Ketogenic or Keto Diet is high in fat and low in carbs that helps to ease the diabetics symptoms.
The Keto Diet for diabetics ratio ranges from 60-75% calories from fat, and 15-30% of calories from protein.
It is a low carb diet that helps the body to get its energy from the burning body fat as an energy source known as Ketones.
Ketosis is a metabolic process in which the body burns fat for energy instead of carbohydrates.
Keto Diet benefits type 1 and type 2 diabetes that helps to lower the insulin levels from the body.
The Keto Diet is the perfect option for type 2 diabetics who want to reduce weight.
When eating a Ketogenic Diet, you should not eat more than 50 grams of total carbs.
Keto Diet for Diabetics
The Keto Diet is low in carbohydrates that include 20 to 30 gm of carbs per day.
One must understand who can take this diet before opting for it.
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Here, I am sharing some points for whom this diet is a feasible option to eat.
- Type 1 and Type 2 Diabetics can eat a Ketogenic Diet.
- It is not appropriate for the people with Kidney Disease.
- Those who have Gestational Diabetes cannot take it.
- Pregnant Women cannot consume this diet.
Benefits of a Keto Diet
- Reduces High Blood Pressure
- Lower the Blood Glucose Level
- Maintains Heart Health
- Increase HDL Cholesterol Level
- Increases Mental Performance
What Foods You Can Eat on the Keto Diet?
The problem that occurs in the type 2 diabetics patients is of weight loss.
But the Ketogenic Diet is high in fat and low in carbs, then how a high-fat diet can help to curb weight?
The fact is that with a Keto Diet your body converts fat into energy instead of sugar.
When it comes to managing diabetes what you are eating is extremely important.
Keto Diet help to improves insulin sensitivity and increase the chances of weight loss.
In this article starting the Keto Diet, we will discuss what foods to eat following this diet.
- Plain Greek Yoghurt
- Olive Oil and Olives
- Butter and Cream
- Nuts and Seeds
- Sugar-Free Drinks
- Low Carb Veggies
- Coconut Oil
Fish is a rich source of vitamins and protein and the best option to eat to balance your omega 3 and omega 6.
You can eat fish like tuna, salmon, shellfish or trout that helps to balance diet of omega 3.
You can take fish oil supplements if you do not want to eat fish.
It is advisable to eat at least two portions of fish a week or 140 gm of cooked fish.
The health benefits of fish include:
- It reduces the nerve involvement of Diabetes Mellitus.
- It helps to control blood glucose level.
- Fish provides a wide variety of proteins.
- It improves heart health and good for the nervous system.
- It is good for the skin and eyes and improves red blood cells.
Avocado is a unique fruit that is rich in healthy fat and provides numerous benefits.
It is high in nutrients and monounsaturated fatty acids that help to reduce inflammation.
Avocado contains fiber on Keto Diet that lowers the risk of many diseases and reduces sugar levels.
It is the best Keto Diet for vegans, delicious to eat and helps to reduce weight.
You can incorporate avocados into your healthy diabetic diet plan.
Benefits of Avocado:
- It is good for digestion
- Supports weight loss
- It helps to promote heart health
- Lowers blood glucose level
- It makes you feel full
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3. Plain Greek Yoghurt
The Greek Yoghurt is less in sugar and full of nutrients that provides many health benefits.
It contains few carbohydrates that you can include in a Ketogenic Diet.
According to some study, 150 grams of Greek Yoghurt contains 11 grams of protein and 5 grams of carbohydrates.
You can take yoghurt at breakfast or lunch and can add toppings with fruits and nuts.
Benefits of Greek Yoghurt
- It contains calcium that helps to make you healthy.
- It regulates blood pressure and boosts immunity.
- Its powerful proteins help to maintain the overall health of the body.
- It helps you to reduce weight and improve digestive health.
- It is a high protein food.
Eggs are the healthiest food that one can add to the Ketogenic Diet.
It helps to increase the feeling of fullness and maintain your blood glucose level.
It is considered one of the best Keto Diet for diabetics that helps to reduce the calories.
An egg contains one gram of carbohydrates and 6 grams of protein.
It helps to keep the blood sugar level stable, maintains heart health.
Benefits of Eggs:
- It increases the good cholesterol.
- It reduces the risk of heart disease.
- Help you to reduce weight and burn extra calories.
- Lowers the level of Triglycerides.
5. Olive Oil and Olives
Olive Oil includes monounsaturated fats, and a must add to Keto Diet.
The idea is to incorporate these fats at a moderate level to your Ketogenic Diet.
You can add olives or olive oil in the salads, veggies or other food items.
As per Research, Olive Oil reduces the blood sugar level and cholesterol levels.
The extra virgin olive oil is beneficial for the people with type two diabetes.
Benefits of Olive Oil:
- Rich in antioxidants
- It has strong anti-inflammatory properties
- Gives protection from heart disease
- Helps to prevent stroke
- It helps in weight loss
- Reduce the risk of type 2 diabetes
You can read about 20 Powerful Healthy Foods for Diabetics
6. Butter and Cream
Butter and Cream are the best kinds of fats to include in a Keto Diet.
It contains less amount of carbohydrates and is the best Keto Diet for diabetics people.
The dairy products are rich in protein and calcium content.
One needs to consider the fat content and fat type when choosing the dairy products.
According to Studies, A moderate consumption of high-fat dairy products may reduce the risk of heart attack and stroke.
You must look for the low carb options when consuming butter and cream.
It is advised to eat butter in a small quantity and do not consume more than two spoons of butter.
7. Nuts and Seeds
No doubt the nut and seeds are high in fat and low in carbs but are healthy Keto Diet.
It contains high fiber on Keto Diet that keeps you full and consumes fewer calories.
You can add almonds, walnuts, cashews, chia seeds or flax seeds in a Keto Diet for diabetics people.
According to the Healthline, It reduces the risk of heart disease, cancer, depression and other chronic diseases.
It provides low to moderate amount of carbs that range from 3.5 grams for Brazil nuts to a high of 12.6 grams for chia seeds.
Both the nuts and seeds are lower in carbs than many plants such as fruits and vegetables.
They are rich in fiber, minerals, vitamins and many other nutrients.
8. Sugar-Free Drinks
When it comes to Keto Diet for diabetics, it is all about quick weight loss.
This diet is helpful in reducing carbs and forces the body to use Ketones for energy.
The drinks that you include in a Keto Diet are:
- Herbal Tea, Green or Black Tea
- Almond or Nut Milk
- Sugar-Free Energy Drinks
- Keto Diet Drinks
- Plain ole’ Black Coffee with Milk
- A Nutritional Drink such as Smoothies
You can go for zero calorie beverages or diet soda without sugar and calories.
Or choose the energy drinks that are low in carbs and fit within our daily carb limit.
While opting for coffee, you can take it without sugar or avoid coffee from fancy coffee shops.
9. Low Carb Veggies
The Green Vegetable is non-starchy, low in calories and carbohydrates and rich in many nutrients.
It contains fewer carbohydrates and best Keto Diet for vegans.
The Keto induced vegetables include kale, broccoli, cauliflower, yams, beets or brussels sprouts.
These vegetables contain antioxidants that protect against free radicals.
You can substitute the high carb food with low carb of veggies.
As per Healthline, Non starchy vegetables contain carbs that range from 1–8 grams per cup.
You can consume these vegetables in a salad, cooked or boiled.
The vegetables such as kale, broccoli, and cauliflower reduce the risk of cancer and heart disease.
You can read about 21 Healthy Foods that are Good for Heart
Salads are the best Keto Diet for vegans and help to reduce extra fat.
You can make a healthy salad with a combination of fruits and green vegetables.
Vegetables play an essential part to maintain a balanced diet and help to control diabetes.
You can make a salad with berries, fruits, and green vegetables.
To make this salad, you need cherry tomatoes, avocado, eggs, olive oil, sea salt, black pepper, garlic powder or chicken breast.
You can add this salad to the Keto Diet that is a perfect option for lunch and dinner.
Place all the ingredients on the platter and remember to avoid creamy dressing.
You can use vinegar or olive oil in place of salad dressings.
Ingredients: Baby spinach leaves, mushrooms, avocado, green olives, walnuts, black pepper, lemon juice, walnuts or salmon.
Combine all the ingredients to make a salad.
11. Coconut Oil
Coconut Oil is best suited for the Ketogenic Diet and is useful in weight loss.
It keeps you full for longer and helps to reduce hunger cravings.
Its oil helps to reduce weight and helps to boost Ketones.
It is helpful in type 2 diabetes and curbs excess fat from the body.
As per Study, A two tablespoon of oil per day helps to reduce 1 inch on average.
In case you have a high cholesterol level you need to limit its usage.
Benefits of Coconut Oil
- Helps to fight body infections.
- Lowers the risk of heart-related problems.
- Reduces the inflammation level.
Although it contains many benefits, still it is considered to be unhealthy fat.
It contains saturated fat that may raise your cholesterol level.
People with diabetes must limit their saturated fats intake to lower the chances of heart attack.
It is advisable to take it to a moderate level and do not use more than one or two tablespoons.
Berries are low in carbohydrates and rich in fiber.
It includes fruits in Keto Diet that contains much fiber in digestible carbs.
The berries include strawberries, blueberries, blackberries, and raspberries.
The berries contain as much fiber in digestible carbs and good for the health.
They are rich in many nutrients and reduces the risk of many diseases.
One must include fruits in Keto Diet and is the excellent diet for vegans.
Pros and Cons of Keto Diet
A Keto Diet for diabetics people is used to control blood sugar, and achieve weight loss.
It helps you to remain on your daily carb range and keeps you fit.
The Keto Diet is helpful in managing type 2 diabetes and maintains weight.
When a person takes high protein and fat intake it makes them feel less hungry and reduce their weight. It also helps to keep the energy levels up.
In spite of all these benefits, there are few Keto Diet restrictions that one must keep in mind.
The other question that may arise is for how long to see results from Keto Diet?
Well if you are focusing on weight loss, then you must follow the diet combining with working out.
Although the Ketogenic Diet has got popular in recent months, it surely has some pros and cons.
Pros of Keto Diet
- It helps to reduce the insulin level.
- It helps you to reduce weight.
- You consume healthy fat.
- It helps to remove the sugar level from the body.
Cons of Keto Diet
- The plan and diet is difficult to follow.
- Many peoples end up consuming a lot of unhealthy fat.
- Some people hard to lose weight.
- It is better to make a proper plan and choose the right foods when following a Keto Diet.
- Include green veggies that are lower in carbs and loaded with nutrients.
- Drink plenty of water and fat-free drinks and fiber foods.
In the end, Consult your doctor before taking the Keto Diet and understand its process.
Take help of the nutritionist to plan your proper diet.