You may have just heard of the keto—ketogenic—diet, but it’s been around since 1921. Dr Russell Wilder, M.D., created the diet and named it the ketogenic diet on July 27, 1921. It was a treatment, and the only treatment available for severe epilepsy at that time. Doctors discovered that fasting helped seizures but people couldn’t survive fasting forever. They found a diet with 70% to 90% of the calories from fat and limited carbohydrate intake helped control seizures. They also found it helped people with diabetes. Doctors used it before insulin was available. It forces the body to use ketones for energy instead of glucose.
If you have fewer carbs, you don’t need as much insulin and have fewer blood sugar spikes.
Studies show the keto diet may improve insulin sensitivity by making it easier to control blood sugar and the need for insulin. It’s difficult for people to stick with the keto diet. When they do, it reduces blood sugar swings. It could negatively affect your body by causing low blood sugar. People with diabetes may need to modify insulin. Always work closely with your healthcare specialist if attempting a keto diet. Experiencing decreased insulin sensitivity doesn’t occur as often but does occur. It’s another reason to work closely with your healthcare specialist.
Starting a keto diet may cause you to exercise less.
When starting a keto diet, your body has to adapt to the change from glucose to ketones as energy. During that time, you might experience exhaustion and find exercising more difficult. It can be a negative by causing some people to skip their training. Once your body adapts, your strength and cardio endurance will return. Unless the weight loss you experience on a keto diet improves your athletic performance, it doesn’t make much difference after your body adjusts.
You may manage your blood sugar better, but the reverse could be true.
It could have a negative effect. Carbohydrates boost blood sugar levels. The keto diet reduces carbohydrates. If you have type 2 diabetes, it improves insulin resistance, a precursor to type 2 diabetes. As with anything related to diet and health, each person is unique, so their experience with the keto diet varies significantly. It may be excellent for some, but not for others.
- Keto diets are often low in fiber and cause constipation, diarrhea, or bloating. Limit sodium intake and eat low-carb foods like spinach, avocados, and raspberries to limit the potential problems.
- Studies are still ongoing on the safety of a keto diet. While it seems safe and effective for most diabetics, especially for short-term use, there are still some people who have a bad reaction.
- A keto diet is restrictive. It limits food options. Long-term, that can cause nutritional deficiencies. Vegetables, fruit, beans, and whole grains are higher in carbs. They are also higher in nutrients.
- Studies show there are increased risks for kidney stones and kidney disease. It can cause electrolyte imbalance, dehydration, or electrolyte imbalance. It may affect bone density, LDL levels, heart disease, or eye nerve damage.
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