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The Keto diet has many health benefits, even though it is the intake of foods containing fat nutrients. It is useful and well-known for weight loss. However, is the keto diet good for diabetics/diabetes?

How can foods high in fats help with weight loss and to control diabetes? Is it even safe to place yourself on such a diet?

Although there is different research on the effects of the keto diet on patients with diabetes, fortunately, you will understand the usefulness of the keto diet and how safe it is. You will also know if it has any side effects on your health.

What is a Keto diet?

A Keto diet is an eating plan that is low in carbohydrates but high in fats. Although most of the foods you eat daily are fats, either you take it in saturated or unsaturated fats foods. And most of these foods contain 20%-30% of protein, either you eat fatty or lean foods.

However, you need to limit your carbs intake; it will help in reducing your sugar level. Most of the foods you take as the healthiest foods to take also contain carbs. Some foods like beans, some vegetables, some fruits, milk, and grains.

Most of them are carbs, and they may affect diabetes patients. If you are on a keto diet plan, your intake of carbs will be less than 50 grams daily with a moderate intake of protein. A Keto diet will help lower down your sugar level, which will greatly help your health.

A Keto diet helps prevent some heart disease factors, such as body fat, blood pressure, and blood sugar. It also helps slow tumor growth, so it is useful for cancer. And some still believe that it is helpful for brain injuries.

How does the keto diet work?

It is simple; the human body system uses carbohydrates broken down to glucose to form and supply the body with energy. After you have reduced your carbs intake, there won’t be enough glucose in the body system for energy. And it will start burning the body fat; it means that nutritional ketosis is happening in the body.

Then your body will start using fatty acid substances (ketone) for energy. It will replace the glucose derived from carbs. Your body can only have the glucose back once you take carbohydrate foods.

Diabetic ketoacidosis versus nutritional ketosis

Ketoacidosis and nutritional ketosis handle the production of ketones in the body. But you can’t say that they are the same.

Ketoacidosis is dangerous to one’s health. It is the existence of high ketones levels in the body. However, it is a common complication for type 1 diabetes.

Nutritional ketosis happens during the burning down of fat in the body in the absence of glucose. It is one reason people embark on the keto diet. And it is of significant benefit to the body, unlike Ketoacidosis.

Is it good to be on a keto diet plan if you have diabetes?

Since there are both type 1 diabetes and type 2 diabetes, it will be nice to address this question according to different diabetes. It will help in knowing if the keto diet is good for type 1 or type 2 diabetes.

Is the keto diet good for type 1 diabetes?

As a type 1 diabetes patient, you might want to know if it is safe to go on a keto diet. One can say it is partially safe because it depends on your body system.

There are some precautions that you need to note before choosing a keto diet plan. Although, it helps lower blood sugar levels in type 1 diabetes and improves their glycated hemoglobin levels, you still need to consider some things before choosing it.

Things to consider before taking a keto diet if you have type 1 diabetes.

Too low blood sugar

For some people with type 1 diabetes, the keto diet may cause too low blood sugar in their bodies. And once the blood sugar is too low, it might cause loss of consciousness. For you to avoid this result, you may need to reduce your insulin dosage.

Weight loss

Not everyone with type 1 diabetes needs to lose weight. Some are already underweight, so it might be a wrong choice to place them on a keto diet plan.

Some might start recovering from a sickness that has made them lose weight. And they might need to put their body back into shape with carbs and proteins. So the keto diet might not be the best option for them.

However, before embarking on a keto diet plan as a type 1 diabetes patient, it is best to consult with your health practitioners for proper guidance. In addition, this will boost your confidence in knowing if you can use this diet.

Is the keto diet good for type 2 diabetes?

Type 2 diabetes refers to a chronic condition in the body system which affects the processing of glucose in the body. It is a situation whereby the body system can’t produce enough insulin, or it resists it.

Using a keto diet to control type 2 diabetes might be a good option since it will work effectively on weight loss and control the body’s blood sugar levels.

This diet helps patients living with type 2 diabetes to boost their insulin sensitivity. Its ability to reduce weight loss will be of great use to them. It has significant health benefits that you can not underrate.

Although there is no natural remedy that does not require precautions, you need to consider some factors before choosing a keto diet if you have type 2 diabetes.

Things to consider before choosing the keto diet if you have type 2 diabetes

Great downfall in blood sugar levels

It can cause too low blood sugar in type 1 diabetes, type 2 diabetes may experience scary low blood sugar levels. Therefore, you need to have some medical checkups on your blood sugar level to prevent such results. Your blood sugar test outcome will determine how you approach your body system with a keto diet.

High ketone levels

Another risk factor that you need to consider before taking a keto diet is the high ketone levels. And if ketone is too high in type 2 diabetics, it may cause diabetic ketoacidosis. You can test if your ketone is too high through a urine strip or consult your doctor.

A Keto diet is good for people with diabetes because it helps in controlling the body’s cholesterol. People with diabetes might face some difficulties if they have high cholesterol levels in their bodies. It may even increase the chances of having a stroke or heart attack.

Therefore, reach out to your health practitioners to know how you can confront your high cholesterol with a keto diet. It is rare for people with diabetes not to have high cholesterol. So keto diet may be of great help to you after having the permission of your health practitioners.

Conclusion

A Keto diet is useful for everyone who is working on controlling their high blood levels. And also people who need help with their body fat or being overweight. However, maintaining moderate use or measurement of this diet will be a pleasant decision to make.

Especially for diabetics, it a good idea to consult your health practitioners for tests or medical advice. It will not only help you know if you can do it or not, but it will also help you improve and accept advice to help you through the keto diet period.

What is the Keto diet?

The ketogenic diet is a very low-carb, high-fat diet. This diet has to be very low in carbohydrates, high in dietary fat, and include a moderate amount of protein to achieve positive results. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. A ketogenic diet can cause massive reductions in blood sugar, insulin levels and help with weight loss.

BENEFITS OF KETO DIET

• Weight loss
• Reduce blood pressure
• Slower aging process
• Improve sleep and mood
• Increase energy efficiency

FOODS TO EAT

1. Cheese

There are hundreds of types of cheese. Fortunately, most are very low in carbs and high in fat, making them a great fit for a ketogenic diet.

One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6.5 grams of protein, and a good amount of calcium (23Trusted Source). Cheese is high in saturated fat, but it hasn’t been shown to increase the risk of heart disease. Some studies suggest that cheese may help protect against heart disease (24Trusted Source, 25Trusted Source). Cheese also contains conjugated linoleic acid, a fat linked to fat loss and improvements in body composition (26).

In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.

LIST OF CHEESE YOU CAN CONSUME ON A KETO DIET

• blue cheese
• brie
• camembert
• cheddar
• chevre
• Colby jack
• cottage cheese
• cream cheese
• feta
• goat cheese
• halloumi
• Havarti
• Limburger
• manchego
• mascarpone
• mozzarella
• muenster
• parmesan
• pepper jack
• provolone
• romano
• string cheese
• Swiss

2. SEAFOOD

Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free (6Trusted Source).

However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (7Trusted Source, 8Trusted Source). While we can still include these shellfish on a ketogenic diet, it’s important to account for these carbs when you’re trying to stay within a narrow range.

These are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source):

• clams: 4 grams
• mussels: 4 grams
• octopus: 4 grams
• oysters: 3 grams
• squid: 3 grams

Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in people who have overweight and obesity (14Trusted Source).

In addition, frequent fish intake has been linked to a decreased risk of disease and improved cognitive health (14Trusted Source, 15Trusted Source).

The American Heart Association recommends consuming 1 to 2 seafood meals every week (16Trusted Source).

3. LOW-CARB VEGETABLES

Non-starchy vegetables are low in calories and carbs but high in many nutrients, including vitamin C and several minerals. Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.

Therefore, look at their digestible (or net) carb count, total carbs minus fiber. The term “net carbs” refers to carbs that are absorbed by the body.

Many vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams, or beets could put you over your entire carb limit for the day.

The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 7 grams for 1 cup of cooked Brussels sprouts (17Trusted Source, 18Trusted Source).

Vegetables also contain antioxidants that help protect against free radicals, unstable molecules that can cause cell damage (19Trusted Source, 20).

What’s more, cruciferous vegetables like kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk (21Trusted Source, 22Trusted Source).

LIST OF LOW-CARB VEGETABLES YOU CAN CONSUME ON KETO DIET

• asparagus
• avocado
• broccoli
• cabbage
• cauliflower
• cucumber
• green beans
• eggplant
• kale
• lettuce
• olives
• peppers (especially green)
• spinach
• tomatoes
• zucchini

4. MEAT AND POULTRY

Meat is a source of lean protein and is considered a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals, including potassium, selenium, and zinc. While processed meats, like bacon and sausage, are allowed on keto, they aren’t the best for your heart and may raise your risk of certain types of cancer if you eat too much. Choose chicken, fish, and beef more often and limit processed meats. It’s best to choose grass-fed meat, if possible. That’s because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid, and antioxidants than meat from grain-fed animals.

5. EGGS

Eggs are high in protein, B vitamins, minerals, and antioxidants. Two eggs contain zero carbohydrates and 12 grams of protein. Eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, and they also contain antioxidants such as lutein and zeaxanthin, which help protect eye health. Eggs have been shown to trigger hormones that increase feelings of fullness and satiety.

It’s important to eat the entire egg, as we found most of its nutrients in the yolk. Although egg yolks are high in cholesterol, consuming them doesn’t raise blood cholesterol levels in most people. Eggs appear to modify the size of LDL particles to reduce the risk of heart disease.

6. SEEDS AND NUTS

Nuts and seeds are healthy, high fat, and low-carb foods. They have linked frequent nut consumption to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall

Carb counts for 1 oz. (28 g) of nuts and seeds (net carbohydrate equals total carbs minus fiber):

• almonds: 2 grams net carbs (6 grams total carbs)
• Brazil nuts: 1 gram net carbs (3 grams total carbs)
• cashews: 8 grams net carbs (9 grams total carbs)
• macadamia nuts: 2 grams net carbs (4 grams total carbs)
• pecans: 2 grams net carbs (4 grams total carbs)
• Walnuts: 2 g net carbs (4 g total carbs)
• Chia seeds: 2 g net carbs (12 g total carbs)
• Flaxseeds: 0 g net carbs (8 g total carbs)
• Pumpkin seeds: 2 g net carbs (4 g total carbs)
• sesame seeds: 3 grams net carbs (7 grams total carbs)
• pistachios: 5 grams net carbs (8 grams total carbs)

7. BERRIES

Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fiber. These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease.

carb counts for 3.5 ounces (100 grams) of some berries:

• blackberries: 11 grams net carbs (16 grams total carbs)
• blueberries: 9 grams net carbs (12 grams total carbs)
• raspberries: 6 grams net carbs (12 grams total carbs)
• strawberries: 7 grams net carbs (9 grams total carbs)

8. BUTTER AND CREAM

Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving. In fact, on the contrary, some studies suggest that moderate consumption of high-fat dairy may reduce the risk of heart attack and stroke.

Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss.

9. HEALTHY OIL

Olive and coconut oil: Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage.

Coconut oil has unique properties that make it well suited for a ketogenic diet. To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid energy source. The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis.

In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function

10. COCOA POWDER AND DARK CHOCOLATE

cocoa provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries.

Dark chocolate contains flavanols, which may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. Chocolate can be part of a ketogenic diet. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more, and eat in moderation. One ounce (28 grams) of unsweetened chocolate (100% cocoa) has 3 grams of net carbs.

They are both delicious sources of antioxidants.

Because the Keto diet is a completely different diet from what we eat every day, your body will need to adjust to it. People experience constipation when they start the keto diet, or do it for a longer time. This article will provide a brief overview of keto constipation and the steps you can take to eliminate it.

What is constipation?

Constipation can be a frustrating and painful condition. Constipation is a condition where the bowel movements are irregular and the stool becomes difficult to pass. This causes pain. This is when there are less than four bowel movements per week. This happens when you consume less fiber than you should. It also affects your digestion process. Slow metabolism means that the waste or stool takes longer to move and is more difficult to get rid of.

Home remedies and medication can easily treat constipation. If you don’t treat it promptly, it can cause other problems such as fecal impaction and piles. This is not good for your body’s overall health.

There are many symptoms that can be experienced, as well as the severity of the pain. The good news is that acute constipation can be treated with home remedies and not medications.

The Keto Diet and constipation explained

Constipation is a common problem with the keto diet. Many people believe it is caused by a lack of, or too much fiber.  Although these are true reasons, the constipation that you experience when following the keto diet can also be attributed to excessive fiber. You will feel constipated if you eat more fiber from vegetables. The following reasons can explain why constipation is common on the keto diet:

• The reason microbes don’t digest the new fiber when we switch vegetables to keto is because they aren’t able to adapt to it. This is why it is so easy to add fermented vegetables into your diet.

• Consuming too much fat and protein is another reason. While protein and fat are macros that are easy to digest, too many can cause constipation.

• The keto diet causes you to lose a lot of water weight because the carbohydrates don’t have enough water storage. Dehydration can lead to constipation. Keep yourself hydrated by following a healthy diet.

Constipation can also be caused by other factors, such as too many nuts and seeds or dairy products that are not appropriate for your body. The core reason is the same: You have eaten something that isn’t digestible for your body. This makes it difficult to eat a healthy diet.

Is Constipation too bad for Keto?

People who start the keto diet know they will experience the keto flu and other side effects. However, once they have experienced these side effects, they realize that the keto flu is not the end of the world. People start to feel scared and decide that the keto diet is not right for them. It is an instant decision, especially when you are working on something where you want to see results. A Keto diet is an effective and natural way to deal with health issues. It will take time, but the results are permanent.

According to health studies, constipation is a normal symptom of the keto diet. Your body is adapting and changing, so you shouldn’t be too concerned. It is important to recognize that constipation is a problem and to manage it. The diet plan can be followed without irritation or disturbance.

Constipation isn’t a problem with the keto diet. It simply means your body is adapting to the new diet. You can simply stick to your diet and find ways to resolve constipation.

Constipation Remedies

It is better to get it under control naturally than to take any medication. These are the top constipation treatments that you can use to treat your entire constipation problem:

1. For bowel function improvement, laxative foods can be very beneficial. You can improve your bowel function by adding natural laxative foods such as garlic, avocados and spices.
2. You can avoid dairy products if you experience constipation.
3. Magnesium deficiencies are also the leading cause of constipation. Therefore, try to eat more foods rich in magnesium such as fish, green leafy vegetables, and soy products.
4. Research has shown that oily fish and oily supplements can help with constipation.
5. You can add more fermented vegetables to your diet along with the raw vegetables. They are easy to digest, and good for bowel movements.
6. Eating smaller portions of keto meals can help with constipation. Larger meals take longer to digest which can be very bad.
7. If you don’t get enough fiber from your diet, you can take a fiber supplement.

Causes of Constipation

Avoiding high-fiber carbs can help you eat fewer calories.

While carbs account for only around 5% of the total calories consumed on the ketogenic diet, it is important to consume the proper kinds of carbs to achieve success. Make an effort to consume carbohydrates that are healthy, nutritious, and high in fiber.

Many people who are following the ketogenic diet often avoid plant-based foods. This is either because the carbohydrate content of vegetables is too high, or because they are relying on animal protein to help them meet their high daily protein and fat requirements.

But vegetables tend to be heavy in fiber, so removing that from your diet quickly can result in constipation on the keto diet. You’re not going to obtain the fiber you need to transport food through your GI tract if you exclusively eat foods high in starch, like wheat flour, white rice, or sugary items

Dehydration

A lack of liquids during the day might lead to constipation. Another frequently-cited contributor to dehydration is hyponatremia, or low sodium. The slight dehydration of even just a few days can produce constipation. Therefore, drinking even when you’re not thirsty is important. Water hydrates the colon and helps make feces soft so they pass more readily. A pinch of Himalayan salt, which is a vital electrolyte, can be added to your water to assist the water in reaching your cells more efficiently. Thereby maintaining that your cells are healthier and fully hydrated.

How can you get the nutrients you need while on a ketogenic diet?

Keto constipation can be avoided by following the diet properly, but what if you already have issues with it? Consistent constipation at the initiation of a ketogenic diet may require treatment with the following:

• Drinking plenty of water
• Regular exercise
• Taking a walk after a meal
• It is important to eat meals that are rich in fiber and low in carbohydrates.

If you still have not seen a change in your constipation after three weeks, you should discuss this with your doctor. Doctors commit to finding the best solutions for your constipation. Some over the counter stimulants, like caffeine, are useful, but it is critical that you speak with your doctor first. Some of these goods have a higher carbohydrate content, which can make it difficult to follow a ketogenic diet.

How to Prevent Constipation with the Keto Diet

Here are some ways to avoid constipation while on the keto diet.

• Slowly start the keto diet. This means that you should not change your diet suddenly. It is important that your body adjusts to the new diet and builds new enzymes and microbes to digest it.
• Avoid eating any processed meats, dairy products, or other products. These products can contain toxins, less fiber than natural ones, as well as other preservatives which can cause problems with your digestive system.
• Get enough water to keep you hydrated during the diet.
• Regular exercise can help you manage constipation and make your bowel movements more efficient.
• Take every micronutrient and macronutrient food in the correct amounts so you don’t overdo it or underdo it.
• Consult with your doctor if you experience constipation after the start of a keto diet plan.

Conclusion

Constipation is often a side effect of the keto diet. However, constipation can also be caused by many different factors. With the right guidance, treatments and precautions, you can quickly recover and resume your normal diet.