Keto and Diabetes: Do They Go Together?
Does Keto fit your diet and diabetes perfectly? Some experts and diabetics think so! When you follow the Keto diet, your body uses fat instead of sugar and converts it to clean energy that reduces blood sugar levels and insulin requirements.
In many ways, a ketogenic diet appears to be made for people who try to prevent or manage diabetes because sugar and carbohydrates - two of the most relevant aspects of most diets. While following this new diet, diabetics saw a drastic reduction and even destroyed their medication.
Don't worry - this diet won't make you feel deprived. If anything, people have a reputation for feeling very satisfying and energetic when they reach a ketosis. Let's see if the Keto diet is a healthy option for you and your diabetes management!
Keto Diet and Diabetes
For people with prediabetes, type 2 diabetes and type 1 diabetes are typically recommended to minimize sugar and carbohydrate intake to maintain healthy blood sugar levels. A ketogenic diet is a very low carbohydrate diet that converts the body's “fuel source dan from burning glucose (or sugar) to burning fat.
This major change in dietary habits encourages et ketosis,, which means your body is now a fat burner instead of a sugar burner. In addition to first-hand calculations, research shows that ketogenic eating may help some diabetics lower blood sugar levels and better control them.
Ketogenic diet for prediabetes
Obesity has been shown to be one of the main risk factors for diabetes and helps to lose weight after a ketogenic diet. According to the scientific article published in 2014, “The low carbohydrate ketogenic diet period can help to control hunger and improve fat oxidative metabolism and therefore can reduce body weight. may help reduce the chances of developing diabetes.
In addition, as Harvard School of Public Health states, gelişim Carbohydrate metabolism plays a major role in the development of type 2 diabetes, which occurs when the body cannot make enough insulin or use insulin properly. Bir When a food containing carbohydrates is eaten, the digestive system must process these carbohydrates and turn them into sugar that enters the bloodstream. The ketogenic diet minimizes carbohydrate intake to a great extent, therefore, in addition to prediabeticists, type 1 and type 2 diabetics are not forced by carbohydrate breakdown, which increases blood sugar levels in their bodies and can create problematic insulin demands for the body.
Keto diet and type 2 diabetes
Is the Keto diet good for type 2 diabetes? The Keto diet can help a lot for type 2 diabetes, because the body is now using carbohydrates instead of fat as its main fuel source. This way of eating reduces the body's insulin demand and helps to maintain a low but healthy blood sugar level. If you are a type 2 diabetes patient on insulin, you may probably need less insulin as a result of a ketogenic diet.
A keto diet and diabetes study published in Nutrition magazine in 2012 compares the low carbohydrate ketogenic diet (LCKD) with a low-calorie diet (LCD) to improve glycemia (the presence of glucose or sugar in the blood). Overall, the study found that a low-calorie keto diet was more beneficial than a low-calorie diet in obese type 2 diabetics.
, Ketogenic diet seems to improve glycemic control. Therefore, diabetic patients on a ketogenic diet should be under strict medical supervision because LCKD can significantly lower blood sugar levels. ”A previous study has also shown that for patients with type 2 diabetes, long-term administration of the keto diet reduces body weight. improves blood sugar levels and may result in a less needed dose of antidiabetic medication.
Another study published in Nutrition and Metabolism finds that a low glycemic index, low calorie diet, and low carbohydrate ketogenic diet can improve glycemic control, promote weight loss, and reduce or eliminate diabetic need. a 24-week drug treatment where the low carb keto diet is en the most effective in improving glycemic control ”.
The researchers noted that subjects receiving 40 to 90 units of insulin prior to the study were able to completely eliminate their insulin use and at the same time improved blood sugar control! They also noted that this effect occurred “immediately after applying dietary changes,, so people with type 2 diabetes need to closely monitor their blood sugar and possibly correct their drug doses / needs with the help of their doctor.
Keto diet and type 1 diabetes
An article published in the New York Times in 2018 examines the use of a keto diet and diabetes type 1. This article shows how many diabetes specialists will not recommend low-carbohydrate diets, especially for children with type 1 diabetes, especially as they are children. hypoglycemia as a result of carbohydrate restriction and its potential to adversely affect the growth of the child.
The New York Times reports that studies have rejected this concern and filed a lawsuit to consider a ketogenic diet for both children and adults with type 1 diabetes. Specifically, in the 2018 study published in the Journal of Pediatrics, he took a look at glycemic control following a high protein diet with type 1 diabetes and very low carbohydrates between children and adults. Researchers have shown that both adults and children who consume this diet show “exceptional” blood glucose control that does not have high complication rates, with doses of insulin smaller than normally required. In addition, research data may be a good idea, although it is a lower research than researchers, but a very low carb diet has no negative impact on the growth of children.
Ketogenic Diet Meal Plan in Diabetics
If you have diabetes, talk to your doctor before starting the ketogenic diet meal plan. When you get approval from your doctor, some of the basic building blocks of the ketogenic diet are:
Healthy fats: Examples include saturated fats, monounsaturated fats, and certain polyunsaturated fats (PUFAs), particularly omega-3 fatty acids. It is best to emphasize saturated fats on a daily basis, especially compared to PUFAs.
Protein: A typical recommended keto protein intake is between one and 1.5 grams per kilogram of your ideal body weight. Divide your ideal weight by 2.2 to convert pounds to kilograms. Kidney Disease: Improving Global Outcomes (KDIGO) limits the intake of protein by diabetic adults to less than one gram per kilogram of body weight per day, and adults with chronic kidney disease prevent more than 1.3 grams of protein per day. kilograms per day.
Carbohydrates: Historically, a targeted keto diet consists of limiting daily carbohydrate intake to only 20-30 net grams. “Net carbohydrate” is the amount of carbohydrate remaining when dietary fiber is considered. Once ingested, most people do not count one gram of fiber based on their daily carbohydrate share, because fiber is digestible. In other words, total carbohydrates - grams of fiber = net carbohydrates. This is the most important thing in carbohydrates.
Water: Drinking enough water can help you avoid fatigue and is important for good digestion. It is also necessary for detoxification. Aim to drink 10 to 12 ounces a day.
There are no “cheating days” or “cheating meals inde in the Keto diet. The real reason is that if you eat a meal rich in carbohydrates, you'll get out of ketosis and then you'll start over. Plus, if you're eating a tricky meal, you can experience the return of keto flu symptoms that you've done in the past.
Ready to dive into your new keto diet plan? Here are some examples of foods that are one of the best options for ketogenic diet and to lower blood sugar levels. You'll definitely want to add many of the following to your next grocery list:
Healthy Oils
MCT oil, cold pressed coconut, palm fruit, olive oil, flax seed, macadamia and avocado oil - 0 net carbohydrates per tablespoon
Butter and ghee - 0 net carbohydrates per tablespoon
Lard, chicken oil or duck oil - 0 net carbohydrates per tablespoon
Protein
Grass-fed beef and fatty parts of meat, including lamb, goat, beef, venison and other games (try to avoid beef antibiotics). Grass-fed, fatty meat is preferred because its quality is higher in omega-3 fat - 0 grams of net carbohydrates per 5 ounces
Poultry including turkey, chicken, quail, pheasant, chicken, goose, duck - 0 grams net carbohydrate per 5 grams
Headless egg and yolk - 1 grams of net carbohydrate each
Tuna, trout, anchovies, sea bass, flounder, mackerel, salmon, sardines, etc. Fish including - 0 grams net carbohydrates per 5 ounces
Non-Starchy Vegetables
Dandelion or beet greens, catches, mustard, turnip, arugula, chicory, chicory, chicory, chicory, chicory, fennel, radicchio, arugula, sorrel, spinach, cabbage, chard, etc. Cup
Fruit vegetables such as broccoli, cabbage, Brussels sprouts and cauliflower - 3-6 grams net carbohydrates for 1 cup
Celery, cucumber, zucchini, chives and leeks - 2–4 grams net carbohydrates for 1 cup
Some fermented foods such as sauerkraut, kimchi, dairy or coconut kefir (also useful for bowel health) - 1-2 g net carbohydrate per 1/2 cup
Fresh herbs - close to 0 grams of net carbohydrates per 1-2 tbsp
Oil Based Fruit
Avocado - 3.7 grams of net carbohydrates per half
snacks
Bone juice (homemade or protein powder) - 0 grams net carbohydrate per serving
Dried beef or turkey (jerky) - 0 grams of net carbohydrates
Hard boiled eggs - 1 gram clear carbohydrates
Avocado with 1/2 sliced salmon (salmon) - 3-4 grams of net carbohydrates
Ground beef wrapped in lettuce - 0-1 grams net carbohydrates
Spice
Spices and herbs - 0 grams of net carbohydrates
Hot sauce (no sweetener) - 0 grams of net carbohydrates
Apple cider vinegar - 0–1 gram net carbohydrate
Mustard-free mustard - 0–1 gram net carbohydrate
Poppy seeds - 0 grams net carbohydrates
beverages
Water - 0 grams of net carbohydrates
Sugar-free coffee (black) and tea; metered drink - 0 grams of carbohydrates, since high amounts can affect blood sugar
Bone juice - 0 grams of net carbohydrates
Looking for ketogenic diet recipes for diabetics? Here you will find many delicious options: Healthy Fat High + Carbohydrate Low Keto Recipes
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