Keto and Diabetes: How the Ketogenic Diet Can Improve Insulin Sensitivity and Blood Sugar Control

The ketogenic diet, or keto diet for short, is a high-fat, low-carbohydrate diet that has become popular in recent years for its potential health benefits. Among its many touted benefits, the keto diet may be particularly helpful for people with diabetes, as it can help to improve insulin sensitivity and blood sugar control. In this article, we’ll explore how the ketogenic diet works to improve these outcomes, and what people with diabetes should know before trying the keto diet.

What is diabetes?

Diabetes is a chronic condition in which the body has difficulty regulating blood sugar levels. There are two main types of diabetes: type 1 diabetes, which is caused by an autoimmune disorder that destroys the cells in the pancreas that produce insulin, and type 2 diabetes, which is caused by insulin resistance – a condition in which the body becomes less responsive to the insulin it produces. Both types of diabetes can lead to high blood sugar levels, which can cause a range of health complications over time.

How does the ketogenic diet work?

The ketogenic diet is a high-fat, low-carbohydrate diet that is designed to put the body into a metabolic state called ketosis. In ketosis, the body begins to burn fat for energy instead of carbohydrates, which can help to improve insulin sensitivity and blood sugar control.

When you eat carbohydrates, your body breaks them down into glucose, which is then used for energy. Insulin is a hormone that is produced by the pancreas and helps to regulate blood sugar levels by moving glucose from the bloodstream into the cells where it can be used for energy. In people with insulin resistance, the body becomes less responsive to insulin, which can lead to high blood sugar levels and an increased risk of diabetes.

The ketogenic diet works by limiting the amount of carbohydrates you eat and increasing the amount of healthy fats in your diet. This reduces the amount of glucose available for energy, and the body begins to break down fat for energy instead. This process produces ketones, which can be used for energy by the brain and other organs.

How can the ketogenic diet help people with diabetes?

Research has shown that the ketogenic diet can be effective at improving insulin sensitivity and blood sugar control in people with diabetes. A 2019 study published in the journal Nutrients found that people with type 2 diabetes who followed a ketogenic diet for six months had significant improvements in their glycemic control, as well as improvements in cholesterol levels and blood pressure.

One reason the ketogenic diet may be helpful for people with diabetes is that it encourages the body to burn fat for energy instead of carbohydrates. This can help to reduce the amount of glucose available for energy, which can improve insulin sensitivity and reduce the risk of high blood sugar levels.

In addition, the ketogenic diet may also help to reduce inflammation in the body, which is a common problem in people with diabetes. Inflammation can contribute to insulin resistance and high blood sugar levels, so reducing inflammation may help to improve blood sugar control over time.

What are the risks of the ketogenic diet for people with diabetes?

While the ketogenic diet can be beneficial for people with diabetes, it’s important to be aware of the potential risks and to talk to your doctor before trying the diet. One risk of the diet is the potential for hypoglycemia, or low blood sugar, particularly in people who are taking insulin or other diabetes medications. Because the ketogenic diet restricts carbohydrates, it can be difficult to maintain a steady blood sugar level, which can lead to hypoglycemia in some people.

In addition, the ketogenic diet can be difficult to follow and may not be sustainable over the long term. Many people find that the diet is too restrictive or that it causes unwanted side effects, such as constipation, nausea, or fatigue.