A great deal of diets in type 2 diabetes regularly concentrate on weight loss, so it may appear to be insane that a high-fat eating routine can be one answer to diabetes. Be that as it may, the ketogenic (keto) diet, high in fat and low in carbs, can possibly change the way your body stores and uses vitality, facilitating diabetes side effects.
With the keto diet, your body converts fat, rather than sugar, into energy. The diet was made in 1924 as a treatment for epilepsy, however the impacts of this eating pattern are additionally being contemplated for potential helpfulness with type 2 diabetes. The ketogenic diet may enhance blood glucose (sugar) levels while likewise lessening the requirement for insulin. On the other hand, the diet does comes with risks, so make sure to talk about it with your doctor before rolling out exceptional dietary improvements.
The keto diet has been looked at for different conditions, as well. “The ketogenic diet has been utilized for a considerable length of time as a part of pediatric epilepsy and has likewise seen some exploration in the oncology setting,” said Amber L. Taylor, MD, director of the Diabetes Center at Mercy Medical Center in Baltimore. “It is low protein and carbs, basically all fat. The body changes to making ketones as fuel, which may not be as unsafe as we for the most part think.”
Individuals on the diet “are needed to maintain a strategic distance from all bread, rice, potatoes, pasta, flour, bland vegetables, and dairy,” she said. “They depend fundamentally on meat, eggs, fats, and poultry, once in a while requiring supplements. The eating routine can be entirely low in vitamins, minerals, and supplements and require supplementation.”
The ketogenic diet has the potential to decrease blood glucose levels. Cutting carbohydrates is often recommended for people with type 2 diabetes because carbohydrates turn to blood sugar and, in large quantities, can cause blood sugar spikes. If you already have high blood glucose, then eating too many carbs can be dangerous. By switching the focus to fat, some patients can experience reduced blood sugar.
A recent study adds to the growing body of research evaluating low carbohydrate and very low carbohydrate diets. Working with a group of overweight and obese adults, all of whom qualified as either pre-diabetic or type 2 diabetics, researchers employed two different dietary strategies. Randomly assigned to either a standard American Diabetic Association diet (ADA: count your calories, keep fat low and carbohydrates moderate) or a low-carb diet designed to induce ketosis (LCK: very low in carbs, high in fat, and calories unrestricted), the participants were instructed and followed for three months.
Evaluation at three months discovered a huge contrast, with the LCK gathering getting a charge out of a huge drop in their hemoglobin A1C, or general glucose, perusing. A far more prominent segment of the LCK bunch (44% versus 11%) had the capacity end one or a greater amount of their diabetes solutions, and lost 5.5 kg contrasted with 2.6 kg.
General a uniquely unrivaled result, in only 3 months, working with high hazard patients. The LCK diet can show certain difficulties that may require supervision by an experienced clinician yet in general is taking home a great deal of blue ribbons when contrasted with standard dietary intercessions for fat misfortune, metabolic syndrome, and type 2 diabetes.
Numerous individuals with type 2 diabetes are overweight, so a high-fat diet can appear to be unhelpful. The objective of the ketogenic diet is to have the body use fat for energy rather than carbohydrates or glucose. To stay energized, a man on the keto eating regimen gets a large portion of their vitality from fat, with a littler piece of the eating routine originating from sugars and protein.
The ketogenic diet doesn’t mean you ought to load up on high protein foods, however. Heart-healty fats are the way to maintaining overall health. Some healthy foods that are regularly eaten in the ketogenic diet includes:
- eggs
- fish, for example, salmon
- curds
- avocado
- almond spread
For additional resources and recipes for delicious ketogenic diet foods, such as breads and cupcakes with all natural ingredients, check out the following website:
www.ruled.me/keto-recipes
Here are some of the recipes:
Breakfast Keto Pizza Waffles
You can top the pizza waffle with anything you’d like to – scrambled eggs and bacon with some ranch as the sauce. Or, go another route and do a bit of chicken, homemade BBQ sauce, and cheese. The possibilities are endless – but the base of the pizza (the waffle) will stay the same. It will hold up well and provide the perfect vehicle to put delicious toppings into your mouth.
Yields 2 Breakfast Keto Pizza Waffles
THE PREPARATION
- 4 large Eggs
- 4 tbsp. Parmesan Cheese
- 3 tbsp. Almond Flour
- 1 tbsp. Psyllium Husk Powder
- 1 tbsp. Bacon Grease (or Butter)
- 1 tsp. Baking Powder
- 1 tsp. Italian Seasoning (or spices of choice)
- Salt and Pepper to Taste
- 1/2 cup Tomato Sauce (we use Rao’s)
- 3 oz. Cheddar Cheese
- 14 slices Pepperoni (optional)
DIRECTIONS:
Immersion blend all ingredients (except for tomato sauce and cheese) together until it thickens.
Heat your waffle iron and add half of the mixture. Cook until finished, then repeat.
Add tomato sauce (1/4 cup per waffle), and cheese (1.5 oz. per waffle) on the top of each waffle. Then, broil for 3-5 minutes in the oven. Optionally add pepperoni to the top of these.
This makes a total of 2 Breakfast Keto Pizza Waffles. Each pizza waffle comes out to be 526 Calories, 41.5g Fats, 5g Net Carbs, and 29g Protein.
Nacho Chicken Casserole
One tip to make things go a little quicker is to pre-cook the cauliflower when you start browning the chicken. It will still be warm enough to melt the cheese into the cauliflower, and will save on 5-6 minutes of down time while you’re cooking. This way, you can have everything ready in just about 30 minutes.
Yields 6 servings of Nacho Chicken Casserole
THE PREPARATION:
- 1.75 lbs. Chicken Thighs, boneless skinless
- 1 1/2 tsp. Chili seasoning
- 2 tbsp. Olive Oil
- 4 oz. Cream Cheese
- 4 oz. Cheddar Cheese
- 1 cup Green Chilies and Tomatoes
- 3 tbsp. Parmesan Cheese (~45g)
- 1/4 cup Sour Cream
- 16 oz. package Frozen Cauliflower
- 1 medium Jalapeno Pepper
- Salt and Pepper to Taste
DIRECTIONS:
Pre-heat oven to 375F. Chop and season chicken, then cook over medium-high in olive oil until browned.
Add cream cheese, sour cream and 3/4 of the cheddar. Stir together until melted and mixed. Add tomatoes and green chili and mix well. Add everything to a casserole dish.
Microwave frozen cauliflower until cooked through. Use an immersion blender to blend with remaining cheese into a mashed potato-like consistency. Season to taste.
Cut a jalapeno into chunks. Spread cauliflower mixture over the top of the casserole, then sprinkle jalapeno pepper over the top. Bake for 15-20 minutes.
This makes a total of 6 servings of Nacho Chicken Casserole. Each serving comes out to be 426 Calories, 32.2g Fats, 4.3g Net Carbs, and 30.8g Protein.
Easy Keto Strawberry Shortcakes
Summer is such a treat on keto as the berries are in season and there’s so many things to make with them! The weather this year has made the harvests bountiful and they’ve been popping up at just about every farmers market we’ve been to. Since summer’s coming to a close, we thought that picking up some strawberries would be a great idea before they’re out of season!
The keto cloud bread does perfect with this easy shortcake recipe. Instead of using the traditional biscuit or croissant pre-made dough to make the shortcake portion, these light and fluffy cakes are a great complement with the acidic strawberries and rich whipped cream. They are so light and fluffy, it’s almost having a keto angel food cake sandwiching the delicious filling.
Yields 5 Keto Strawberry Shortcakes
THE PREPARATION:
Keto Puff Cakes
- 3 large Eggs
- 3 oz. Cream Cheese
- 1/4 tsp. Baking Powder
- 1/2 tsp. Vanilla
- 2 tbsp. Erythritol
- Filling
- 10 medium Strawberries
- 1 cup Heavy Cream
DIRECTIONS:
Preheat oven to 300F. Separate the egg whites from the yolks. Start the beat the egg whites until they are fluffy.
In the container with the yolks, add cream cheese, baking powder, and erythritol and beat until smooth.
Fold egg whites slowly into the egg yolk mixture, then spread evenly on a baking sheet with a silpat.
Bake for 25-30 minutes. Let cool, then sandwich whipped cream and strawberries between 2 cakes.
This makes a total of 5 Keto Strawberry Shortcakes. Per shortcake, it comes out to be 271 Calories, 28.2g Fats, 3.5g Net Carbs, and 5g Protein.
Keto Mushroom Wild Rice Pilaf
All in all, this is a great side dish. You just have to be a little careful with portioning, as hemp seeds are very high in fat – so just a little can go a long way (in terms of calories). I gave about 1/3 cup servings, which is what it came out to be when I added in all of the other ingredients – just enough to give you a perfect side dish with just about any meal.
Though I find this works extremely well paired with chicken, I can see pork or beef being an amazing meal with it too. You can easily change the spices up to form to the flavors you want, and make different kinds of wild rice dishes with it. Bon appetit!
Yields 4 servings of Keto Mushroom Wild Rice Pilaf
THE PREPARATION:
- 1 cup Hemp Seeds
- 2 tbsp. Butter
- 3 medium Mushrooms
- 1/4 cup Sliced Almonds
- 1/2 cup Chicken Broth
- 1/2 tsp. Garlic Powder
- 1/4 tsp. Dried Parsley
- Salt and Pepper to Taste
DIRECTIONS:
Slice mushrooms and almonds, then add to pan with butter on medium-high heat.
Once mushrooms are soft, add hemp seeds, chicken broth, and seasoning to the pan. Mix well and turn heat to medium low.
Once you’re happy with the consistency, turn the pan off and dish out!
This makes a total of 4 servings of Keto Mushroom Wild Rice Pilaf. Each serving comes out to be 325 Calories, 26.3g Fats, 1.3g Net Carbs, and 14.8g Protein.
Sources:
Kristeen, C. (2014, August 13). How the Ketogenic Diet Works for Type 2 Diabetes. Healthline Network.Retrieved from http://www.healthline.com/health/type-2-diabetes-ketogenic-diet#Effects3
Deborah, G. (2014, April 26). Ketogenic Diet Better for Type 2 Diabetes. Dr. Deborah MD. Retrieved fromhttp://www.drdeborahmd.com/ketogenic-diet-better-type-2-diabetes
Robert, P. Extremely Low-Carb “Ketogenic Diet” Leads to Dramatic Reductions in Type 2 BG Levels, Medications. Diabetes Health. Retrieved from http://www.diabeteshealth.com/extremely-low-carb-ketogenic-diet-leads-to-dramatic-reductions-in-type-2-bg-levels-medications/