New Delhi: For those suffering from diabetes, it is very important to maintain blood sugar levels through optimal diet and lifestyle changes which include regular exercising and workouts. A fluctuating imbalance in the levels can cause life-threatening heart, and kidney diseases and can even be fatal in the long run.
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And so, according to health experts, many kinds of special diet programs are designed to focus on weight loss, management, and nutrition. One among them is the ketogenic or keto diet, extremely popular in easing off symptoms of diabetes.
The ketogenic diet, nutritionists say, focuses on high-fat food options, which are low in carbs and aim at changing the way your body uses energy. According to studies, the ketogenic diet helps improve blood glucose levels while also reducing the need for insulin.
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Also, Ketogenic diets do have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease. 2
The Keto diet converts body fat, instead of sugar, into energy. The diet was created in the 1920s as a treatment for epilepsy, but the effects of this eating pattern are also reaped for type 2 diabetes.
According to nutritionists, several versions of the ketogenic diet can be helpful for diabetics, which include:
Standard ketogenic diet
It is an extremely low-carb, moderate protein, and high-fat diet which contains at least 70 per cent fat. 3
Cyclical ketogenic diet
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It involves different periods of higher-carb refeeds like 3-4 days of ketogenic days followed by 2-3 high-carb diet days
Targeted ketogenic diet
This diet is planned usually along with fitness trainers who let you add carbs around exercise routines
High protein diet
It is similar to the normal keto diet but has more percentage of protein added to all the meals. This diet is usually followed by people looking to build their bodies.
How does the keto diet work on diabetics?
According to nutritionists, the keto diet aims to use fat for energy instead of carbs or glucose. And so, instead of consuming saturated fats, many heart-healthy fats help sustain the diet and weight in the long run.
A few healthy foods that are commonly eaten in the ketogenic diet are:
- Eggs
- White fish like
- Paneer
- Olives
- Dried nuts
- Seeds
Even though the keto diet helps keep the blood glucose levels down, it is also important to take care of the carb intake, especially in those with type-2 diabetes as they can convert to sugar, and cause sudden dangerous spikes.
According to various studies conducted, obese or overweight people with diabetes who regularly follow the ketogenic diet see greater improvements in their glycemic index, and a medication reduction is also seen in their daily regime. 4
Some research has also proved that the keto diet can lead to a significant improvement in glucose levels, weight loss, and even discontinued insulin usage. 5
Ketosis
The ketogenic diet, according to doctors, pushes people into a state of Ketosis, and usually do not develop metabolic complications or illness unless put under certain circumstances like stress and prolonged fasting. Ketosis is the metabolic state in which your body uses fat for fuel instead of carbs.
Ketosis limits your body’s supply of glucose – the main source of energy for the cells. In this, you need to limit the carb consumption to around 20-50 grams a day and fill up on fats like meat, fish, eggs, nuts, and healthy oils. However, it also calls for moderate protein consumption as it may convert into glucose if consumed in high amounts.
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Nutritionists recommend practicing intermittent fasting to enter ketosis which limits food intake to around 8-10 hours every day and fasting for the remaining 16-18 hours.
Side effects of the keto diet
There are a few health risks that the keto diet carries, most of which include:
Keto flu
According to experts, a limited carb intake in this diet can come as a shock to your body as the carb stores get depleted fast and the body switches to using ketones and fat for fuel, causing flu-like symptoms.
A few symptoms of keto flu include
- Headaches
- Dizziness and nausea
- Fatigue and chronic tiredness
- Vomiting
- Constipation
Doctors recommend eating sodium-rich foods and staying hydrated to feel better.
Digestive issues
Restrictions on carbs are bound to cause fibre deficiency leading to digestion problems like gas, discomfort, belching, and constipation in people following the keto diet.
Kidney troubles
Since the keto diet is carb-deficient, eating high-fat animal foods like cheese and eggs can cause a higher risk of kidney stones. Animal foods cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine.
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Dangerously low blood sugar
Even though the keto diet helps manage blood sugar levels, many times it also decreases the levels of hemoglobin A1c, a measure of average blood sugar levels, causing hypoglycemia, shakiness, fatigue, and sweating.
This condition is very dangerous and can even cause death is not addressed and treated immediately.
