As per National Diabetes Statistics Report, 2020, one in every ten Americans has diabetes, with type 2 accounting for more than 90% of cases. Genetics, lifestyle-related behaviors such as smoking, obesity, and lack of exercise play a significant role in contracting type 2 diabetes.
Diabetes is a condition that affects how the body processes blood glucose (sugar), which is a significant source of nutrients for the body’s cells. Insulin resistance in muscle, fat, and liver cells in people with type 2 diabetes could lead to blood sugar levels climbing dangerously high.
Impairment to the blood vessels might cause cardiovascular and kidney illness, vision, and nerve damage if you do not address the high blood sugar. Dietary changes and weight loss can help stave off the onset of type 2 diabetes.
One of the most effective diet plans that help with diabetes management is the popular and widely used keto diet.
What is the Keto Diet?
The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate eating plan. Getting into a nutritional state known as ketosis, where the body burns fat for energy instead of glucose is one of the main goals of the keto diet.
You must strictly limit carbohydrate consumption to deter the liver from generating enough glucose to meet the body’s energy requirements to get into ketosis. The Carbohydrate intake limit should be no more than 50 grams per day, or less than 10 percent of total calories consumed. Fat accounts for 55-60% of daily caloric intake, making it the most calorically dense food group.
The remaining 30-35 percent of calories should come from protein, which helps maintain lean body mass while still achieving ketosis. The allocation of macronutrients stimulates the liver to break down fat into fatty acids, resulting in the production of ketones.
The process known as ketogenesis produces an alternate energy source for the body and regulates insulin levels leading to weight loss, and improved blood sugar levels.
Keto Diet for Diabetics-Is it Safe?
For people with diabetes, the ketogenic diet can aid in weight loss and diabetes management. However, it is not entirely safe for everyone. Those with a history of eating disorders, kidney or heart diseases, pancreatitis, or other conditions exacerbated by fat intake should try another diet plan instead of the keto diet.
A ketogenic diet is a good option for type 2 diabetics who have difficulty controlling their symptoms. In addition to feeling better, many people with diabetes find that they are less reliant on medication due to fewer symptoms. Still, not everyone has success on this diet.
Some may find the restrictions too challenging to follow over the long term. Before committing to a keto meal plan, it is essential to consult with your medical professional to ensure it is the proper dietary intervention for you.
When evaluating the safety of the keto diet for diabetes, it is essential to identify between type 1 and type 2 diabetes. Research shows that the keto diet can improve blood sugar control and reduce insulin requirements in people with type 2 diabetes. Still, the available data for its long-term use with type 1 diabetes is insufficient.
People with type 1 diabetes are more likely to develop the potentially life-threatening condition known as ketoacidosis. Extraordinarily high blood sugar and ketone levels can lead to diabetic ketoacidosis (DKA), a life-threatening complication. Chronic high blood sugar levels or failure to comply with prescription meds can lead to this condition, which can be life-threatening.
Fundamental Principles Of Following The Keto Diet For Diabetics
The ketogenic diet aims to put the body into nutritional ketosis, which helps with weight loss and type 2 diabetes management. The apparent worry is the long-term viability of a limited diet. Consult your doctor before starting a ketogenic diet to confirm it is safe and appropriate for your health.
While the keto diet excludes carbs, it emphasizes healthy fats and whole foods high in antioxidants and fiber. Meal planning helps you include a range of unprocessed keto-friendly meals and maintain a ketogenic lifestyle. The following principles will help make your keto diet for diabetes more manageable.
1. Calculate Your Caloric Requirements For The Day
Carbohydrates, fats, and proteins are macronutrients, which are nutrients that the body requires in large quantities for energy production. Getting into a state of nutritional ketosis requires a precise ratio of macronutrients, as follows:
- 55-60 percent of the calories should come from fat
- Protein should account for 30-35 percent of total calories
- 5% to 10% of the calories should come from carbohydrates
On a keto diet for diabetes, assessing your body’s daily energy (caloric) requirements can help decide the proper amount of food from each food group you should consume.
2. Concentrate On Whole Foods And Stay Away From Processed Foods
Your mind may immediately conjure up images of fatty foods laden with bacon, butter, and cheese when you hear the phrase “high-fat diet.” Even though these foods are keto-friendly, it is essential to include plant-based fats in your diet and a diversity of low-carb, nutrient-dense foods to achieve a balanced diet.
The healthiest keto diet for diabetes focuses on whole, single-ingredient foods, such as the ones listed below:
- Ground Beef
- Pork Chops
- Roast Beef
Full-Fat Dairy Products
- Cheese: all varieties (limit to one-half cup)
- Greek yogurt
- Sour cream
- Whipping cream
Healthy Fats and Oils
- Avocado oil
- Coconut oil
- Olive oil
- Chicken fat
- Duck fat
- Nut oils of all types)
Nuts and Seeds
- Brazil nuts
- Macadamia nuts
- Chia seeds
- Hemp seeds
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
Vegetables: all non-starch veggies such as:
- Bok Choy
- Brussels sprouts
- Green Peppers
- All herbs and spices (no added sugar)
- Hot sauce
- Mustard (plain)
- Soy sauce or tamari
- Tomato salsa (limit to 2 tablespoons)
- Water (still or sparkling)
- 1 Glass of Dry wine (limit to 1 glass per day, consumed with a meal)
3. Plan Your Meals
With just three simple steps, you can keep your blood sugar levels in check. Begin with a protein-rich diet that includes minimally processed fats and maintains a low carbohydrate intake throughout the day. Begin by incorporating adequate-protein, minimally processed fats, and low-carbohydrate meals into your diet.
4. Monitor Your Blood Sugar Response
Maintain a log of your blood sugar levels and what you eat, and adjust your carb intake accordingly.
5. Follow Up With Your Healthcare Provider
Before making dietary changes to manage your diabetes, seek advice from your doctor. Do not ignore any symptoms that cause severe nausea or dizziness because they could be signs of alarmingly low blood sugar.
Sample 7-Day Keto Diet for Diabetics
You may make many of these dishes ahead of time and keep them in the freezer or refrigerator until you need them. The preparation time for all recipes is 30 minutes or less. You can also adjust every recipe on this 7-day sample diet plan to suit your tastes or to include more nutrients.
Some recipes call for nutritional supplements or collagen, while others call for nuts or seeds. Additionally, each meal adheres to the ideal macronutrient profile of the ketogenic diet.
- 5% to 10% of total calories from carbohydrates
- 70% to 80% of total calories from fat
- 15% to 20% of protein
- Breakfast: Hormone free and nitrate free chicken sausage with oat fiber buttermilk pancakes
- Morning Snack: One pear with almonds
- Lunch: Crustless broccoli cheddar quiche with spinach strawberry salad and vinaigrette
- Afternoon Snack: Chocolate chip coconut bar
- Dinner: Shrimp with sheet pan low carb fajitas and half cup of avocado
- Breakfast: Spinach mushroom cheese quiche
- Morning Snack: One apple and peanut butter
- Lunch: Tuna and egg salad with sour cream and sunflower pumpkin seed psyllium bread
- Afternoon Snack: Creamy coconut milk pudding
- Dinner: Keto salmon patties with keto cauliflower mashed potatoes, spinach, zucchini drop biscuits, and cheese
- Breakfast: Cinnamon orange keto muffins with homemade instant hot chocolate mix
- Morning Snack: 80g Melon
- Lunch: Low carb broccoli ranch salad with bacon
- Afternoon Snack: One minute chocolate brownie in a mug cake
- Dinner: Spiced grilled chicken with cauliflower rice
- Breakfast: Baked eggs with two slices of rye bread
- Morning Snack: Natural yogurt and pumpkin seeds
- Lunch: Bang Bang chicken salad
- Afternoon Snack: Two oatcakes topped with smooth peanut butter
- Dinner: Aubergine and courgette parmesan bake with rocket, tomato and tinned kidney beans
- Breakfast: Strawberry smoothie
- Morning Snack: One orange
- Lunch: Chickpea and tuna salad
- Afternoon Snack: Keto coconut flour biscuits with cheddar
- Dinner: Pesto chicken salad wrap
- Breakfast: Oat porridge with, almond milk, blueberries, and pumpkin seeds
- Morning Snack: One apple
- Lunch: Chilli bean soup with avocado salsa
- Afternoon Snack: Celery and peanut butter
- Dinner: Minced beef and vegetable filo pie
- Breakfast: Mushroom and spring onion omelet
- Morning Snack: Butterbean paté with carrots
- Lunch: Two slices of medium wholemeal bread with grated cheddar, vegetable oil-based spread, tomato and cucumber
- Afternoon Snack: Almond-butter protein bar
- Dinner: Mackerel tomatoes served with leeks and broccoli
NB: You can also print out our downloadable PDF of the diet plan.
Lifestyle and nutrition decisions have a significant impact on the development of type 2 diabetes. For controlling weight gain and type 2 diabetes, the keto diet is more than just a trendy fad diet. Concerns about the long-term viability of high fat, moderate protein, and low carbohydrate diets exist with any restrictive diet.
You can help guarantee that your body receives essential nutrients such as minerals, vitamins, fiber, antioxidants, and electrolytes by incorporating a range of whole foods in your meals. The lack of nutrients and exhaustion of the diet is also avoidable because of this.
Before embarking on a ketogenic diet, you should consult with your doctor to see if it is the appropriate choice for your immediate and long-term wellbeing.
|Keto Diet For Diabetics|
|Day||Breakfast||Morning Snack||Lunch||Afternoon Snack||Dinner|
|1||Hormone free and nitrate free chicken sausage with oat fiber buttermilk pancakes||One pear with almonds||Crustless broccoli cheddar quiche with spinach strawberry salad and vinaigrette||Chocolate chip coconut bar||Shrimp with sheet pan low carb fajitas and half cup of avocado|
|2||Spinach mushroom cheese quiche||One apple and peanut butter||Tuna and egg salad with sour cream and sunflower pumpkin seed psyllium bread||Creamy coconut milk pudding||Keto salmon patties with keto cauliflower mashed potatoes, spinach, zucchini drop biscuits, and cheese|
|3||Cinnamon orange keto muffins with homemade instant hot chocolate mix||80g Melon||Low carb broccoli ranch salad with bacon||One minute chocolate brownie in a mug cake||Spiced grilled chicken with cauliflower rice|
|4||Baked eggs with two slices of rye bread||Natural yogurt and pumpkin seeds||Bang bang chicken salad||Two oatcakes topped with smooth peanut butter||Aubergine and courgette parmesan bake with rocket, tomato and tinned kidney beans|
|5||Strawberry smoothie||One orange||Chickpea and tuna salad||Keto coconut flour biscuits with cheddar||Pesto chicken salad wrap|
|6||Oat porridge with, almond milk, blueberries, and pumpkin seeds||One apple||Chilli bean soup with avocado salsa||Celery and peanut butter||Minced beef and vegetable filo pie|
|7||Mushroom and spring onion omelet||Butterbean paté with carrots||Two slices of medium wholemeal bread with grated cheddar, vegetable oil-based spread, tomato and cucumber||Almond butter protein bar||Mackerel tomatoes served with leeks and broccoli|