What Foods Lower Blood Sugar Immediately:

TABLE OF CONTENT:

1 Introduction
2 Why ketogenic diet
3 Potential Consideration and risks
4 What you should eat on keto diet
5 Sample meal plan
6 Conclusion

INTRODUCTION:
Hi everyone in today’s blog we will discuss about a diet that  lowers blood sugar immediately, aids in weightloss and has magnificient effects on diabetes milletus (type 2). And a simple answer to it is ketogenic diet.
Ketogenic diet is high-fat, low-carb and moderate protein diet designed accordingly to obtain some incredible results in the form of shedding some extra pounds off your body.

WHY KETOGENIC DIET?

As we all know ketogenic diet is high in fat and low in carbs so it causes the body to shift it’s fuel source from carbohydrate to ketones, which are produced by stored fat. So eating in calorie deficit induces your body to use it’s own store of fats so you lose some inches off your waist.

And as fats have high calorie/g than carbs so eating them in huge amount can induce a feeling of fullness in body, allowing to consume less amount of food.

Being deficient in carbs this diet allows blood sugar levels to fall by preventing spikes in blood glucose after meals.

It also aids in insulin sensitivity as ketones also has a beneficial effect on it. Allowing a person to maintain diabetes with reduced use of medication.

Accroding to a case study published in june 2020, a 57 year-old lady managed her diabetes by simply following keto diet combined with if but accroding to a meta-analysis published in 2022 shows that the results of Intermittent fasting(If) combined with ketogenic diet are insignificant which shows that ketogenic diet alone can do wonders and there is no requirement to combine it with IF, but still this varies according to individual whether they find it feasible to combine them or do it alone.

Nevertheless, these studies are greatly supporting the importance of ketogenic diet in managing diabetes and in weightloss.

I’m also attaching the link to above studies so you can also check it out on your own!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7342268/ https://www.researchgate.net/publication/364646980_Role_of_Intermittent_Fasting_with_Ketogenic_Diet_in_Glycemic_Control_and_Weight_Reduction_in_Patients_with_Type_II_DM_A_Systematic_Review_and_Meta-Analysis

POTENTIAL CONSIDERATION AND RISKS:
In addition to all the benefits it provide there are also some cons to this diet which are:
• low energy
• constipation
• nutrient deficiencies
• CVDs (Cardiovascular disorders)
All these are due to decreased intake of certain food groups. But some symptoms may subside after certain time period when the body gets adjust to the new diet.

WHAT SHOULD YOU EAT ON KETO DIET:
The goal is to maintain a diet that is high in Omega-3 polyunsaturated fatty acids such as linolenic acid which is found in foods like seeds and nuts. Some examples of foods that aid in weightloss and lowers blood sugar immediately include:
1. Meat: Chicken, beef, turkey, lamb etc.
2. Fish: Tuna, Salmon, Mackerel etc.
3. Eggs: Organic or Omega-3 enriched
4. Vegetables: Leafy greens, brocolli, cauliflower, zuchinni, bell peppers etc.
5. Dairy: Cheese, butter, cream, unsweetened yogurt etc.
6. Healthy Fats: Olive oil, avacado, avacado oil, coconut oil etc.
7. Nuts: Almonds, walnuts, chia seeds, flax seeds etc.
8. Berries: Strawberry, blueberry and raspberry.
9. Beverages:  Water, sparkling water, tea, coffee (unsweetened), bone broth etc.
10. Condiments: Spices,herbs and sugar-free sauces.
It’s necessary to monitor your carb intake as it is a nutrient found in most of the foods groups which you can’t even think of like veggies…Yes! those clean greens also have them. So, it’s best to keep your carb intake in between 20-50 grams per day to maintain ketosis.

Worried about how to make a plan of yours? No worries, we got you!

Sample meat plan:(1000 cal)

Breakfast:
2 fried eggs (200 cal)
1/2 med avacado(120cal)

Lunch:
Grilled chicken breast 0.3 kg(388cal)
Iceberg 100g(16cal)

Dinner:
Zuchinni noodles 100g (150cal)
Sauteed mushrooms 1/5 cup (76cal)
Cheddar cheese 25 g(102cal)

Note: This meal plan is only for an idea and should not be followed without consultation of your doctor. As, every individual is different and depending on age, sex, body weight, metabolic conditions it is essential to have a personalized plan according to your needs.

Conclusion:
The ketogenic diet is used as a very powerful tool in today’s world for weight loss and other health benefits but considering it’s potential risks it is necessary to consult your doctor before starting any plan. Although a lot of studies have proved it’s benefits but researches are still being conducted related to its long term benefits and complications.