Can a Keto Meal Plan lower your blood sugar levels?
One of the main benefits of the Ketogenic diet / Keto Meal Plan is control of blood sugars. When you reduce your sugar intake directly or indirectly by reducing carbohydrate intake your blood sugar will follow.
Today the average American consumes 152 pounds of sugar in one year. Which equals 3 pounds of sugar in a week or 6 cups of sugar per day!
There is a superhero in our body called insulin. Insulin is the hormone that removes sugar from the blood steam and places it in the cells, mitochondria, to make energy. The issue with excessive sugar intake is insulin can not keep up with the amount of sugar and begins to stay in the blood stream. As Insulin is unable to get the sugar into the cells your blood sugar begins to raise. The cells become Insulin resistant because they already are saturated with sugar. This is called insulin-resistant diabetes or Type 2 diabetes.
Type 2 Diabetes is well controlled with diet and exercise. However, when you eat meals loaded with carbohydrates and sugars you begin to not feel well. You will gain weight, get fatigued, have difficulty concentrating. As a result, you become more sedentary and exercise becomes difficult. This becomes a vicious cycle and you may fall into a dis-eased state. Sugar is also an addictive food and you crave it thinking it will give you energy, when in fact the exact opposite is true!
When you have a high fasting blood sugar level, the capillary blood vessel becomes damaged, resulting in lower blood flow. This, in turn, will affect your kidney function, eyes, and even nerves. The nerves in your feet and lower extremity become damaged leading to ulcerations and slow wound healing. You may hurt your self and not even realize it due to the neuropathy. This can lead to infection and amputation. Diabetes of any type (type 1 or 2) is very dangerous.
As you begin to reduce your blood sugar levels You will lose weight and feel better. You will want to move more and exercise.
To reduce your blood sugar levels it is a 2-pronged approach.
Reduce your intakes of sugar like cookies, cakes, ice cream, pasta, and bread.
Aerobic Exercise, to burn sugar already in your system for fuel.
With a strict low carbohydrate diet, you control the amount of sugars you ingest. Also, it is a good idea to increase your dietary fiber. That will slow down your digestion and reduce the amount of “blood sugar spiking” in the blood.
It is important to drink enough amounts of clean filtered water, eat different types of plant dietary fiber, and support the billions of microorganisms that are found in your gut. This improves your immune system, as well as improve nutrient absorption. Learning meditative techniques, as well, will help reduce your stress levels and cortisol levels in your body.
The occurrence of diabetes and pre-diabetes in Americans is on the rise. A Keto meal plan is one way to reduce and control blood sugar levels. Exercise and eating a well-rounded diet with less prepackaged processed foods is the key to good health and long life.