Many studies have been conducted for a ketogenic diet to be miraculous for losing weight as well as maintaining the blood sugar level positively for people with diabetes.
However, a recent study done on rodents has raised many questions regarding Is Keto Good for Insulin Resistance or causes diabetes.
In this content, we will add evidence of studies from all points of view to get a clear idea regarding Keto and insulin resistance.
Is Keto Good for Insulin Resistance?
In the past, many studies conducted on high fat and low carb keto diet routine that suggested keto to be good for insulin resistance.
Studies called it to be highly beneficial for improving insulin sensitivity and weight loss. As you can see, insulin resistance and weight loss are both positive factors for type 2 diabetes.
We also have real life example of Lele Jaro, who, after getting diagnosed with type 2 diabetes, turned towards a Ketogenic lifestyle and never looked back ever since.
She claimed to lose 60 pounds with diabetes through the means and medications suggested by her doctor, but she saw no improvement in her body’s response and increased blood sugar levels.
Later, turning to the internet, she searched about the Keto diet and found it to be good for weight loss and excellent insulin resistance.
So, if you ask, is keto good for insulin resistance, in the light of Jaro’s experience, it indeed is.
However, recently, another study intervened that presented shocking indications about the ketogenic lifestyle and keto diet. It rejected all the previous pieces of evidence regarding keto and insulin resistance
Can Keto Diet Cause Diabetes?
In August 2018, a study conducted on mice said,
“Following a Keto diet can boost the risk of type 2 diabetes in the early phases.”
The findings of the study were:
- Keto diet increases the risk of type 2 diabetes:
Mice were fed ketogenic diets, and their metabolism was studied. They said, Ketogenic diets don’t control blood sugar properly and don’t allow the body to properly consume insulin, leading to insulin resistance.
- Keto Diet causes obesity after long-term use:
The keto diet is miraculous when it comes to losing weight fast, for instance, losing 50 pounds in two months. However, the diet can cause obesity and result in weight gain in the long run.
Before jumping to the conclusion of is keto good for insulin resistance, let’s find out what experts suggest in this regard.
Keto and Insulin Resistance – What Do Experts Suggest
Many experts shared their views on the keto diet and insulin resistance. This is what they said:
Christian Wolfrum, a Ph.D. professor at ETH Zurich, said, “Although keto diet is known to be a healthy and fast way of losing weight, the studies revealed the contrary and found that increased risk of insulin resistance can cause type 2 diabetes.
Gerald Grandl, a Ph.D. professor at the German Research Center for Environmental Health, indicated, “Most of the mice involved in the research improved or maintained insulin in the muscles but resisted glucose tolerance in the liver.
The study further explained that the cause of lower glucose tolerance was not the low carb content of the ketogenic diet, but with time, the liver became insulin resistant due to the keto diet.
According to studies, the phenomenon is irreversible. It means, that when a person switches back to a regular diet, the liver intolerance for glucose will remain the same.
Some experts suggested the contrary and did not support the evidence of recent studies regarding is keto good for insulin resistance.
Dr. Stephen Phinney, co-founder and chief medical officer at Virta, said that no proper study had been conducted on humans that indicates if the keto diet can cause type 2 diabetes.
He also added that nutritional ketosis benefits everyone regardless of having type 1 or type 2 diabetes.
Dangers of Ketosis for People With Diabetes
Based on the studies and views of the experts, we found that a ketogenic diet can have the following limitations for people having type 2 diabetes.
1. It is Hard for Diabetics to Follow the Keto Diet:
People with diabetes are already struggling with their health. They are dangling between high sugar and low sugar levels and can experience a decline in their abilities to work.
A ketogenic diet allows people to have a very limited amount of nutrients. It especially cuts down the carbs that can make this plant unsustainable for people with diabetes.
2. There is no one-size-fits-all Solution in the Keto Diet:
Most people don’t know what a full keto diet plan is as it varies from one person to another.
We all know it is a Low Carb High Fat diet, but how low should carb content be, and how many fats are safe for a person to consume?
It depends on the macros of a person and varies from one person to another. This is why no two keto diet plans for two different people can be the same.
This creates confusion, and health issues occur due to being unaware of the portions.
3. Cutting Carbs in the Long Term Can be Dangerous:
No keto expert suggests following the keto diet for a long time or on a long-term basis because it can bring other health issues.
A long-term dependence on the keto diet can increase the risk of vitamin or mineral deficiencies because, on this diet, people have to eat minimal stuff in a minimal amount.
4. It can Affect Kidneys:
Keto diets that have high fat and protein while low carbohydrate levels can induce metabolic acidosis. Metabolic acidosis is a condition where the number of acids in the body fluids increases.
Consuming a high protein diet, in the long run, can hasten kidney failure.
In the light of the studies, research, and shreds of evidence, we have found the following things about is keto good for insulin resistance.
- Diabetes and keto diet:
It is recommended to consume carbohydrates in moderation. People should seek help and learn about managing carbs in the long run along with physical activity when it comes to following the keto diet because moderation is necessary.
- Can keto diet cause diabetes?
More studies are needed to be conducted before drawing a conclusion if keto is good for insulin resistance or causes diabetes. Experts suggest that the metabolism of humans and mice isn’t the same, so the studies need improvement, and human studies need to be conducted.
Protein, carbs, and fat all three of them are essential nutrients that the human body needs. Depriving any of these nutrients is not sustainable for humans in the long run. Following it in the long run, the body can change its metabolic pathways to make up for the deficit.”
It means you will have to transform your diet from time to time according to the body’s requirements to keep from the Dangers of ketosis for people with diabetes.
Frequently Asked Questions
Here we have some frequent questions people also asked us regarding keto diet and insulin resistance.
What type of diet is best for insulin resistance?
There is no strict diet offered to be the best for insulin resistance. People who want to control insulin levels are recommended to eat healthily and in moderation.
They should never cut on any nutrient that their body needs. In terms of eating, they should eat more vegetables, fruits, whole grains, lean poultry, and fish.
On the other hand, unhealthy fat, high sugar content stuff, processed starches such as corn starch, and unwholesome meats should be avoided.
How long does it take to reverse insulin resistance with keto?
According to experts, a total of 6 weeks period is suggested to reverse insulin resistance on keto. It is also suggested that the quicker you start addressing insulin resistance, the sooner you can reverse it.
Does low-carb fix insulin resistance?
Reducing carbohydrates and protein when following a High-Fat-Low-Carb diet can help type 2 diabetes. It also curtails the risks of prediabetes. How is that so?
By reducing carbohydrates, the amount of insulin circulating in the body can also be decreased. Hence you can say low-carb can fix insulin resistance. Reducing carb intake reduces the amount of insulin circulating in the body.
How can I fix insulin resistance naturally?
Is keto good for insulin resistance? Yes, but there are more natural ways that help you boost the process:
- Reduce your stress levels
- Take proper, relaxing, and enough sleep
- Stay Active
- Do moderate exercises
- Losing weight is a must
- Eat more soluble fiber
- Cut the carbs
- Low Sugar intake
These are some natural fitness routines and lifestyle changes that will help you reduce the insulin level and cater to insulin sensitivity.
We hope that our discussion on is keto good for insulin resistance has been beneficial for you. For more guides on what to eat, keep visiting us.
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