8 Reasons You Should Consider Keto Diet if You’re a Diabetic
You may argue that the keto diet is just another diet. Give it 3-6 months and the next best thing will replace it.
In this article, we will explain what the keto diet is and why people are choosing it in 2022. To begin with, a keto diet is a low-carb diet. The point is that the liver produces “ketones,” which are used as energy by the body. When you consume carbohydrates, your body produces glucose and insulin.
Because it is so simple to use, glucose is the body’s preferred energy source. The body produces insulin to aid in the digestion of glucose. Because glucose is the primary energy source, fat is stored because fat isn’t required as an energy source (glucose is available). By lowering carbs, the body goes into a state referred to as ketosis.
The ultimate goal is to deprive yourself of carbs (not calories) in order to induce this metabolic state in the body. Ketone levels that are optimal provide numerous health, weight loss, physical, mental, emotional, and performance benefits.
Checkout below the 8 reasons you should consider keto diet if you are diabetic.
There are obvious weight loss benefits because body fat is used as an energy source. Insulin levels plummet because it is produced at a much lower rate when glucose is not consumed. This results in a fat-burning inferno! The cool thing is that science is proving that the keto diet has long-term benefits!
Want to learn a cool trick? To maximise the effect, include MCT (Medium Chain Triglycerides) oil in your daily diet! MCT is one of the most important triglycerides found in coconut oil.
Blood Sugar Control
As a way to manage and prevent diabetes, studies show that the ketogenic diet is superior to diets that only focus on lowering blood sugar or calories. This is especially beneficial for Type-2 diabetics.
Improved Mental Focus
Here’s the deal – Ketones are an excellent source of brain fuel. Lowering carbs results in more balanced blood sugar, which leads to better mental performance. Furthermore, increasing fatty acids has been shown to improve brain function.
Balanced Energy Levels
Your body will have a more balanced energy source if you use fat as fuel. Fat can be easily converted into fuel. Because of the way fats are processed in the body, you will feel “full” for longer.
The ketogenic diet is one of the most widely used therapies for children with uncontrolled epilepsy! It is also true in the case of adults with Type-2 diabetes who have an increased risk of epilepsy.
Lowering Cholesterol and Blood Pressure
A keto diet has been shown to significantly increase HDL particle concentrations while decreasing LDL particle concentrations. In general, there have been numerous studies on low-carb diets that show better blood pressure improvement than other diets.
Improve Insulin Resistance
Many people suffering from insulin resistance begin to optimise their insulin production in order to get out of that state. In the long term, diabetes keto diet can help improve insulin resistance.
Switching to a low-carb diet reduces lesions and skin inflammation. Many studies are now indicating a possible link between high-carb eating and acne. Now, that’s one less known benefit of keto, for a diabetic person worrying about acne!
Diabetes Keto Diet Components | Why Keto Diet for Diabetics?
To begin a diabetes keto diet, you must plan ahead of time! The main thing to remember is to limit your carbohydrate intake and replace it with vegetables, nuts, and dairy. ZERO (or very little) refined carbohydrates, such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes), or fruit.
Avocado, star fruit, and berries are exceptions.
Exclusions in Keto Diet for Diabetics
- Do not consume grains such as wheat, corn, rice, cereal, and so on.
- Honey, agave, maple syrup, and other sugars
- Apples, bananas, oranges, and other fruits
- Potatoes, yams, and other tubers
Inclusions in Keto Diet for Diabetics
- Consume meats such as fish, beef, lamb, poultry, eggs, and so on.
- Spinach, kale, and other leafy greens
- Broccoli, cauliflower, and other above-ground vegetables
- Hard cheeses, high fat cream, butter, and other dairy products.
- Macadamias, walnuts, sunflower seeds, and other nuts and seeds
- Avocado and berries – raspberries, blackberries, and other berries with a low glycemic index
- Sweeteners such as stevia, erythritol, and monk fruit
- Coconut oil, high-fat salad dressing, saturated fats, and other fats.
Know More on What to be Included in a Diabetes Keto Diet
Keep in mind that a customised diabetes keto diet is high in fat, moderate in protein, and low in carbohydrates. As such it is ideal to choose a diet that is 70 percent fat, 25 percent protein, and 5 percent carbohydrate.
Typically, 20-30g of net carbs is recommended for daily dieting; however, the lower your carbohydrate intake and glucose levels, the better the overall results. If you’re doing keto for weight loss, you should keep track of both your total and net carbs. Protein should be consumed as needed, with fat accounting for the remaining calories in your day.
“What is a net carb?” you may wonder. It’s really that simple! Net carbs are total dietary carbohydrates minus total fibre.It is advisable to keep total carbs under 35g and net carbs under 25g (ideally, below 20g). Dark green and leafy vegetables are always the best option. Consume plenty of these for your micronutrients!