If you are looking for an effective eating plan to better manage your Type 2 diabetes, you might be considering trying the ketogenic diet. Some of you may have heard of this approach before while others may not. Essentially, this diet is one of the lowest carb approaches you can take. The carbohydrate intake is brought down to just 5% or fewer of your total calorie intake, and the remainder of the calories will come from 30% dietary protein and 65% dietary fat. So you could very easily call this a high-fat eating plan.
Sounds interesting, right? Since watching your carbs is what controlling your blood sugar levels is all about, it may seem like a good protocol. But before you jump on the bandwagon, there are a few important points to think about…
1. The Ketogenic Diet And Nutrients. First, when evaluating any eating plan, you should always consider the nutritional density of that plan. Sadly, this is where the ketogenic diet falls short.
Because your carbohydrate intake has to be reduced to such a small amount, this can make it a challenge to consume the appropriate amount of fruits and vegetables – which are the most nutrient-dense foods you can put into your body. While a few vegetables will be permitted, there is just no room for some of the higher carb vegetables such as carrots, peas, and cauliflower.
You will need to stick to leafy greens instead. Restricting the type of vegetables could increase your risk for inflammation and disease related to lack of dietary fiber as well as antioxidants. Not to mention, thanks to the lack of dietary fiber, many people do notice they experience constipation when on the ketogenic diet plan.
2. The Ketogenic Diet And Your Overall Health. The next thing you will want to be factoring in is how the diet impacts your health. If you feast on foods like cheese, sausage, bacon, and steak, all of which will “fit this diet plan” it does not take much to realize this is not going to be doing your health any favors.
To see optimal results, you will still need to be choosing healthy foods only. Many people following this diet struggle with this point, so they find they have a fight with their results as well.
3. The Ketogenic Diet And Well-Being. The last reason to reconsider following this type of diet is it does not leave you feeling well. Most people following this plan will notice they feel “foggy” as brain fog sets in from consuming too few carbohydrates. They may also notice they have high fatigue levels, often making it impossible to fit exercise into their day.
And food cravings may set in, making it hard to follow the plan, not to mention destroying any enjoyment you should be receiving from it.
As you can see, the ketogenic diet is not all it is cracked up to be. You might want to rethink going on this plan if you hope to see optimal health results. A better approach would be to reduce your carbohydrate intake but keep your carbohydrates high enough so you can eat sufficient fruits, vegetables, and even a few whole grains.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.