The reason why the keto diet became popular is that following this diet you can lose weight by eating low-carb food. The research showed that people with diabetes type 2 can control their blood sugar and lose weight following this diet.
Just to compare – a regular balanced diet for diabetics contains two hundred to two hundred and twenty-five grams of carbs. However, people who follow a keto diet usually take only fifty grams of carbs daily.
But, we are sure that you need more information before you decide to follow this diet meal plan. That is why we will talk about the keto diet for type 2 diabetics, its benefits, what to pay attention to before you decide to follow it, and some meal ideas.
Is keto safe for people with diabetes?
There is much research that showed lower blood sugar levels and type 2 diabetes slim down with the keto diet. Additionally, some people lost weight, lowered their A1c, and needed less medication using a keto diet for a year.
If you have higher blood sugar levels because your body is not responding properly to the insulin, which means that you are insulin resistant, you can benefit from nutritional ketosis. This is because, when you reach it, your body will make less insulin.
When we talk about safety, we need to mention that depends on the type of diabetes you have. In general, diabetics with type 2, especially if they are overweight get good results safely. Type 1 diabetics can try this diet, too, but they need to carefully monitor signs of ketoacidosis and general health.
However, the safest thing would be to talk to your doctors and hear their opinion. That is because, whatever type you have, your doctor might need to change your medication.
Above all, a good idea, for everyone, is to exercise along with a diet. Regular training can bring a lot of benefits to diabetics type 2, and together with diet, the results can be marvelous. Physical activity is very important and when it is combined with the right diet it brings great benefits.
When you decide to start, keep in mind that it might be hard to stick to this diet. A very low amount of carbs in the diet can be a big change for some people and they might feel tired until their body adapts. To make sure you do it successfully, make a keto meal plan that you can follow and keep on hand keto-friendly meals and snacks.
Keto diet meal plan and diabetes type 2
Foods that contain carbohydrates, such as pasta, fruit, bread, and rice are the main fuel for a big number of processes happening in our body. The body uses insulin to bring glucose from the blood into our cells so we can have energy.
On the other hand, people with diabetes have a problem, because insulin is absent or it does not work properly. That is why the body can`t use carbohydrates effectively and sugar levels are high in the blood. Therefore, eating a high-carb meal will lead to a rise in blood sugar for someone with diabetes. Meal plans and diet are of great importance for diabetes type 2.
When we follow a keto diet, with restricted carbohydrates, our body is forced to use fat for energy or reach ketosis. That way it stops using glucose, or, switches it with fat.
A keto diet can help people with type 2 diabetes because it will allow the body to maintain blood sugar levels at a low, but also healthy level. Large fluctuations in blood sugar can minimize because of the lower intake of carbohydrates. This can impact clinical markers of blood sugar to be in control.
Benefits of a keto diet meal plan:
- Reducing dependency on anti-diabetic medication
- Improvement in triglycerides
- Lower blood pressure
- Weight loss
- Improvement in insulin sensitivity
- Better quality of life
- Improvement in high-density lipoprotein cholesterol, without increasing low-density lipoprotein cholesterol
- Increasing feeling of fullness
Typical keto meal plans and keto meal plans for diabetes type 2 can have a great impact on weight because they help the body burn fat. This is very beneficial when you try to reach or keep a moderate weight. It is helpful for people whose excess weight had an impact on the development of type 2 diabetes.
Regular exercise and light or moderate weight loss can support glycemic control, good energy distribution throughout the day, and overall well-being in people who have diabetes type 2.
Ideas for a keto diet meal plan for diabetics type 2
The Keto diet can include some of these types of foods:
- Eggs – low in carbohydrates and an excellent source of protein
- Low-carb veggies – broccoli and leafy greens
- Meats – beef, pork, and poultry because they are all rich in high-quality protein
- Dairy – dairy products without sugar are acceptable in the keto diet
- Fish and shellfish – great sources of protein
- Berries – the source of fiber, minerals, vitamins, and antioxidants and you can eat them on the keto in the right quantity
- Healthy fat sources – olive oil, seeds, avocado, and nuts
Meal plan for one week:
Breakfast – eggs with rye bread
Lunch – chicken salad with spinach
Dinner – turkey meat with tomatoes and lettuce
Breakfast – smoothie with berries
Lunch – tuna salad with chickpea
Dinner – cauliflower pilaf and chicken
Breakfast – omelet with eggs, spinach, and cheddar cheese
Lunch – hummus on granary toast with cucumber and tomato
Dinner – Chicken, broccoli, and leeks
Breakfast – porridge oats, almond milk, pumpkin seeds, and blueberries
Lunch – avocado salsa and chili bean soup
Dinner – tomatoes with broccoli and leeks
Breakfast – onion and mushroom omelet
Lunch – mini whole meal pitta bread with hummus made of carrots and tomatoes
Dinner – beef and vegetable pie
Breakfast – boiled eggs, veggie salad with olive oil
Lunch – wholegrain bread with cheddar, tomato, and cucumber
Dinner – salmon steak with broccoli, sweet potato, and cabbage
Breakfast – eggs with turkey bacon and chives
Lunch – leek and cauliflower soup with cheddar
Dinner – squash stew and leafy green salad
In your meals you can use semi-skimmed milk or whole milk, just make sure that they are unsweetened and have a lot of calcium. Make sure that you are meeting fiber amount throughout the week. Always hydrate regularly, you can also drink plain milk, coffee, and tea but without added sugar.
Additionally, consider keto-friendly snacks if needed:
- Greek yogurt
- Peanut butter with celery
- Pumpkin seeds
- Brazilian nuts
Always speak to your diabetes healthcare doctor if you have any questions. They can help you meet your nutrient and dietary needs.
The bottom line
A keto diet plan can bring a lot of benefits to people with type 2 diabetes. High-fat, low-carbohydrate, and moderate protein diet helps manage blood sugar and results in weight loss.
Of course, everyone has different dietary needs, so feel free to contact us, or consult with your healthcare professionals so you can get an individualized diet plan that fits your needs.
You will have enough energy, feel good, look amazing and most importantly, be healthy when you follow a keto diet plan for diabetics type 2. Therefore, it is a good thing that you can do for yourself and your body.