The keto or ketogenic diet is a diet high in fats and low in carbohydrates. A low-carb diet forces the body to produce energy by breaking down fats, which is the basic process of ketosis. Carbs contain sugar, so limiting them also helps in maintaining healthy blood sugar levels. Studies have shown that the keto diet is quite effective for diabetics and those who are looking to shed those extra pounds.
The keto diet mostly contains fats and lean or fatty proteins. It limits carbs strictly, even healthy ones such as beans, milk, whole grains, and many types of fruits and vegetables. Experts believe that diabetics can benefit from this diet as limiting carbs will require the body to produce less insulin. If you are thinking of following this particular diet plant and are looking for information on the keto diet dos and don’ts, here are some tips.
Eat more of natural fat
When you follow the keto diet, most of the calories come from fat. Make sure you get enough of it from natural sources such as eggs, meat, and fish. Apart from these, you can add some butter, coconut oil, and olive oil to your diet. When you are making a keto diet dos and don’ts chart for yourself or a loved one, be sure to consult a nutritionist for tips so you don’t leave your body deprived of nutrients it needs.
Choose vegetables smartly
Non-starchy vegetables growing above the ground are recommended for diabetics following the keto diet. These include leafy greens, cluster beans, cauliflower, broccoli, avocado, zucchini, cabbage, and more. Vegetables are tasty, nutritious, and a great source of healthy fats. For some extra fat, you can add olive oil to the salad.
Keto diet dos and don’ts for diabetics are different than that for non-diabetics. While non-diabetics can have more of high-fat dairy products such as cheese, butter, and cream, diabetics should opt for low-fat dairy products such as non-fat Greek yogurt to keep cholesterol levels in check.
Eat healthy nuts and seeds
Nuts and seeds are packed with important nutrients and healthy fats and are relatively low in carbs. They help boost energy levels and offer many health benefits. Almonds, pistachios, walnuts, flaxseeds, chia seeds, sesame seeds, pumpkin seeds, and sunflower seeds are some of the best options for a diabetic.
Stay away from high-carb foods and sweets
Foods such as pasta, rice, bread, potatoes, cakes, and pies are a strict no-no for diabetics following the keto diet. These foods and sweets with high amounts of carbohydrates and sugar will increase blood glucose levels and create complications.
Avoid certain sauces and condiments
When you are looking at keto diet dos and don’ts, this is an important tip to follow. Avoid tomato sauce, soy sauce, and other sauces and condiments that contain lots of carbs, unhealthy fat, and sugar. You can opt for yellow mustard sauce, flavored mayonnaise, Alfredo sauce, pesto, low-sugar barbeque sauce, guacamole sauce, and other low-carb and low sugar options.
These are some of the best keto diet dos and don’ts tips for diabetics. Studies have shown that this diet improves insulin sensitivity and reduces dependency on medication. It also increases the levels of good cholesterol in your blood, promotes weight loss in a healthy way and keeps you fit and active.