Keto diet
Diabetes is a chronic health disease associated with insufficient production of insulin or ineffective use of insulin by the body. The blood levels rise abnormally high than the normal levels in diabetes.
Diabetes is the second most common disease among older adults. According to WHO, diabetes became the direct cause of around 1.9 million deaths. The most common and recurrent type of diabetes is Type 2 diabetes ( non-insulin-dependent diabetes/ adult-onset diabetes) in which the body cannot effectively use insulin to control blood sugar levels. Additionally, increased sugar intake can also lead to dental-related diseases. Check out this link to get invisalign in Williamsburg or other types of dental treatment.
Even after being a relatively serious health disease, diabetes can be controlled by following a relatively healthy and proper diet and maintaining a normal Body Mass Index.
To manage weight, the keto diet or ketogenic diet is known to be one of the most effective and common ways. It is mainly a weight-loss diet popularly inculcated by people in their daily lives. However, if you are diabetic, you may need to focus on both sides of the coin. The idea of a keto diet for diabetics is still under work and research.
This article is a one-way guide to get an insight into the possible links between the keto diet and diabetes.
Contents
The Keto diet is a low-carb, high-fat diet. It works upon the concept of using fats as an energy source and thus helps in weight loss and maintaining normal blood sugar levels.
Your body derives its energy from sugar (glucose) obtained from carbohydrates. In a keto diet, while you restrict carbohydrate intake, the body runs out of glucose after a few days.
As a result, it begins to burn body fat instead. Nutritional ketosis is the term for this state. It produces ketones, which are fatty acid compounds that your body can use for energy.
Keto diet, for individuals, is quite beneficial if followed with the right protocols and ways. It can highly help in-
The considerable benefits of a keto diet also come with certain warnings and precautions which you need to take care of while you are on this diet.
A long term dependency on the keto diet may lead to adverse health effects causing many health problems like-
During the initial days of the keto diet, you may experience some common symptoms which are short-term and temporary. These symptoms arise due to the difficulty of your body in adapting to a new diet. Collectively, it is termed keto flu.
You can experience the following symptoms while on a keto diet-
The idea of the keto diet for diabetics is still under research by scientists. However, ADA clearly signifies that there is no diet superior to one another when it comes to curing long-term diseases like diabetes.
According to a 2013 review, a ketogenic diet can lead to improvements in blood sugar control, weight loss, and reduction in insulin use with time.
Similarly, a 2017 study also found that a ketogenic diet is relatively better than a conventional, low-fat diabetes diet over 32 weeks regarding weight loss and maintaining normal blood sugar levels.
When it comes to including the keto diet in your daily regime, you need to know that as much as the diet is effective in helping in weight loss and managing blood sugar levels, the long-term advancement and inculcation of keto foods also depend upon the kind of diabetes you have.
Scientifically, people with both type 1 and type 2 diabetes can safely start with a keto diet but it is best advised to consult your doctor before switching full-fledged keto foods. For people with Type 2 diabetes, the keto diet is considered a relatively safer and more effective option if followed for a limited time duration (a few weeks or months).
It is important to know that a keto diet calls for restriction of many foods thus bringing about a deficiency of certain nutrients in the body. In that case, with time, you must resort to a less restrictive eating pattern keeping in mind you consume only nutritious foods.
The main idea behind the keto diet is to restrict carbohydrate-rich foods. So accordingly, an individual consumes around 20-50 grams of carbs per day while he or she is on a keto diet.
Even carbs that are commonly thought to be nutritious, such as beans, whole grains, milk, and a variety of fruits and vegetables, must be strictly limited.
The majority of the energy source during a keto diet is fueled by fats (around 70%) and the rest from proteins and the least from carbohydrates. It also depends upon your body’s metabolism as to how you have to go forward with a keto diet and which foods to consume more and which ones to totally avoid.
With a keto diet, you also need to focus on your hydration the most. Since the body relies only on fats to produce energy, it can lead to dehydration as well and a considerable loss of electrolytes from the body.
Thus, consume foods that are rich in major keto electrolytes like sodium, potassium, magnesium, and calcium.
Also, try making your own diabetic sugar-free drinks at home to compensate for all the fluid loss and dehydration. Obviously, water is always a go-to hydrating source but the keto diet calls for efforts beyond just plain water.
A keto diet for diabetics is considered a safe option. However, keep in mind to consult your doctor before starting the diet. It all depends on your body type and how your body accepts and perceives this diet.
A Keto diet can lead to nutrient deficiencies if carried on for the long term.
Make sure you consume wholesome and nutritious foods and keep monitoring your blood glucose levels.
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