Keto Diet For Diabetics {2019}

Keto Diet For Diabetics {2019}

July 26, 2019 1 By William Morgan


The keto diet for diabetics? Can this
restrictive diet be used by
diabetics safely and for life? What are
the true ramifications and limits of
this diet. Now are there better ways to
control both insulin and blood sugars
without going to such extremes? As an
added bonus I will discuss my diet today
and one how it compares to the ketogenic
diet to how it also can easily keep your
a1c s in the low fives and at the same
time feeling energetic strong and
vibrant throughout the day. But before we
begin let me welcome all those new
Resilient Diabetics out there, this is
where we turn ordinary struggling
diabetics into extraordinary well
controlled diabetics. If you don’t know
who I am and you are new my name is
Jay Sampat and I am an insulin dependent
diabetic diagnosed a little over five
years ago so the proud owner of a
pancreas that seems to have gone on a
permanent and lifelong vacation. So not
only am i diabetic like you where when
we walk in that walk and talking that
talk together, but I do also have a
university of bachelor science degree in
Nutrition/Dietetics and that does come
in very very very handy in discussing
all the intricacies of being a diabetic.
So if you like what you see here today
and you want to learn more I would
suggest you hit that SUBSCRIBE button,
that notification bell which is the
GREY icon the bell and of course that
LIKE button that is so you don’t miss a
second of any of the upcoming episodes
that will change your life. The one thing
I can say about the ketogenic diet is
that it’s been around for a very long
time it is gaining in popularity as the
go-to diet, but it is still very
controversial. Some love it some stick to
it others hate. It it’s obviously not a
diet for everyone. But the big selling
point these days with a growing number
of type 2 diabetics out there
is that it helps control blood Sugar’s
better than the recommend traditional
high carb diet. And what is recommended
today, six to 11 servings of whole grains
per day including breads. Now after
consuming the recommended servings of
healthy carbs, the “experts” then instruct
the administration of insulin at any
time of the day when blood sugars get
out of range. It’s kind of backwards and
dangerous if you ask me. Then you can’t
figure out why you’re A1c is in the eights
or greater and now you’re put on even
more medications and more insulin so
some of you end up frustrated. So you
actually end up trying the keto diet.
Many may not know this but once upon a
time the keto diet was originally the
diabetic diet. As it was prescribed to
type 1 diabetic patients before the
invention of guess what, synthetic
insulin. And as you would guess it did
prolong the lives as it had a less of an
impact on blood Sugar’s. So what exactly
is the ketogenic diet? The ketogenic diet
is a low carb diet where you get roughly
5 percent of your daily calories from
carbohydrates. By restricting your
carbohydrate intake so severely you will
force your body to start getting most of
its energy from fats. The byproduct of
fat utilization is a production of
natural ketones hence the name of the
diet. To follow the diet you’re looking
at approximately the split in daily
calorie intake like this…. 75 to 85% of
your intake will be from fats, about 10
to 20% from protein, and about 5% which
is around 20 to 50 grams from
carbohydrates. The premise of the
ketogenic diet and diabetes is pretty
simple, fewer carbs require less insulin.
And that should result in fewer blood
sugar spikes. Fewer blood sugar spikes
thus leads to better A1C values. So we
now know why carbs are so low. Now what
about protein, why is that limited?
Because under these circumstances this
is where the body will actually create
sugars from the protein in a
is called gluconeogenesis. Now what are
the reasons a person with diabetes would
want to follow the ketogenic diet? Number
one, to reduce insulin requirements and
avoid the daily blood sugar fluctuations.
There have been a multitude of type 2
diabetics taking heavy amounts of
insulin who have been able to completely
eliminate their insulin use and also
improve their blood sugar control on
this diet. It works there’s no question
about that. Number two, it aids in weight
management, weight loss. You will drop
some significant weight initially on
this diet because you eat fewer carbs.
Which means you’ll have fewer or less
glycogen stores. Glycogen is another word
for sugars that are stored in the muscle,
for every molecule of glucose in the
muscle the body will also store water
with it too. So less like glycogen means
less water retained less water retained
equates to less body weight. Just don’t
mistake lost water weight for fat loss
initially, but fat loss will come. So this
is where things can become a little
murky for some the ketogenic diet can
improve insulin sensitivity further
reducing the need for insulin making
blood sugar control easier. But there are
also a significant number of people who
have experienced the opposite reaction
of the ketogenic diet. Instead of
increased insulin sensitivity they
experience a drastic increase in insulin
resistance. Meaning they need a large
amounts of insulin even for very small
amounts of carbohydrates.
I have tried diets similar to the keto. And
I find that personally true for me.
Higher fat intakes whether good or bad
fats especially in the presence of
insulin creates massive resistance for
me personally. So what about the health
markers. You will see a drop in A1C for
sure. Every single metabolic risk factor
including weights, blood pressure, blood
glucose, HDL, triglycerides, will probably
get improved, with two exceptions your
LDL and possibly your cholesterol.
Even though LDLs increased the LDL
carriers do change in type and size to
what’s known as the healthier versions.
And this is the big debate does high LDL
cholesterol in the presence of low blood
sugars and insulin which are the true
drivers for inflammation change the
health expectancy. Prior studies
definitively show negative ramifications
of high cholesterol plus LDL but they also
generally revolve around traditional
diets that are high in carbohydrate in
takes thus insulin levels. Before we
get into the limitations of the diet I
have to discuss two very very important
key terms every diabetic should know. And
that is the difference between a
micro-nutrient and a macro-nutrient. All
foods contain micronutrients and
macronutrients which provide the body
with the tools it needs to function
optimally. Macro-nutrients are nutrients
that are needed in large amounts by the
human body,
they include carbohydrates, proteins, and
fats, these nutrients provide energy for
your body in the form of calories.
Micronutrients are nutrients needed in
trace amounts by the human body for
normal growth, repair, recovery, and
development.
These include vitamins, trace elements,
phytochemicals, minerals, antioxidants, and
even fatty acids. Micronutrients help
slow down that aging process protects
your body from disease and ensure that
nearly every system in your body
functions properly and optimally.
Micro-nutrients do not provide energy
like macro-nutrients do, so they cannot be
measured in calories. Second
micronutrients are generally not listed
on food nutrition labels which can make
them a little difficult to track. People
following the ketogenic diet should be
particularly mindful of micronutrients
and possible deficiencies and imbalances.
This is especially important if that
keto diet revolves around one thing,
hitting that macro-nutrient content and
the diet is based around heavily
processed, packaged low nutrient dense
based foods. Loading up on the butter and
the bacon or
foods with little or no micronutrient
value may be that limiting factor.
Because both animal and refined plant
fats are virtually devoid of these very
important micronutrients, potassium,
calcium, magnesium, folate, vitamin C, it
becomes very difficult for a keto dieter
to design an intake that is not
deficient in one or more of these very
essential nutrients. Consequently the
vitamin and mineral deficiencies are not
gonna be surprising, but rather expected.
And if you’re thinking I’ll just take a
vitamin mineral supplement to resolve
the issues you’re in for a big surprise
and a bit of a disappointment. And then
on the other side of the spectrum
because many keto dieters use highly
processed foods in particular they may
grossly exceed the u.s. recommended
sodium intake of 2,300 milligrams per
day. Most get twice that amount but it’s
not just the cheese that produces this
high sodium content many keto dieters
are also encouraged to consume highly
salted processed meats like bacon, salami,
sausages, and even salted butter. For
example here’s one of the problems with,
and we will discuss as quickly ,when
micro-nutrients are not quite balanced
properly. Dietary potassium/sodium are
similar to the kind of Chinese yin-yang
philosophy in which seemingly opposite
forces are interconnected and
complementary. in human nutrition dietary
potassium and sodium ratio maintains a
huge effect on our health and well-being.
The higher the potassium to sodium ratio
the healthier we are, the lower the ratio
the greater we at risk for
cardiovascular disease, cancer, and
osteoporosis, skin disease, and other
pathologies. You will notice these
imbalances when they occur and that will
include fatigue, weakness, constant
headaches, difficulty concentrating. When
potassium is really out of whack you may
get painful muscle cramps, muscle
twitching, all the way to heart
palpitations, so you may be even aware of
your own heartbeat. Why, because you can
feel it! One has to be very mindful of
balancing intakes of sodium processed
foods with
very little intake from potassium rich
foods like vegetables that do actually
contain carbohydrates. If you are a Keto
dieter simply look into those low
carbohydrate foods that are high in
potassium such as, I’ll give you a few
examples, avocados, Swiss chard, and even
spinach. So what is my take as both a
diabetic and one with a solid
educational background in the
nutritional sciences. One the keto diet
does solve one of our major goals we
have as diabetics. The keto diet if
followed properly will have your blood
sugars controlled. Two, it will limit the
amounts of insulin needed. it’s the high
amounts of insulin in conjunction to the
sugars that’s truly causing the
inflammation and the damage to the body
systems over time. However, I am NOT in
the camp that insulin is the evil
hormone either. I do not like extremes. As
I have mentioned in the video does
insulin make you fat?
Insulin is an incredibly important
hormone that yes when in excess, creates
massive amounts of havoc. But when
balance ideally, is the hormone of repair,
recovery, and growth. So daily life is a
breaking down process. For example when
you exercise your body’s actually
tearing and ripping itself apart. That is
why your sore. When you’re stressed the
body shuttles negative catabolic hormone
throughout the body. Again, breaking it
completely apart. So the body goes
through this daily cycle of breaking
apart, healing and recovery, and putting
itself back together. The more components
that continue to break you apart the
faster you age, and the worse your health
will be. There has to be some repair
mechanisms always in place. These repair
mechanisms require two things. One
micro-nutrients. Two, the ability of these
micro-nutrients to get into the cells for
repair and recovery. And the hormone that
allows this process of opening cell
doors so those key nutrients can be
utilized………. you guessed it, it’s insulin!
Just like it shuttles glucose in the
cells for energy it does the same
the micro-nutrients too. It is a balancing
equation. So no, I am not afraid of
insulin it is actually needed. Everyone
regardless of the specific diet should
consume a variety of nutrient-dense
Whole Foods and limits their intake of
low nutrient processed foods to avoid
sickness disease and further weight gain.
My goal for me, and for you, is an A1C of
under 5.5!! Yeah, that is a very lofty goal.
What diet works and works well to allow
me to easily keep them in the low fives.
Well it’s kind of a hybrid if you will,
of what the “experts” recommend, and I’ll
put that in quotes. I consume
carbohydrate foods that are rich in
micro-nutrients profiles
but are low in macro-nutrient profiles. Meaning, they
are very high in vitamins, minerals,
antioxidants, but are low in calories by
weight. Yes I’ve said this before, a diet
extremely high in green leafy vegetables
and cruciferous vegetables. Each
vegetable has something special to offer.
So eat a variety since each one
individually shines in an area of
vitamins and nutrients. This is one of
the reasons I require no supplementation
of any kind. Now I do like to keep my
fats low including those quote unquote
heart-healthy fats. Fats good or bad
create resistance issues for me. Instead
of fats in the diet I prefer to use very
lean protein sources instead, like chicken
breast, fish, very very very lean ground
beef, and turkey. Not only will these
proteins not require much insulin, if at
all, but they will fill you up in
conjunction with the vegetables. So
you’re not hungry all day long. But
you’ll also get all the necessary
vitamins, minerals, and oxidants that the
body will need to repair itself. Along
with minimal amounts of insulin needing
to keep you healthy strong and energetic.
Having roughly 45 to 60 grams of
carbohydrate rich foods even the
high-fiber ones and then another 15 to
30 grams for snacks,
can be a grave mistake for many
diabetics. And that expert recommended
diet of excessive healthy carbs leaves
many diabetics in this vicious death
spiral they just cannot break. The last
point I’ll make about the Keto
lifestyle is that it has afforded us
diabetics with a multitude of new low
carb options and foods to eat. I’m all
for it, leverage those lower carb foods
for greater blood glucose control and
enjoyment. I will add a playlist for you.
It’s called Diabetic Health Aid
Episodes. In that playlist you will find
that video Does Insulin Make You Fat – The
Ugly Truth. That video will go to more
depth on insulin and remember it does
far more than just store fat. I’ll create
a link for you and I’ll put it right
there…… If you’re on your desktop or
laptop use your mouse to click that box.
If you’re on your mobile device just tap
that with your fingers. So have a great
day, a productive day, and we’ll see you
soon with another episode which I’ve
said before are always released weekly.

Bye for now!!