Nowadays, many people get type 2 diabetes, mainly because of the improper diet. Of course, sedentary lifestyle and stress are also major contributors. When talking about diet for people with type 2 diabetes, the focus is on weight loss. If you already know about keto diet, you will feel that it is not suitable for diabetics. The main reason for this thought is that it is high in fat content. But, in reality, this diet can change the way your body saves and uses energy. In turn, it will help with easing diabetes symptoms.
When you take up the keto, your body will convert fat into energy. It is something against the normal process of converting sugar into energy. You might have heard that this diet was created for epilepsy treatment in 1924. However, the eating pattern in this diet program helps type 2 diabetes patients as well. It will improve your blood glucose while reducing the need for insulin.
Most people with type 2 diabetes are overweight. As the goal of keto is to use fat for energy, the fat will automatically reduce. This diet program does not mean that you should load up on saturated fats. But, you should take fats that are healthy for your heart. In turn, you will achieve overall health. In this diet, some healthy foods are suggested. The foods include seeds, nuts and nut butter, olive oil and olives. Even, other foods like avocado, cottage cheese, fish like salmon and eggs are part of this diet.
How about keto diet’s effect on blood glucose levels?
It is a diet program that will bring down your blood glucose levels. In general, people with diabetes are recommended to reduce carbohydrate consumption. The reason is that carbs quickly turn into sugar. So, when taken in large quantities, they can cause sugar spikes in the blood. When you switch the focus to fats, you can reduce blood sugar.
In ketosis diet, the blood sugar levels are kept at low. However, it happens in a healthy manner. In turn, it will encourage the body to break down fat. The fat will break down into a source of fuel called ketones. This process where the fat burning happens is referred to as ketosis. If you are on insulin, with the keto diet, you can reduce the insulin doses. This diet will help people in pre-diabetic stage as well. Further, it will also help people, who fall into the high-risk category to get diabetes.
How to follow the keto diet?
The idea behind ketogenic diet is to reduce carbohydrate consumption. Even, the carbohydrate content is lower than the traditional low-carb diets. Further, it will include moderate protein and high-fat content as well. It means that your diet should be very low in carbohydrate content. You should take less than 50 grams of carbs per day to maintain ketosis. Even, some individuals restrict themselves to less than 30 grams of carbs per day.
In the case of protein, it should also be moderate. If you are a woman, your protein can be between 40-50 grams per day. In the case of men, it can be around 50-60 grams per day. The thing to remember here is that these are just rough values. Let us consider that you have difficulty in losing weight. It happens even after following a low-carb diet. In this case, you should further reduce your protein intake.
In keto, there is no restriction on your fat intake. But, remember that you should not snack in-between meals. Vegetables are generally a stable food in any diet program. It holds true in Ketosis diet as well. You will get a good range of nutrients from veggies with low carb content. You can consume vegetable after every meal. Even, you can include more fat into your diet using vegetables. For instance, you can use butter, olive oil, nuts and avocados as the vegetable salad dressing. When it comes to low-carb veggies, broccoli, asparagus, and tomatoes are examples. However, you should have an eye on starchy root vegetables. Examples include beetroot, parsnips, and potatoes.
When you are planning for ketogenic recipes, you can include meat. Meat includes fatty meats like poultry with the skin on, lamb, and pork belly. Eggs always form an important part in keto. They are a good source of protein besides being low in carbs. But, you should take meat in moderation. The reason is that if you take more protein, the keto diet will not work. The reason is that high protein intake will force the liver to convert the protein into glucose. This process is called as gluconeogenesis and not ketosis. How about fish consumption in keto diet? You should take oily fish like herring or trout, sardines and tuna. Also, you can take salmon and mackerel that contain essential omega-3 fatty acids. Consumption of these fish will ensure not just heart health, but also longevity.
Is keto diet right for you?
Keto has brought a great change in the conventional view about low fat and high carb diets. Studies show that diet with low carbs is highly suitable for patients with diabetes. In fact, studies show that keto is highly effective for individuals with type 2 diabetes. Not just with the management, it is also identified as the best for preventing diabetes. Even, these days, most doctors recommend diet as the best practice for type 2 diabetes. Rather than being on medication, they suggest diet control for their patients. Particularly, it is the most effective way to control diabetes in younger patients. Even in the case of individuals with excess weight as the reason for diabetes, it will work. Ketosis weight loss is already highly popular. It is familiar among those interested in achieving weight loss results. When the strict regimen is followed, overall improvement in the lifestyle is possible. Further, this diet will help patients with diabetes with effective management of symptoms. Most diabetes patients accept and realize that the symptoms of highly debilitating. They can get the best results for sure with this user-friendly diet program.