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Optimal Blood Glucose Level For Ketosis

How To Lower Your Blood Sugar Naturally

How To Lower Your Blood Sugar Naturally

Processed foods like cookies, cakes, and candy (and even starchy plant foods like rice, beans, and potatoes) can cause rapid increases in blood sugar levels. After one meal containing these foods, blood sugar can get so high that insulin can’t keep up. Side effects like fatigue, blurred vision, headaches, trouble concentrating, and frequent urination can result. If you consume high-carbohydrate foods every day, you increase your risk of type 2 diabetes — the medical diagnosis for having chronically high blood sugar levels that are caused by diet and lifestyle. (This is different from type 1 diabetes — a condition where the body produces little to no insulin.) Over 422 million people have diabetes worldwide, and their high blood sugar levels are destroying their bodies. To know if your blood sugar levels are chronically high, many doctors will check your A1C levels. A1C stands for glycated hemoglobin, which is formed when blood sugar attaches to hemoglobin (the oxygen-carrying protein in red blood cells). A1C tests measure the percentage of your hemoglobin that has blood sugar attached to it. If blood sugar levels have been high for the past 3 months, then more hemoglobin will be glycated. Thus, A1C testing provides an accurate measurement of how high your blood sugar has been over the past two to three months. An A1C level of 6.5 percent or higher on two separate tests indicates that you have diabetes. An A1C between 5.7 and 6.4 percent indicates pre-diabetes. Below 5.7 is considered normal. Earlier in this article, we explored how you can raise your blood sugar. Just eat cookies, cakes, rice, potatoes, and other high-carbohydrate foods, and you will be on the fast track toward diabetes. Following this logic, won’t eating fewer carbohydrates lower your blood sug Continue reading >>

How To Easily Track Your Glucose Ketone Index (gki) On Your Ketogenic Diet

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 >>

Is Your Fasting Blood Glucose Higher On Low Carb Or Keto? Five Things To Know

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 >>

What Are The Optimal Ketone Levels For A Ketogenic Diet?

What Are The Optimal Ketone Levels For A Ketogenic Diet?

If you’ve just started a ketogenic diet, then you’ll know that it can be really tough to figure out if you’re doing keto right. Am I eating too many carbs? Too much protein? Should I still be feeling tired? When is the fat burning supposed to start? It’s confusing, and one of the most confusing aspects is what your optimal ketone levels are supposed to be. Unlike most other diets, the ketogenic diet is designed to put your body into a state of ketosis in order to get your body to start burning ketones instead of the glucose that it usually burns when you eat a high carb standard American diet (SAD). But to know whether you’re in ketosis and whether your body has enough ketones circulating for you to use as energy instead of glucose, you have to measure your actual ketone levels and then determine whether they’re high enough for you to be reaping the benefits of the ketogenic diet. If you’ve tried searching for this information already, then you’ll know that there’s some controversy depending on which expert you follow. So in this article, we’ll tell you exactly what the different experts are suggesting are the optimal ketone levels as well as give you recommendations for what ketone levels you should be aiming for depending on your goals with a ketogenic diet. A Few Quick Notes Before We Start… If you’re looking for signs other than testing your actual body ketone levels as to whether you’re in ketosis or not, then please check out this article instead that provides you with signs you’re in ketosis. If you’re a type 1 diabetic, then this article is not for you and the optimal ketone levels suggested below are not applicable to you. Please check out the tons of other ketone level articles on the web to ensure your ketone levels do not reach Continue reading >>

What Is “nutritional Ketosis”?

What Is “nutritional Ketosis”?

IN A NUTSHELL: Nutritional ketosis is a state of health in which your body is efficiently burning fat as its primary fuel source instead of glucose. When undergoing a ketogenic diet you are essentially converting yourself from a “sugar burner” to a “fat burner”. This is accomplished by reducing your consumption of carbohydrates, increasing your intake of fat, and consuming only an adequate amount of protein to meet your body’s needs. The term nutritional ketosis is claimed to have been coined by Dr. Stephen Phinney & Jeff Volek, two of the leading experts and researchers in the field of low carbohydrate dieting (Check out this informative video to hear a talk from Dr. Phinney). Ketosis is achieved by following a “ketogenic diet” which is high in fat, very low in carbohydrates, and adequate in protein (Please Note: It is “adequate” in protein, NOT “high” in protein. More on this later). By consuming more lipids you are enhancing your body’s fat burning function by up-regulating the enzymes and other “metabolic machinery” needed to burn fat more efficiently, therefore making it easier for your body to tap into stored adipose tissue as an energy source (i.e. you turn yourself into a fat-burning machine!). But don’t we NEED carbohydrates? While it’s true that our red blood cells and a small percentage of brain cells and kidney cells are exclusively glucose dependent, the body can actually GENERATE carbohydrates in a process called gluconeogenesis in which certain non-carbohydrate substrates like proteins (amino acids) and certain constituents of fatty acids (glycerol) can be converted into glucose. The quantities of glucose produced by the body are sufficient to meet the needs of these particular cells and also help to balance the body’s bl Continue reading >>

Optimal Ketone And Blood Sugar Levels For Ketosis

Optimal Ketone And Blood Sugar Levels For Ketosis

A low carb helps reduce blood sugars and insulin levels and helps improve common metabolic diseases (e.g. diabetes, heart disease, stroke, cancer, Parkinson’s and Alzheimer’s). We become insulin resistant when our adipose tissue becomes full and 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. Endogenous ketosis occurs when we don’t eat, and we burn our own body fat (e.g. fasting). While insulin and blood sugar levels are low, we may have lower blood ketones flowing from our fat stores. Exogenous ketosis occurs when we eat lots of and/or take exogenous ketones. Our blood ketones may be higher, 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 have lower blood ketone values than Phinney’s ‘optimal ketosis’ chart, especially once they become fat adapted and are not trying to drive high blood ketones through the consumption of excess energy from refined fat. 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 via lots of added dietary fat. I have seen a lot of interest and confusion recently from people following a ketogenic about ideal ketone and blood sugar levels. 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” really look like. This understanding, based on real-life data from people following a ket Continue reading >>

Tracking The Glucose Ketone Index

Tracking The Glucose Ketone Index

In this post we will examine the “glucose ketone index” as a biomarker for tracking metabolic health. We will also explore some of the primary use cases for tracking the glucose ketone index including cancer treatment, weight loss, metabolic disease management and athletic performance. Lastly, we will demonstrate how you can use Heads Up Health to track the glucose ketone index along with all of your other important health data. If you want to skip ahead, click the button below to create an account with Heads Up and start tracking the glucose-ketone index alongside all of your other health metrics. Or, read on for more information on tracking the glucose ketone index. What is the Glucose Ketone Index? The glucose ketone index is simply a way to measure the relationship between your ketone levels and your glucose levels at any moment in time. It is measured by dividing your blood glucose level (mmol/L) by your blood ketone level (mmol/L). The result is a single number we can use an indicator of one’s metabolic state. The index has its roots in brain cancer treatment, where researchers using metabolic therapy found best results when glucose and ketones maintained a very precise relationship in the patient [1]. Since there are many aspects of daily life (stress, exercise, nutrition etc.) that can upset glucose or ketone levels in the body, thereby throwing off the optimal glucose-ketone ratio, the index was developed to ensure both metrics (glucose and ketones) are maintaining the ideal ratio for optimal treatment outcomes. Example: If my fasting blood sugar first thing in the morning is 4.6 mmol/L (82 mg/dL) and my ketone reading is 0.8 mmol/L, I would record a glucose ketone index of 5.75 (4.6 / 0.8). Despite its roots in cancer treatment, the index can also be ver Continue reading >>

It Really Is In Your Blood: Glucose To Ketone Ratios

It Really Is In Your Blood: Glucose To Ketone Ratios

I wrote awhile back about how I felt that I might be going a little mad obsessing over my blood numbers and measuring my blood glucose and ketone levels. This is one of the greatest differences, in my opinion, between people that follow a ketogenic or low carb lifestyle for overall health reasons or weight loss, and those of us who are experimenting with using a ketogenic approach as a specific disease therapy. I’m using the term “therapeutic ketosis” now for this, as you’ll know if you’re a Constant Reader here at Greymadder. I think people in the first category, with weight loss or general health goals, can definitely be helped by measuring ketones, and that this is vital to the success of the approach. However, in my personal experience using this approach to “starve” my brain tumour, I find I can become quite the data junkie, measuring blood levels of both glucose and ketones up to four times a day, because in my mind, the optimal levels of both are perhaps what’s required to have a therapeutic effect. I base this on the book Cancer as a Metabolic Disease by Dr. Thomas Seyfried, in which he advises that there is a window of effectiveness of therapeutic ketosis for cancer that uses a glucose to ketone ratio of 1.0. This essentially means that when measured in mmol/L (“millimolar”), blood glucose and ketones should be equal, or even achieving ketone levels that are higher than the glucose levels may be preferable. There is general agreement between my favourite go-to references (Ellen Davis, Dominic D’Agostino, Miriam Kalamian, all found in my Resources section) that this glucose to ketone ratio of 1.0 is best. Miriam Kalamian, in her ebook Get Started with the Ketogenic Diet for Cancer further notes that it should not be disregarded that a thera Continue reading >>

Ketosis And Blood Sugar Levels

Ketosis And Blood Sugar Levels

Hi all, 1 Worst Carb After Age 50 If you're over 50 and you eat this carb you will never lose belly fat. healthplus50.com Right now, I'm doing a VLC paleo diet (trying for state of ketosis), and have been testing my blood sugar levels intermittently. I was wondering what the normal blood sugar levels for one in ketosis should be, fasting and post-meal. Before I ate, my blood sugar level was pretty low, around 50 mg/dl, but after my meal it seems to have come up to 120 mg/dl. I did eat a fair amount of high sugar/starch veggies (onions, green peppers) and coconut milk so may have eaten too many carbs. Just trying to make sure I'm not inadvertently sneaking too many carbs into my meals. Thanks! Continue reading >>

Ketosis

Ketosis

Tweet Ketosis is a state the body may find itself in either as a result of raised blood glucose levels or as a part of low carb dieting. Low levels of ketosis is perfectly normal. However, high levels of ketosis in the short term can be serious and the long term effects of regular moderate ketosis are only partially known at the moment. What is ketosis? Ketosis is a state the body goes into if it needs to break down body fat for energy. The state is marked by raised levels of ketones in the blood which can be used by the body as fuel. Ketones which are not used for fuel are excreted out of the body via the kidneys and the urine. Is ketosis the same as ketoacidosis? There is often confusion as to the difference between ketosis and ketoacidosis. Ketosis is the state whereby the body is producing ketones. In ketosis, the level of ketones in the blood can be anything between normal to very high. Diabetic ketoacidosis, also known as DKA, only describes the state in which the level of ketones is either high or very high. In ketoacidosis, the amount of ketones in the blood is sufficient to turn the blood acidic, which is a dangerous medical state. When does ketosis occur? Ketosis will take place when the body needs energy and there is not sufficient glucose available for the body. This can typically happen when the body is lacking insulin and blood glucose levels become high. Other causes can be the result of being on a low carb diet. A low level of carbohydrate will lead to low levels of insulin, and therefore the body will produce ketones which do not rely on insulin to get into and fuel the body’s cells. A further cause of ketosis, less relevant to people with diabetes, is a result of excessive alcohol consumption. Is ketosis dangerous? The NHS describes ketosis as a pote Continue reading >>

Optimal Ketone And Blood Sugar Levels For Ketosis

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 >>

Why Your “normal” Blood Sugar Isn’t Normal (part 2)

Why Your “normal” Blood Sugar Isn’t Normal (part 2)

Hi, I just found this site and would like to participate. I will give my numbers, etc. First, my last A1c was 6.1, the doc said it was Pre-diabetes in January of 2014, OK, I get it that part, but what confuses me is that at home, on my glucometer, all my fastings were “Normal” however, back then, I had not checked after meals, so maybe they were the culprits. Now, I am checking all the time and driving myself crazy. In the morning sometimes fasting is 95 and other times 85, it varies day to day. Usually, after a low carb meal, it drops to the 80’s the first hour and lower the second. On some days, when I am naughty and eat wrong, my b/s sugar is still low, and on other days, I can eat the same thing, and it goes sky high, again, not consistent. Normally, however, since February, my fbs is 90, 1 hour after, 120, 2nd hour, back to 90, but, that changes as well. In February, of 2014, on the 5th, it was horrible. I think I had eaten Lasagne, well, before, my sugars did not change much, but that night, WHAM-O I started at 80 before the meal, I forgot to take it at the one and two hour mark, but did at the 3 hour mark, it was 175, then at four hours, down to 160, then at 5 hours, back to 175. I went to bed, because by that time, it was 2 AM, but when I woke up at 8:00 and took it, it was back to 89!!!! This horrible ordeal has only happened once, but, I have gone up to 178 since, but come down to normal in 2 hours. I don’t know if I was extra stressed that day or what, I am under tons of it, my marriage is not good, my dear dad died 2 years ago and my very best friend died 7 months ago, I live in a strange country, I am from America, but moved to New Zealand last year, and I am soooo unhappy. Anyway, what does confuse me is why the daily differences, even though I may Continue reading >>

Doing Keto? Consider Buying A Blood Glucose Meter

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 >>

The Ketogenic Diet And Insulin Resistance

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 >>

Blood Sugar And Ketosis

Blood Sugar And Ketosis

Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Join the community benjo123456 Don't have diabetes Well-Known Member Hi. Sorry about all the questions, but I can't find the answer elsewhere on the internet: What happens to our blood sugar reading if we are in ketosis and adjusted to fat burning? Will it simply settle on a level and then stop there, or will the ketones we produce naturally raise blood sugar levels? usually hovers around 4-5.5mmols BG, sometimes* lower depending on activty anything above <0.3mmol ketones u will be in the start of ketosis diamondnostril Type 1 Well-Known Member Hi. Sorry about all the questions, but I can't find the answer elsewhere on the internet: What happens to our blood sugar reading if we are in ketosis and adjusted to fat burning? Will it simply settle on a level and then stop there, or will the ketones we produce naturally raise blood sugar levels? Blood-sugar levels will generally stay a bit lower than what is considered to be "normal", when in dietary Ketosis. Gluconeogenesis (release of Glycogen from the liver) will keep the blood-sugar levels up to where the body needs them to be, in the absence of much dietary Carbs. The attached file is an excerpt from "The Ketogenic Diet" by Lyle McDonald, a very big and thorough book about the topic. I have found this book extremely useful. If you have lots of questions about the Keto diet then perhaps it's useful to you too? I have the book as a PDF file if you'd like me to send to you. Let me know if so. Continue reading >>

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