It’s 2022, and by now, you’ve most likely seen a lot of viral social media posts on Instagram or Facebook about the ketogenic diet. It’s known as “keto” for short, and it’s made its way into mainstream culture thanks to social media influencers and celebrities have repeatedly endorsed the long-running fad diet.
However, if you have type 2 diabetes, is the keto diet a good diet to follow? Let’s explore the benefits, but remember to consult with your doctor to see if this diet is right for you.
What is Keto Diet?
A ketogenic (keto) diet is a lifestyle where you limit your carbohydrate intake to a maximum of 10% of the total calories of your daily meals.
When you consume fewer carbohydrates, your body starts using fat for fuel, resulting in your body entering a metabolic condition known as ketosis. During ketosis, your liver breaks down fat into small energy molecules called ketones, which your brain and other parts of your body can use as fuel or energy. Eating a keto-friendly meal decreases insulin levels, which may help you access your body fat reserves for energy.
Keto diets have numerous health benefits, especially for people with diabetes, such as lowering blood sugar levels. But how should you begin?
Here are 5 keto diet tips for beginners with diabetes:
1. Drink enough water
Drinking water has endless benefits. Drinking enough water while on a keto diet will help you suppress your appetite and cravings. Usually, the feeling of hunger you feel while on keto is due to dehydration. So instead of grabbing a snack or a meal, drink water.
To help you drink water regularly, bottle some water and place it on your working or study table, near your bed, and in your living room. This will serve as your reminder to keep your body hydrated.
2. Know what snacks to eat
The keto diet entails eating meals or snacks rich in protein and fat, but the majority of snacks are high in carbohydrates. Nonetheless, there are a few snacks you can eat. These are unsalted nuts, vegetables, and dark chocolate. Unsweetened fruits and fresh fruits that are high in fiber but low in sugar are also an option. These snacks are low in carbs and will not trigger your blood sugar to spike.
3. Eat green leafy vegetables and fruits
On a ketogenic diet with less than 5 to 10% of calories coming from carbohydrates, it’s critical to know which vegetables are low in carbs. Vegetables with less than 5 grams of net carbohydrates may be consumed freely. Vegetables that are usually keto-friendly are those that grow above the soil. These are spinach, zucchini, lettuce, cucumbers, cabbage, asparagus, kale, broccoli, and cauliflower. On the other hand, vegetables that are high-carb such as potatoes, squash, and those that grow below ground must be avoided.
4. Get support
When starting a keto diet, the temptation to go back to your old habit is strong. Join groups or talk to people who are practicing the keto diet. In this way, you can get valuable motivation from others who are familiar with the keto diet. If you are losing hope, listen to and read the success stories of those who attained their goals through the keto diet. Be motivated by the results you see in others.
5. Listen to your body
The keto diet has benefited a lot of people, especially those with diabetes. However, this lifestyle is not for everybody. What may work for others may not work for you. When your body believes that the ketogenic diet is not benefiting you, then you may need to reevaluate, so listen to your body. Do not ignore the signs.
Important! Monitor your diabetes
The ketogenic diet appears to be simple. A high-fat diet, unlike a standard low-calorie diet, necessitates constant monitoring.
To ensure that the diet isn’t having any detrimental health consequences, your doctor should check both blood glucose and ketone levels. You may need to see your doctor once or twice a month once your body responds to the diet for testing and medication changes.
What if you cannot visit your doctor too often? You may ask your doctor about Remote Patient Monitoring Program for Diabetes. This program allows you to take measurements at home and monitor your vital signs and other health data such as blood glucose level, weight and heart rate using home medical devices and a mobile application. Your health measurements will be transmitted to your doctor in real-time. So, you will stay connected with your doctor anytime and anywhere.
Remember, even if your symptoms improve, you should continue to test your blood glucose levels on a regular basis. The frequency of testing for type 2 diabetes varies. Consult your doctor to establish the most appropriate testing regimen and diet for your condition.
To know more about Remote Patient Monitoring and Disease Management Protocols for Diabetes type 2, contact DrKumo.
