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Written 28.07.2020 This article was written for a client on iWriter It outlines the issues with attempting a keto diet if you have been diagnosed with diabetes, and the possible risks. It then goes on to discuss a better diet for those with diabetes to use. In recent years the Ketogenic, or "Keto" diet has gained popularity among those who want to use dieting as a method to lose weight. However, the diet comes with a number of health risks, particularly for diabetics. It is a relatively new diet, so there isn't much understanding of the potential long term effects. It may initially seem like a good option for reducing carbohydrate intake, and potentially gaining better control over blood sugar levels, but in reality, the keto diet can be dangerous for diabetics and you should avoid it. What is the Keto Diet? The keto diet aims to induce ketosis by cutting out carbs, forcing the body to use fats for energy instead. This creates ketones. (For diabetics, this is a known dangerous molecule that is actively avoided.) There is a strict restriction on foods that are "allowed" in the diet. Foods Allowed on a Keto Diet:
Foods NOT Allowed on a Keto Diet:
The restrictive nature of the keto diet can be problematic for diabetics, not only due to the encouragement of ketones, but also because if you had low blood sugar, you would be required to break the diet in order to raise your blood sugars back to a normal level. Side Effects of the Keto Diet There are three key side effects of the keto diet that diabetics must be aware of:
1 - Production of Ketones and Acidity As we have already discussed, the main side effect of the keto diet is the production of ketones. Ketones - an intentional byproduct of the keto diet - are known to be incredibly dangerous for diabetics. When they are allowed to build up in the bloodstream your blood can become acidic, leading to the very dangerous condition DKA (diabetic ketoacidosis). What is DKA? DKA, also known as diabetic ketoacidosis, is where ketones are allowed to build up in the blood and become acidic. It can be life-threatening. It is a threat to both type 1 and type 2 diabetics. If you are on a keto diet, you are already encouraging the production of ketones, as they are a byproduct of allowing the body to break down fats in place of carbs. If you experience high blood sugar levels whilst on the keto diet, you are already at higher risk of developing a dangerous level of ketones 2 - Nutritional Deficiencies There are other side effects that can also be unhealthy and potentially dangerous. Your body is wired to burn carbs for energy - not fats. It can take a while for your body to adjust, resulting in issues such as fatigue and nutritional deficiencies. You can also end up with nutritional deficiencies from the restrictions on fruit and vegetables that you are "allowed" to eat on the keto diet. Diabetics are more prone to nutritional deficiencies even without the influence of the keto diet. High or unstable blood sugars can affect your blood vessels and the capabilities of your immune cells. Nutrients are not always properly absorbed. This makes it even more important to avoid diets like the keto diet that can make this worse for you. 3 - High Cholesterol The diet is also incredibly high in saturated fats. It is generally agreed between health professionals that high levels of saturated fats should be avoided as they can raise your cholesterol levels. Overconsumption of saturated fats can also increase the risks of heart disease and stroke. According to a study by the atherosclerosis journal found that a high-fat diet increased dangerous LDL-cholesterol levels by approximately 44%. This type of cholesterol builds up in your blood vessels, applying more pressure to the heart. When you are diabetic, you already face an increased risk of issues in the cardiovascular system - your heart and circulation. You do not want to increase these risks further by taking on a diet that is shown to cause potential damage. What Food Intake Would Be More Appropriate for Diabetics? There are guidelines for foods and diets that would be far more appropriate for diabetics and can help you stay healthy will good control of your blood sugars, without putting you at any unnecessary risk. It is recommended that diabetics maintain a balanced diet, eating from all of the major food groups in moderation. A diet that is often recommended is a low glycemic diet. What is The Low Glycemic Diet? The low glycemic diet works by ranking foods according to their glycemic index number. This information for individual foods is readily available online. Foods with a higher glycemic score release carbs quickly, so a rapid insulin response is needed. Foods with a lower glycemic score take much longer to cause any differences to blood glucose and are likely to have far less of an effect on blood sugar levels. The aim of a low glycemic diet is to reduce foods with a high glycemic score. Foods With a High Glycemic Score:
Foods With a Low Glycemic Score:
Foods With No Glycemic Score:
As you can see from these examples of high and low glycemic foods, there are often low glycemic replacements for high glycemic foods. They reduce your carbohydrate intake without triggering the issues caused by the high fat intake of the keto diet. Many studies support the use of a low glycemic diet to help lower blood sugar levels or keep them under better control, compared to very few long term studies being done on the effects of the keto diet. It is safer, and can potentially make many positive changes for diabetics.
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AuthorHannah Marie ZT is a writer from London. She has a strong love of politics, dogs, and tv shows, and will always be up for pizza and a movie at the end of the week |
