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FOOD
negatively impact your health by
causing inflammation in the body and
depleting nutrients.
Studies have shown that lowcarb
diets are highly successful in
achieving sustained weight loss.
Unlike the no-carb diet there is more
flexibility, which could mean it is
more sustainable in the long-term.
Equally, by including some healthy
sources of complex carbs you
would be getting crucial sources of
vitamins, minerals and fibre.
Keto
Within low-carb diets there are
'very low-carb' diets which allow for
only 20-50g of carbohydrates per
day. One that has recently gained
popularity is the ketogenic or 'keto
diet'. Developed in the 1920s by
Dr. Russell Wilder as a treatment
for epilepsy it's high-fat, low-carb
composition is designed to mimic
fasting and induce ketosis; switching
from burning glucose to burning fat.
It's important to note, ketosis
and diabetic ketoacidosis (DKA) are
two different conditions. Despite
similarity in name, ketosis is the
metabolic breakdown of fat for
energy resulting in the production of
ketones. DKA is a complication that
can occur in Type 1 diabetes after
sustained high blood glucose. Over
time glucose and ketone levels in the
blood can become elevated and cause
the blood to become acidic (hence
the name diabetic ketoacidosis).
This is a serious medical emergency
requiring immediate medical
attention.
Anyone with Type 1 diabetes who
wants to follow a low-carb diet, it
is essential to administer adequate
insulin and monitor blood glucose
and ketone levels using test strips
(which you can buy over the counter
if you do not have on prescription).
Type 2 diabetics following a
healthy keto diet have reported
reduced HbA1c and blood fats,
including triglycerides and
cholesterol. Studies have indicated
a keto diet may also improve
conditions including non-alcoholic
fatty liver disease, Alzheimer's
disease and polycystic ovarian
syndrome (PCOS). As with other lowcarb
diets; the keto diet may improve
insulin sensitivity and reduce the risk
of developing Type 2 diabetes.
Keto is promoted as a highly
effective way to achieve rapid weight
loss within the first few months.
Other reported benefits include
more stable energy; due to limiting
carbohydrates and more balanced
blood sugar levels. However, one
important distinction is that the keto
diet is not only low-carb but crucially
it's high in fat (it's sometimes
referred to as LCHF, low carb high
fat diet). High intake of saturated
and processed fat can lead to insulin
resistance and inflammation as well
as increased risk of cardiovascular
disease, fat accumulation in the
liver and kidney dysfunction. This
reinforces the importance of making
healthy choices within the diet;
choosing healthy unsaturated fats
like extra virgin olive oil, avocado and
oily fish, and avoiding saturated and
processed fats.
It's worth remembering that
glucose is the brain's preferred
energy source. While it can use
ketones as an alternative, it is much
less efficient and some report
experiencing cognitive dysfunction,
especially when starting the diet.
There is also some debate
over whether weight loss can be
sustained on the keto diet, as your
metabolism gradually adjusts, and
weight loss often plateaus at around
five months. Adherence to such a
low carbohydrate diet is challenging
and many find it unsustainable.
What's more things like high amounts
of protein, or things like exercise,
illness or stress can cause you to 'slip
out' of ketosis, requiring even more
dedication and diligence to make
sure you are meeting your goals.
To low carb or not?
Despite the varying definitions of
low-carb, it is clear that on the
whole they are effective for short
term weight loss. Whether they are
a healthy and sustainable choice
for the long term is yet to be fully
understood.
What is clear is that the health
benefits are conditional on what you
choose to replace carbohydrates
with. To avoid nutrient deficiencies
and digestive issues, it is crucial to
make sure you are making healthy
choices and getting all the nutrients
and fibre that your body needs.
May Knight is a registered nutritional
therapist who also has Type 1
diabetes.
www.mayknightnutrition.com
Get the
right advice
If you are considering adopting a low-carb diet, it is important to
consult with a health care practitioner before making any significant
changes, in order to understand the potential risks and how to
manage any adjustments to insulin or other diabetes medications,
if necessary. Working with a dietitian or nutritional therapist would
support you in developing a personalised diet that takes into account
your genetics, age, gender and activity level.