnuts, chia seeds, sunflower seeds
- Healthy oils: avocado, coconut, extra-virgin olive, flaxseed, walnut, sesame
- Minimally processed, high-fat dairy: whole-milk yogurt, cream, butter, ghee
- High-fat produce: avocados, coconut
- Non-starchy vegetables: green peppers, spinach, artichokes, broccoli, greens
- Low-carb fruits: berries, lemons, kiwis, plums
Including a variety of complete foods in your meals will assist to prevent nutrient insufficiency and diet tiredness by providing your body with necessary minerals, vitamins, fiber, antioxidants, and electrolytes.
Whole foods are ones that are as near as possible to their natural state. Although whole foods are best for a healthy diet, it's important to remember that not all processed foods are harmful; in fact, most of the food we buy at the supermarket has been processed in some way, whether it's through canning, heating, freezing, dehydrating, or milling.
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Foods that have been excessively processed should be avoided on any diet. The biggest issue with these foods is that they have a lower nutritional value. Added sugars, salts, hydrogenated fats, and artificial substances are frequent in highly processed foods, all of which can be harmful to your health. Despite the fact that the number of "keto-friendly" items available at the supermarket is growing, be wary! While some processed foods provide important nutrients while also being convenient, others may contain the substances listed above.
Tip #4. Aim for heart-healthy fats
The keto diet for diabetics is primarily made up of fats, but the type of fat you consume is important. Unsaturated, saturated, and trans fats are the three types of fat in the diet. Despite the fact that all of these fats contain nine calories per gram, they are not created equal.
Animal-based items like red meat, cheese, and butter are high in saturated fats. Due to the link between a diet heavy in saturated fats and an increased risk of heart disease, this fat was historically referred to as "bad" fat. Newer research reveals, however, that the quality of saturated fats in the diet, rather than the quantity, has a bigger impact on heart health.
Mono- and polyunsaturated fats are found in meals that are good for your heart. These "healthy" fats have been demonstrated in studies to lower cholesterol and inflammation in the body. Saturated fats are superior to unsaturated fats in terms of blood cholesterol levels and insulin sensitivity, according to numerous research. Fats/oils can be found in a variety of foods, including:
- Plant oils: avocado, coconut, extra-virgin olive, flaxseed, walnut, sesame oils
- Nuts: pistachio, almonds, pecans, walnuts, pistachios, hazelnuts
- Seeds: sesame, chia, flax, hemp, pumpkin, sunflower
- Nut butters: peanut, almond, and other nut butters. Note: the ingredients should only be nuts and salt – nothing else.
- Fatty fish: salmon, mackerel, tuna, sardines, herring
- Produce: avocados, olives, fresh coconut
Trans fats are the third type of fat, and they are the most hazardous and should be avoided. Many highly processed foods, such as fried dishes, baked goods, refrigerated doughs, margarines, and other spreads, contain trans fats. Not only does eating trans fats and partially hydrogenated oils raise your risk of heart disease and stroke, but it also raises your risk of type 2 diabetes.
When planning your diabetic keto diet, go for heart-healthy fats. For persons with type 2 diabetes, substituting healthy unsaturated fats for saturated fats is beneficial for preventing heart disease.
The Takeaway
Diet and lifestyle decisions play a big role in type 2 diabetes. The ketogenic diet is not a fad diet; it is a well-researched and successful way to manage obesity and diabetes. Concerns about the long-term viability of a high fat, moderate protein, low carb eating plan arise, as they do with any restrictive diet. Before deciding if a ketogenic diet is the best lifestyle option for your short and long-term health, speak with your doctor.
Once you’ve consulted with your health care provider, the Custom Keto Meal Plan and a keto shopping list can help you get started on creating an enjoyable and sustainable keto diet and lifestyle.
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