How To Easily Track Your Glucose Ketone Index (gki) On Your Ketogenic Diet
Tracking ketone levels is a large part of success on the ketogenic diet. It helps you know how far you are into ketosis and where we might need to make changes. But did you know that there’s an even better way to step it up a notch? The glucose ketone index is a simple calculation that allows you to find out how ketosis works best for you individually. Without it, you could be in full, high-level ketosis yet still not getting the full benefits. In this post, we’ll be looking at how to easily track your glucose ketone index for different aspects of health along with your ketogenic diet. Basics of the Glucose Ketone Index Here’s what you need to know about the glucose ketone index (GKI): Researchers have used the index in studies on the ketogenic diet, fasting, and more. Additionally, it has been used for tracking changes and progress regarding weight loss, athletic performance, management of metabolic diseases like type 2 diabetes, and even cancer treatment. Now that we’ve covered the basics of what the GKI does, let’s talk about how you can use tracking it to your advantage. Tracking Your Glucose Ketone Index What’s so special about the glucose ketone index is that it lets you track both glucose and ketones at the same time, taking into account how they work together. It’s a way to know your optimal state for addressing all sorts of health conditions. Tracking this number benefits you over simply measuring ketone levels. That’s because even if you’re deeply in ketosis, you could still have high blood glucose levels that throw things off and affect your health. Essentially, it gives you a more full picture of your metabolic health. The numbers you can expect to target depend on your intentions for being in ketosis. Is your goal weight loss, better overa Continue reading >>
Optimal Ketone And Blood Sugar Levels For Ketosis
A low carb helps reduce blood sugars and insulin levels and helps with the management of many of the diseases of modern civilisation (e.g. diabetes, heart disease, stroke, cancer, Parkinson’s and Alzheimer’s). We become insulin resistant when our body fat can’t store any more energy. Excess energy is then stored in the liver, pancreas, heart, brain and other organs that are more insulin sensitive. We also see increased levels of energy in our blood in the form of glucose, fat and elevated ketone. Endogenous ketosis occurs when we eat less food than we need. Our insulin and blood sugar levels decrease and ketones rise to supply the energy we need. Exogenous ketosis occurs when we eat lots fat and/or take exogenous ketones. Blood ketones rise, but our insulin levels will also rise because we have an excess of energy coming from our diet. Most of the good things associated with ketosis occur due to endogenous ketosis. Most people following a ketogenic diet over the long term have ketone values lower than what some people consider to be “optimal ketosis”. If your goal is blood sugar control, longevity or weight loss then endogenous ketosis with lower blood sugars and lower ketones is likely a better place to be than chasing higher blood ketones. I have seen a lot of interest and confusion recently from people following a ketogenic about ideal ketone and blood sugar levels. In an effort to try to clear this up, this article reviews blood ketone (BHB), breath ketone (acetone) and blood sugar data from a large number of people who are following a low carb or ketogenic diet to understand what “normal” and “optimal” look like. Many people initiate a low carb diet to manage their blood glucose levels, insulin resistance or diabetes. As shown in the chart below, Continue reading >>
High Fasting Blood Sugar On Keto?
The more I coach people through a ketogenic lifestyle, the more I become familiar with small nuances that can affect different peoples experience. For example, there are a number of people who experience high fasting blood sugar upon waking in the morning. These individuals would express that they were following a ketogenic diet and were in a fasted state so it doesnt make sense to have elevated blood sugar. What you are going to find out in this article is that this effect may actually be much more normal than you think. In fact, it may not even be an issue. That being said, for some people it may actually be a sign of something undesirable going on with their metabolism. This article will help you troubleshoot what is likely to be causing your high fasting blood sugar. When someone has elevated fasting blood sugar and is NOT following a ketogenic lifestyle, it is likely that they are suffering from insulin resistance. Insulin resistance is characteristic of pre-diabetes and diabetes , as well as metabolic syndrome. This is when your cells stop listening to insulins signals to let glucose into the cell and instead allow glucose to continue circulating in the blood. This is often due to a high sugar diet that constantly bombards insulin receptors to the point where they become desensitized. Think Little Boy Who Cried Wolf, but with your cells. This is called pathologic insulin resistance as it is considered a disorder and increases your risk of many different diseases . In diabetics, there are 2 common ways that high fasting morning blood sugar arises. The first reason is the Dawn Phenomenon and this impacts individuals who are following a ketogenic lifestyle as well. Overnight as we sleep between the hours of 2-8am a slurry of hormones including cortisol, growth hormo Continue reading >>
How Does Protein Affect Blood Sugar?
One of the common pitfalls for people living a ketogenic lifestyle centers around protein and how it can sabotage your ketosis without you even knowing. You might think you are doing well, eating right, avoiding carbs, but you’re not seeing progress. One of the points I talked about here has to do with moderating your protein as a step to get back on track or break a plateau. So I thought I’d go into a little more depth. Your body has two main sources of energy: glucose and ketones. Ketones are only generated through fat metabolism. Glucose can be created by metabolizing carbs or proteins. A brief interruption to discuss carbs and protein Carbs are, basically, just sugars that are arranged in different structures that can be rearranged into glucose. Proteins, on the other hand, are a complicated matter. Proteins are strings of amino acids. There are 22 dietary amino acids, nine of which are essential, which means they cannot be generated by the cells in the body. So we must get those nine amino acids via our diet. And, of course, meat is the best dietary source for our amino acids. All of our body tissues are constructed of protein, so when we eat protein, we are supplying our tissues with material for rebuilding and healing. That’s why bodybuilders shovel huge amounts of protein into their gullet, because they are constantly breaking down their muscle fibers, so they need a constant stream of protein to heal and build their muscle. Interruption complete Our bodies can use ketones to power roughly 75% of its energy needs. The remaining 25%, almost all of which is used by the brain, comes from glucose. But, if we’re ketogenic, how do we get that glucose? If we are powered by fat, dietary and stored, and fat metabolism results in ketones, then where can we get the Continue reading >>
High Fasting Blood Sugar On Keto
I'm new here and was going to introduce myself and your post caught my eye, because I am in the same boat. I was doing great in ketosis for a number of years and then something broke, and for about the last year my FBS was in the 170-200 range, and seemed to go higher every week, despite nothing changing in my diet. I was puzzled, doc had no idea but was willing to throw all kinds of medications at it, etc. I am not on anything now, although i have tried metformin numerous time,s and could not get past the gut-wrenching digestive issues. Anyway - my great mystery was why my liver seemed to be dumping multiple times a night. After a little research, I found high cortisol stimulated the liver to make glucose. I looked into what supplements could tamp down a cortisol response (mind you this was a shot in the dark - because I have no data as the basis). I found Tulsi (Holy Basil) is an adaptogen that modulates stress response by balancing cortisol, and that it also seemed to "help diabetics bring down their A1c" (I am guessing by shutting down cortisol). I started drinking 1 cup of the tea after dinner (it makes me ready to sleep) and found that although my numbers are still in the 140s-160s, it has tamped down that morning glucose number. Now instead of going to bed at 140 and waking up at 190, I am going to bed at 140 and waking somewhere in the 140s. I also have been sleeping better than I have in a while, and I am finding it easier to wake up too. So just be aware that cortisol might be at play. I am above normal weight - losing quite quickly now since i started tamping down cortisol levels...especially belly fat. I didn't think of myself as particularly stressed either, I either am extremely used to it, or I have been wondering if Low-Carb and Intermittent Fasting can Continue reading >>
Is Your Fasting Blood Glucose Higher On Low Carb Or Keto? Five Things To Know
This past spring, after 18 months of great success on the keto diet, I tested my fasting blood sugar on my home glucose monitor for the first time in many months. The result shocked me. I had purchased the device, which also tests ketones, when I was diagnosed with pre-diabetes in the fall of 2015. As I embarked on low-carb keto eating, I tested my blood regularly. Soon my fasting blood sugar was once again in the healthy range. I was in optimal ketosis day after day. Not only that, I lost 10 lbs (5 kg) and felt fantastic — full of energy with no hunger or cravings. Before long I could predict the meter’s results based on what I was eating or doing. I put the meter away and got on with my happy, healthy keto life. When my doctor ordered some lab tests this spring, I brought the meter out again. While I had no health complaints, excellent blood pressure and stable weight, she wanted to see how my cholesterol, lipids, HbA1c, and fasting glucose were doing on my keto diet — and I was curious, too. To check the accuracy of my meter against the lab results, on the morning of the test I sat in my car outside the clinic at 7:30 am, and pricked my finger. I was expecting to see a lovely fasting blood glucose (FBG) of 4.7 or 4.8 mmol/l (85 mg/dl). It was 5.8! (103 mg/dl). What? I bailed on the tests and drove home — I didn’t want my doctor warning me I was pre-diabetic again when I had no explanation for that higher result. The next morning I tested again: 5.9! (104). Huh??? For the next two weeks I tested every morning. No matter what I did, my FBG would be in 5.7 to 6.0 (102 to 106 mg/dl), the pre-diabetic range again. One morning after a restless sleep it was even 6.2 mmol/l (113 mg/dl). But my ketones were still reading an optimal 1.5-2.5 mmol/l. I was still burnin Continue reading >>
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Ketogenic Diet For Type 2 Diabetes: Does It Work?
Type 2 diabetes is a condition affecting blood sugar levels that can be managed by following a healthful diet and maintaining a healthy weight. People who are obese can reduce their risk of developing diabetes by eating a balanced, nutritious diet. Following a diet that is full of vitamins and minerals and low in added sugars and unhealthful fats can help people to lose some of the extra weight. People who lose 5-10 percent of their body weight can lower their risk of developing diabetes by 58 percent. For people with diabetes or people with pre-diabetes, losing the same amount of body weight can help provide a noticeable improvement in blood sugar. For some people, the ketogenic diet is an effective way to control their diabetes. It has been shown to lower blood glucose levels as well as reduce weight. Contents of this article: What is the ketogenic diet? Foods containing carbohydrates, such as bread, pasta, and fruit, are the body's main fuel source. The body breaks the food down and uses the resulting sugar (glucose) for energy. A ketogenic diet is a high-fat, very low carbohydrate diet. It was initially developed and recommended for children with epilepsy. The diet recommends that people eat 30 grams (g) of carbohydrates or below per day. The goal is to eat 3 to 4 g of fat for every 1 g of carbohydrate and protein. Impact on blood sugar levels Because the ketogenic diet restricts carbohydrates, there is not enough sugar available for the body to use as fuel, so it resorts to using fat. The process of breaking down fat is called "ketosis," and it produces a fuel source called ketones. A ketogenic diet helps some people with type 2 diabetes because it allows the body to maintain glucose levels at a low but healthy level. The reduced amount of carbohydrates in the diet Continue reading >>
Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?
In this article we will cover what a Ketogenic diet is and if you can manage your diabetes while on this diet. Ketogenic diet for diabetics is a highly controversial topic, but we will break down everything here for you! As a Certified Diabetes Educator (CDE), I have to tell you from the start I will have a biased view here. Sorry, but I feel that I need to be completely honest right up front! I will however, present all the evidence that is available currently on the subject. As a CDE, I have been taught to follow the American Diabetes Association Dietary Guidelines for Americans which is low in carbohydrates, high in fiber, with fresh vegetables, fruits and whole grains. The Ketogenic Diet this article will be discussing is much lower in carbohydrates, in order to promote the state of nutritional ketosis, or the fat burning state for weight loss. What is a Ketogenic Diet? The Ketogenic Diet is a low carbohydrate diet, consisting initially of less than 20 carbohydrates per day. Not per meal, yes, you heard me correctly, per day. It is not for the faint of heart and yes I am writing from experience. Of course I have tried it! Hasn’t everybody in America at some point who has wanted to lose weight? Does it work you ask? Of course it does! The problem is how long can you keep it up? Your body uses the carbohydrates you eat for energy, so if we restrict how many carbohydrates we eat, the body has to get its fuel source from fat. A byproduct of this fat burning state are ketones which are produced; this is called nutritional ketosis. You can determine if you are in this fat burning state by purchasing urine ketone testing strips from your local pharmacy. The Ketogenic Diet with Diabetes Some precautions must be made clear; this diet is not appropriate for people with any Continue reading >>
How The Ketogenic Diet Works For Type 2 Diabetes
Special diets for type 2 diabetes often focus on weight loss, so it might seem crazy that a high-fat diet is an option. But the ketogenic (keto) diet, high in fat and low in carbs, can potentially change the way your body stores and uses energy, easing diabetes symptoms. With the keto diet, your body converts fat, instead of sugar, into energy. The diet was created in 1924 as a treatment for epilepsy, but the effects of this eating pattern are also being studied for type 2 diabetes. The ketogenic diet may improve blood glucose (sugar) levels while also reducing the need for insulin. However, the diet does come with risks, so make sure to discuss it with your doctor before making drastic dietary changes. Many people with type 2 diabetes are overweight, so a high-fat diet can seem unhelpful. The goal of the ketogenic diet is to have the body use fat for energy instead of carbohydrates or glucose. A person on the keto diet gets most of their energy from fat, with very little of the diet coming from carbohydrates. The ketogenic diet doesn’t mean you should load up on saturated fats, though. Heart-healthy fats are the key to sustaining overall health. Some healthy foods that are commonly eaten in the ketogenic diet include: eggs fish such as salmon cottage cheese avocado olives and olive oil nuts and nut butters seeds The ketogenic diet has the potential to decrease blood glucose levels. Managing carbohydrate intake is often recommended for people with type 2 diabetes because carbohydrates turn to 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 people experience reduced blood sugar. The Atkins diet is one of the most famous low-carb, high-p Continue reading >>
Monitoring Ketone And Blood Glucose Levels On A Low Carb Diet
By Mary T. Newport M.D. While it is not necessary to measure ketone levels, many people who make the change to a low carb, ketogenic diet and/or use ketone salts would like to have some positive proof that their ketone levels are, in fact, elevated. When transitioning from a higher carb to a low carb, ketogenic type diet, it can take several days to begin to see an increase in ketone levels and the ketone level may continue to rise for two or three weeks before it levels off. The ketone level can fluctuate somewhat throughout the day and can vary considerably from person to person. Using ketone salts, such as Prüvit KETO//OS® or KETO//OS Max, as a supplement can give you a jump start on getting into ketosis and increase ketone levels within 30 to 60 minutes of taking the product. Using coconut oil and MCT oil as part of the diet can help increase and sustain ketone levels as well. There are several ways available to measure ketone levels in urine, blood or by using a breath analyzer. When blood levels of ketones become elevated, the excess ketones will filter out of the blood into the urine. Urine ketone test strips were originally developed for diabetics to help determine if they are going into diabetic ketoacidosis when the blood sugar is elevated. There are a number of companies that sell urine test strips that change color when ketone levels are elevated – usually the deeper the color, the higher the ketone level. This will not tell you what your actual blood ketone level is but can give you a rough idea of whether you are in ketosis or not. However, one of the drawbacks to using urine test strips is that they only measure the ketone acetoacetate and not beta-hydroxybutyrate, which tends to be much more elevated than acetoacetate during ketosis. Also, Prüvit ke Continue reading >>
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High Blood Sugars On Keto Diet
Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Join the community Im T1 and have recently tried a keto diet, mainly to loose a bit of weight. I restricted my diet to protein and fat for 3 days and found my blood sugars ran really high and I actually had to increase my insulin dose. Has anyone had experience of this? Im T1 and have recently tried a keto diet, mainly to loose a bit of weight. I restricted my diet to protein and fat for 3 days and found my blood sugars ran really high and I actually had to increase my insulin dose. Has anyone had experience of this? I am not sure, since I am a T2D on orals only, but I think the problem with following an LC diet when using insulin is that at very low carb intake, then the protein intake has an effect. Now Proteins also convert into blood glucose so are in a way similar to carbs, and some posters I have read advise bolussing for protein grams in a meal to cover this effect. I hope another T1D can join and advise in this. The other possible thing going on is liver dump. When the bgl glucose falls, the body compensates by taking glucose stored in the liver and muscle cells, and this pushes bgl up. This may be happening because you have only recently dropped carbs, so your body thinks you are in starvation and rushed to the rescue. Over time the liver glucose stores will become depleted due to prolonged LC intake, and then things will settle down. Every carb binge however will recharge the liver battery with glucose, so negating the LC effect. As a T1D you need some carbs to feed the insulin, so going too low is not necessary for you, whereas for me being T2 it is in my best interests to go VLC. At low carb intake, the insulin dose should be adjusted down too, else there is Continue reading >>
The Ketogenic Diet And Insulin Resistance
We recently touched on how you can use the ketogenic diet to control symptoms of diabetes such as elevated glucose and triglycerides. In this article, we examine research showing the impact that the ketogenic diet has on levels of the hormone insulin, a key regulator of blood sugar in the body. What is Insulin’s Role in the Body? Before we look at the research, we need to know our main players. Insulin is a protein-based hormone produced by beta-cells located in the pancreas. The pancreas, which is located under the stomach, also produces enzymes that aid with digestion. Insulin’s primary purpose is to regulate the metabolism of fats and carbohydrates. The digestive system breaks down carbohydrates, such as sugars and starches, into a molecule called glucose. This compound can be used by cells to produce energy through a process called cellular respiration. Insulin allows cells in the body absorb glucose, ultimately lowering levels of glucose in the blood stream. After a meal is consumed, blood glucose levels increase and the pancreas responds by releasing insulin into the blood. Insulin assists fat, liver, and muscle cells absorb glucose from the blood, resulting in lower levels of blood glucose. Insulin stimulates liver and muscle tissues to store excess glucose as a molecule called glycogen and also reduces glucose production by the liver. When blood sugar is low, the hormone glucagon (produced by alpha-cells in the pancreas) stimulate cells to break down glycogen into glucose that is subsequently released into the blood stream. In healthy people who do not have type II diabetes, these functions allow levels of blood glucose and insulin to stay in a normal range. What Is Insulin Resistance and Why Is It a Problem? Unfortunately, for many Americans and other peopl Continue reading >>
Keto And Blood Sugar Levels
Location: El Sobrante, California, United States Okay I know this is going to sound like a dumb ass question to you but let me pretend to be blonde for a minute here. I have been no carbing it for 3 days....today i tested my blood sugar and it was 85 later on that day after a meal WITH a diet soda it jumped to 110...... i mean if you arent getting any sugar or carbs...shouldnt your blood sugar be like 0? or does that make you dead? LOL ***the best journey is one that is a trial to yourself because it makes the end that much more enjoyable*** Okay I know this is going to sound like a dumb ass question to you but let me pretend to be blonde for a minute here. I have been no carbing it for 3 days....today i tested my blood sugar and it was 85 later on that day after a meal WITH a diet soda it jumped to 110...... i mean if you arent getting any sugar or carbs...shouldn't your blood sugar be like 0? or does that make you dead? LOL I don't know much about blood sugar, but maybe ketones are sugars? Maybe that blood sugar reading was picking up ketones? diet soda has been known to cause an insulin response in many .. blood sugar is 50-70 in ketosis something like that just lift HEAVY A$$ weights & eat on dat healthy isht . * hellabutt psychology 101 * I ate 3690 cals today .. 275 fat / 269 protein / 25g carbs ~ 8g fiber yes my head was hurting from all dem dere ketones ,and you can eat wtf ever you want to so long as you know why ya shouldnt I've been doing keto for two weeks now, and noticed my blood sugar levels are more stable, i don't get the high's and lows any more, i did read somewhere that a percentage of the proteins gets broken down to carbohydrate? keto is great, lost 2kilo and feeling amazing Could be like the poster above said and be some amount of protein convert Continue reading >>
Blood Sugar Levels In Ketosis—part I
Welcome to Keto Sister. Summertime for me means that my children are sometimes at summer camp, Vacation Bible School, visiting with friends, or most often home with me. Due to the inconsistency of their schedules, my posts have been inconsistent in recent weeks. Forgive me! The minute school starts again, I can resume weekly posts. Some weeks, my posts may increase to two because I have a lot to say. Over the next two weeks, I want to discuss a topic that effects many of those who follow a ketogenic (keto) diet for different reasons: blood sugar levels. Some encounter high or low blood sugar levels before eating keto, and it is why they decide to reduce carbs in the first place. Others may encounter one of these after being in ketosis for a while. Today I want to introduce a few terms to explain in laymen’s terms what blood sugar is, ideal levels, and what can happen when it is either too high or too low. What is blood sugar and what does it tell us? According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), blood sugar is the sugar found in your blood (2017). It comes from the food in our diets and is one of two fuel or energy sources for the body. The body works hard to maintain homeostasis in the blood and does not like anything to be too high or too low. When blood sugar levels are one or the other, the body works to return the level to what appears to be its preference. Because blood sugar levels that were either lower than 81 or higher than 108 miligrams per deciliter correlate with increased risk of death (Balkau et al., 1999), this range is considered ideal for those who eat carbohydrate-based diets. To date, I could find no scientific studies on ideal or even normal blood sugar levels among those on a ketogenic diet, though stu Continue reading >>
Doing Keto? Consider Buying A Blood Glucose Meter
The amount of glucose in your blood at any given time can give you valuable insights into how your body is reacting to the food you eat. If you’re doing a keto-based diet, the data you get from a glucose meter will help you optimize your eating for maximum weight loss! The premise of a keto-based diet is simple: Keep the carbs as low as possible so that your body is forced to get glucose (energy) from fat, rather than carbs. Any sort of glycemic reaction could cause a weight-loss stall for several days. Not sure what a Keto diet is, or want to learn more about it? I talk about what a keto diet is, and the pros and cons of this approach, in this blog article. What is a glycemic reaction? In short, a glycemic reaction is what happens when you eat carbs. It’s a fancy name for an even fancier process. Effectively, when you eat carbs, your body produces a hormone called “insulin” which is responsible for delivering the glucose (the energy from your the carbs you just ate) to the muscle cells in your body. In a keto-based diet, you want to avoid the production of insulin at all costs. Not because insulin itself is bad — but because it means you’ve short-circuited the keto process by eating too many carbs, and allowing your body to get energy from carbs, rather than fat. If this happens, it can take days to “reset” your body back into ketosis. In short, if you are doing a keto-based diet and your blood-glucose levels spike, you screwed up. How to measure your blood glucose level Get yourself a blood-glucose meter!! You can buy a blood-glucose meter from any pharmacy in the $20 to $40 range. The test-strips come in packs of 100 for around $25. (around $0.25 each if you’re bad at math). Here’s a link on Amazon to a glucose meter kit that’s perfectly adequat Continue reading >>