If you’ve been living with diabetes for a while, then you may be wondering if the keto diet is an option.
This popular diet focuses on limiting carbohydrates and eating lots of healthy fats. It can seem like a lot of work to follow this type of eating plan, but the benefits are worth it!
The keto diet has many health benefits for people with diabetes including helping manage blood sugar levels. Here’s what you need to know about the keto diet and diabetes so that you can make an informed decision about whether or not this would be right for your lifestyle.
1. What is the keto diet and how does it work?
The keto diet is a popular eating plan that focuses on limiting carbohydrates and eating lots of healthy fats. When you follow this type of diet, your body enters into a state called ketosis. During ketosis, your body uses ketones for energy instead of glucose. This can help to manage blood sugar levels and improve diabetes symptoms.
If you are interested in trying the keto diet, it’s important to speak with your doctor first. They can help you figure out if this type of diet is a good option for you and how to get started.
There are many different ways to follow the keto diet. Some people choose to track their macronutrients (carbohydrates, fat, and protein) using keto calculators or apps.
You can also simply focus on eating whole foods that are naturally low in carbs like vegetables, fruits, nuts/seeds, dairy products (if tolerated), healthy fats like oils/butters/lard & animal proteins like meat & eggs.
2. Benefits of the keto diet for people with diabetes
People with diabetes often struggle to manage their blood sugar levels. The keto diet can help by stabilizing blood sugar levels and preventing spikes and drops. This is because the keto diet helps to keep insulin levels stable, which is crucial for people with diabetes.
The ketogenic diet can also reduce the risk of long-term complications from diabetes. Studies have shown that this type of eating plan may help to prevent or reverse chronic health conditions, such as heart disease and Type II Diabetes. This is because keto diets are associated with a number of benefits beyond weight loss, including better blood sugar control and reduced inflammation.
3. How to follow a keto diet if you have diabetes
While keto diets are often used to treat diabetes, you should always talk with your doctor before starting a new eating plan. Your healthcare provider can help create the best keto diet for you and explain how it may affect blood sugar levels.
There is no one-size-fits all ketogenic diet that works for everyone diagnosed with Type II Diabetes. However, most keto diets follow a similar pattern:
– 70% of your daily calories should come from healthy fats
– 20% of your daily calories should come from protein
– Only about 50 grams of net carbs per day
You may also need to adjust your medications when starting the keto diet. Your doctor can help you make the necessary changes and monitor your blood sugar levels as you transition to this new way of eating.
If you are looking for a keto diet plan that is specifically tailored for people with diabetes, there are a few options available.
The Diabetes Diet by Dr. Bernstein is an excellent resource that includes meal plans and recipes specifically designed for people with diabetes.
4. Foods to avoid when following a keto diet if you have diabetes
Just like with any other diet, there are some foods that you should avoid when following a keto diet if you have diabetes. These include sugary foods and drinks, processed foods, starchy vegetables, and fruit.
It’s important to avoid these foods because they can raise your blood sugar levels.
Some foods that you should avoid when following a keto diet if you have diabetes include:
- Sugar-sweetened beverages
- Processed foods
- Starchy vegetables like potatoes, sweet potatoes, and corn
- Fruit (except for berries)
Instead, focus on eating healthy keto-friendly foods like meat, fish, eggs, nuts, seeds, and low-carb vegetables. These foods will help you stay in ketosis and keep your blood sugar levels under control. If you’re not sure what to eat, consult a keto diet plan or speak with a nutritionist.
If you’re new to the keto diet, it’s important to start slowly. Make small changes at first and gradually add more keto-friendly foods to your diet. This will help you adjust to the keto way of eating and avoid any unpleasant side effects.
Useful keto-friendly foods include:
- Avocado oil
- Coconut oil
- Dark chocolate (high in fiber and antioxidants)
- Green leafy vegetables like kale, spinach, chard, or collards
- Grass-fed meats & wild-caught fish are best for omega fatty acids
- Nuts and seeds
Some dairy like cheese or heavy cream as it’s high in fat but doesn’t contain too many carbs
5. Tips for cooking food while on a keto diet
If you are new to the keto diet, cooking can seem like a daunting task. But with a little bit of practice, you will be able to whip up keto-friendly meals in no time! Here are some tips for cooking food while on a keto diet.
– Use healthy fats when cooking. Good choices include butter, coconut oil, and olive oil.
– Avoid keto flours in cooking recipes by using healthy alternatives like almond flour or coconut flour instead of wheat flour.
– When baking ketogenic desserts, use keto-approved sweeteners such as monk fruit sweetener, stevia extract, or erythritol.
– If you are unsure about a recipe, always check the keto food list to make sure that the ingredients are keto-friendly.
By following these tips, you will be able to cook delicious and healthy keto meals that fit into your ketogenic diet!
6. FAQs about being on a ketogenic diet if you have diabetes
Can you drink alcohol while on the keto diet?
While there is no one answer to this question, it is generally recommended that people avoid alcohol while following keto. Alcohol can interfere with ketosis, which is the goal of this diet.
Is it safe to follow a ketogenic diet if I have type II diabetes?
It may be possible for some people with type II diabetes to safely adopt a ketogenic diet. However, you should always talk with your doctor before making any major changes to your health. Because ketosis can affect blood sugar levels, it is important that you closely monitor your blood glucose levels when transitioning onto keto.
What are some good snacks to eat on the keto diet if I have diabetes?
Here are a few keto-friendly snack ideas for people with type II diabetes:
- Dark chocolate
What are the benefits of following a ketogenic diet if I have diabetes?
By limiting carbohydrates and focusing on ketosis, you may be able to manage your blood sugar levels more effectively. Many people find that keto is much less restrictive than other diets, which may make it easier to stick with.
Can I still take my medications while on keto?
Yes, you can continue to take your diabetes medication(s) when following keto; however, this should be done under the supervision of a physician. Always consult with your doctor before making any changes to your treatment plan or dose!
In conclusion, while keto may require some adjustment for people living with diabetes, it can be an effective way to manage blood sugar levels.
With careful monitoring, those on keto and medications for diabetes can safely follow this diet plan.
If you are interested in trying keto, speak with your doctor about how it might be a good fit for you.
Thank you for reading!