Does Keto Work If You Have Diabetes
Research suggests that people with type 2 diabetes can slim down and lower their blood sugar levels with the keto diet. In one study, people with type 2 lost weight, needed less medication, and lowered their A1c when they followed the keto diet for a year.
If youâre insulin resistant — which means you have higher blood sugar levels because your body isnât responding properly to the hormone insulin — you could benefit from nutritional ketosis, because your body will need and make less insulin.
There are fewer studies looking at the keto diet for people with type 1 diabetes. One small study found that it helped people with type 1 lower their A1c levels, but we need a lot more research to get the full picture of the dietâs effects.
Keep in mind that most studies have only looked at the short-term results of the keto diet. Itâs unclear if it works as a long-term way to manage your diabetes.
If you decide to try the keto diet, be aware that it may be hard to stick to. The very low amount of carbs in the plan is a big change for many people. It also can make you feel tired for a few weeks until your body adapts. To make it a success, itâs a good idea to make a meal plan you can follow, including keto-friendly meals and snacks to keep on hand.
What About Liquid Aminos
Liquid aminos are basically amino acids that are from soybeans. As an amino acid and not a ketoanalogue, they will still have the nitrogen piece.
Therefore, liquid aminos like Coconut Secret or Braggs are not equivalent to ketoanalogues.
An important consideration when using liquid aminos is the sodium content. This can range from 90mg to several hundred milligrams of sodium per serving. Be sure to read the label so you know how much sodium is in your liquid aminos.
Foods Allowed On The Keto Diet
The ketogenic diet is one of the more restrictive diets as it eliminates a carbohydrates, the main source of energy.
Examples of foods that are commonly found in a keto diet include
- Low-carb veggies
Most people who say they follow a ketogenic diet are likely not in true ketosis. That requires at least 2 days but up to weeks of following a strict diet just to use up the glucose stores and enter the process of ketogenesis.
In other words, there can be no such thing as a cheat day on a keto diet. In those cases, the diet is likely more of a low-carb, moderate to high-protein and/or high fat diet.
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Time To Use Your Low Carb Food List Printable
Are there more low carb food options on this list than you originally thought possible?
When most people begin a ketogenic diet, they focus on all the carby standards they cant have.
But when you see all the tasty keto safe foods on this low carb food list printable, sticking to your new diet and losing weight will be so easy it will only feel like cheating.
To find out how to combine these foods to create keto recipes you and your family will love, check out this page next!
Your Period On Keto Might Undergo Some Changes
Periods may become irregular or completely stop on the keto diet, says Yawitz. This is more due to rapid weight loss than the diet itself and happens because of drops in gonadotropin-releasing hormone, follicle-stimulating hormone, luteinizing hormone, estrogen, and progesterone.
Long-term disruption of menstruation can bring on serious side effects, including low bone density. This is because estrogen is very important to bone health, says Yawitz. Studies have also found prolonged menstrual irregularity to increase risk for cardiovascular disease, depression, anxiety, and sexual dysfunction. Its important to contact your ob-gyn if your cycles become irregular or if you stop having periods.
But wait, theres one loophole. Have polycystic ovary syndrome ? Then the keto diet may help regulate your periods. Women with PCOS have high insulin levels, which cause sex hormone imbalances, notes Yawitz. In a small study published in the journal Nutrition & Metabolism, subjects with PCOS following a ketogenic diet for six months noted improvements in their menstrual cycles and a small number of women became pregnant, overcoming previous infertility obstacles. This study was very small, so we cant make recommendations for all women with PCOS based on its findings, says Yawitz. And really, any diet that leads to weight loss should help in PCOS.
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Do Low Carb Diets Damage The Kidneys Probably Not
Low carb diets, such as Atkins, which are popular for people who want to lose weight, have been found not to cause any noticeable harm to the kidneys, researchers from Indiana University School of Medicine reported in the Clinical Journal of the American Society of Nephrology. The authors added that although their study detected no harmful effects on the kidneys, they say further follow-up studies are required to confirm this.
Allon Friedman, M.D. and team set out to determine what effects a high-protein low-carb versus a low-fat diet might have on the kidneys. They compared the two diets on a wide range of kidney-related measures.
The study involved 307 participants over a two year period. None of them had any kidney problems or diseases before the study began.
They found that a high-protein low-carb diet did not appear to have any harmful effects on kidney functions, neither were fluid and electrolyte balances affected.
Dr. Friedman said: These results are relevant to the millions of healthy obese adults who use dieting as a weight loss strategy.
In order to determine whether there might be any longer-term effects than the two years in this study, the authors said that further long-term studies are required. Further studies are also needed on patients with certain diseases and conditions, such as those at high risk of developing kidney stones, high blood pressure , diabetes, and chronic kidney disease.
In an Abstract in the same journal, the authors wrote:
Diet For Living With One Kidney
The best diet guidelines for living with one kidney will vary depending on your health status 9. Generally speaking, a kidney-healthy diet involves cutting down on sodium, measuring your protein intake, limiting high-fat foods and limiting alcohol 6.
If you’re a healthy person who made a living donation of your kidney, you can likely resume your normal eating habits after recovery. If you suffer from chronic kidney disease or kidney stones, your doctor may suggest certain dietary guidelines 12.
If your solitary kidney is healthy, you likely wont have any specific dietary restrictions. You can follow a kidney-healthy diet low in sodium and alcohol to help prevent any future issues.
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Keep Up Your Fat Intake On Keto
The majority of your calories should come from fat when youre eating keto. When you first start the diet, slowly transitioning to eating more fat can be helpful. Some high-fat foods can taste rich if youre not used to it. If youre losing weight, its important to get a good balance between having enough fat and having too much.
How Can I Follow A Kidney
Your kidney-friendly eating plan may change over time, but it will always give you the right amount of these nutrients:
- Protein: One of the nutrients that gives you energy. Your body needs protein to grow, build muscles, heal and stay healthy.
- Fat: Fat is another one of the nutrients that gives you energy. Your body needs fat to carry out many jobs, such as to use vitamins from your food and keep your body at the right temperature.
- Carbohydrates or “carbs”: Your body’s main source of energy. Your body can more easily convert carbs into energy than protein and fat.
Work with your dietitian to follow the steps below for a kidney-friendly eating plan.
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Foods To Avoid On A Low Carb Diet
Avoiding carbohydrates is probably the biggest adjustments for people starting a keto diet or low carb diet. Many of us were used to consuming carbs at every meal. Below is a list of foods to avoid:
- Grains including wheat, bread, pasta, rice, oats, cereal, corn, etc.
- Sugar including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.
- Starchy vegetables including potatoes, sweet potatoes, parsnips, etc.
- Legumes including beans, lentils, chickpeas, etc.
- High-sugar fruits including bananas, pineapple, oranges, apples, grapes, etc.
- Low-fat dairy & milk including all cows milk , low-fat cheese, etc.
- Seed & vegetable oils especially margarine, canola oil, corn oil, grapeseed oil and soybean oil
- Processed low carb foods this depends on ingredients, so read labels for hidden sugar, starch, and artificial ingredients
Get these out of your house if you can! If you have family members that are not on board, at least store these in a separate area from other foods to reduce temptation.
Also, always, always check labels for any food that has one. Avoid anything that has added sugar or starch as an ingredient, watching for different names like dextrose, maltodextrin, maple syrup, honey, corn syrup, cornstarch, potato flakes, etc. Sometimes youll be surprised where you might find added sugars.
Plan Out Meals And Snacks
One of the biggest challenges in sticking with a ketogenic diet absolutely requires a plan. Therefore, meal planning, grocery shopping, and cooking are essential in sticking to a keto diet .
Be sure to have healthy snacks planned out and easily available. This can be incredibly helpful when it comes to preparation and satisfying hunger when you dont have the time or energy to make a meal.
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A Ketogenic Diet Causes Increased Frequency Of Kidney Stone Formation
Kidney stones are hard deposits of minerals and salts that form in the urinary tract and can be incredibly painful.
Ketogenic diets have been associated with the development of kidney stones due to the fact many in the community have diets which are rich in animal proteins.
The belief is that metabolites and by-products of animal protein digestion and metabolism may increase urinary acidity and contribute to kidney stone formation.
However, the research doesnt appear to support these hypotheses.
A 2016 meta-analysis investigating the impacts of low-carbohydrate diet on renal function ultimately found that a low carbohydrate diet and the corresponding high-protein diet was not harmful for renal function in overweight and obese individuals without renal dysfunction.
In fact, they actually suggested a low-carb diet may be beneficial to kidney function thanks to its contributions to weight loss!
So, now that we better understand the arguments against a ketogenic diet and kidney health, lets look into what other possible causes may be contributing to the discomfort.
Ketosis Positively Alters Genetic Expression In Your Kidneys
The previous study also found the gene expression of the mice had changed.
The researchers found the genes responsible for nephropathy nephrin, ZO-1 and podocin were reversed. This helped restore the mices kidneys back to healthy functioning.
This research provides compelling evidence that the ketogenic diet isnt bad for your kidneys whatsoever. In fact, a low carb, high fat diet can actually improve chronic kidney disease, especially in people with diabetes.
Another perk of the keto diet for people with chronic kidney disease is heart health.
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What Do You Eat
Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.
Some healthy unsaturated fats are allowed on the keto diet like nuts , seeds, avocados, tofu, and olive oil. But saturated fats from oils , lard, butter, and cocoa butter are encouraged in high amounts.
Protein is part of the keto diet, but it doesn’t typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.
What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits in small portions. Vegetables are restricted to leafy greens , cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.
Study Design And Population
This was a real life observational prospective study conducted at the High Specialization Centre for the Care of Obesity, Sapienza University of Rome. Patients with obesity accessing the Centre had medical history collected, physical exam and laboratory work performed as part of the routine all patients accessing the center undergo for initial evaluation. Those willing to undergo a VLCKD for weight loss purposes were enrolled, so long as they were in absence of contraindications according to national guidelines, such as known hypersensitivity to one or more components used in the meal replacement products history of cardiac, cerebrovascular, or major gastrointestinal diseases psychiatric disturbances diagnosis of insulin-dependent diabetes mellitus pregnancy lactation CKD with an estimated glomerular filtration rate < 60 . Based on renal function, the patients were stratified in two groups: MCKD with an eGFR between 60 and 89 mL/min/1.73m2, and NKF subjects, with an eGFR â¥ 90 mL/min/1.73 m2.
The study protocol was approved by the Medical Ethical Committee of Sapienza University of Rome . The study was conducted in accordance with the Declaration of Helsinki and subsequent amendments. All participants provided written consent before starting their participation in the study.
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Keto May Lead To High Cholesterol And An Increased Risk For Heart Disease
The ketogenic diet doesnt put a cap on saturated fat or even trans fats. The latter are fats you should always avoid. Read ingredient labels and avoid any food with partially hydrogenated oils, aka trans fats. These fats heighten your LDL cholesterol levels and lower your HDL cholesterol levels. They also raise your risk of heart disease and stroke, according to the American Heart Association.
Certainly, the quality of fat counts, says Yawitz. Theres a big difference nutritionally between bacon and almonds. As much as possible, people set on the keto diet should emphasize plant-based, unsaturated fats like nuts, seeds, olive oil, and avocado, which have even been shown to protect the heart. If you have high cholesterol or other risk factors for heart disease, you should speak with your doctor before beginning the keto diet. This is because the diet may but doesn’t have to include large amounts of saturated fat. Some studies have shown increases in cholesterol and triglycerides in people following the diet, while other research reveals that the keto diet may actually decrease heart disease risk as well as saturated fat intake.
Dialysis With Residual Renal Function
In some cases, those that start dialysis and have a small percentage of kidney function remaining may be advised to use ketoanalogues.
Its extremely important to discuss ketoanalogues with your dialysis team first as KAs are reliant on the residual function of your kidneys. Ketoanalogues are not proven to lead to stopping dialysis treatment.
Never stop dialysis treatment before first discussing with your nephrologist and healthcare team as dialysis is a life-saving treatment.
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Is The Keto Diet Safe
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
Kleinman said someone new to the keto diet can also experience whats called the keto flu with symptoms like upset stomach, dizziness, decreased energy, and mood swings caused by your body adapting to ketosis.
Eat The Right Amount And The Right Types Of Protein
Having too little protein can cause your skin, hair and nails to be weak. But having too much protein can make your kidneys work harder and cause more damage. This happens because when your body uses protein, it makes waste products that your kidneys have to filter. To stay healthy and help you feel your best, you may need to adjust how much protein you eat.
The amount of protein you should eat depends on your body size, activity level and health. Your doctor or dietitian may have you limit protein or change the type of protein you eat. For example, you may need to eat more lean proteins, which are foods that are high in protein and low in fat, such as whole eggs and skinless chicken and turkey.
Ask your doctor or dietitian how much protein you should eat and what the best types of protein are for you.
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What Is It Like
- The typical “classical” ketogenic diet, called the “long-chain triglyceride diet,” provides 3 to 4 grams of fat for every 1 gram of carbohydrate and protein. That is about 90% of calories from fat.
- Usually when the classic ketogenic diet is prescribed, the total calories are matched to the number of calories the person needs. For example, if a child is eating a 1500 calorie regular diet, it would be changed to a 1500 calorie ketogenic diet. For very young children only, the diet may be prescribed based on weight, for example 75 to 100 calories for each kilogram of body weight. If it sounds complicated, it is! Thats why people need a dieticians help when using this diet.
- A ketogenic diet “ratio” is the ratio of fat to carbohydrate and protein grams combined.
- A 4:1 ratio is more strict than a 3:1 ratio and is typically used for most children.
- A 3:1 ratio is typically used for infants, adolescents, and children who require higher amounts of protein or carbohydrate for some other reason.