Carbohydrates are the main nutrient that influence your blood glucose levels. The more carbohydrate-rich foods you eat at once, the more your blood glucose levels are likely to fluctuate. Stabilizing your blood glucose levels can help you stay healthy with diabetes. Even if you don't have diabetes, regulating your blood glucose levels can help you better control your hunger and cravings, your body weight and your health. Including more fat in your diet while restricting your carb intake can help you achieve more stable blood glucose levels.
Carbs, Fat and Blood Sugar
Whether they come from starchy or sugary foods, carbs are broken down into single units of glucose, which are then absorbed into your blood and raise your blood glucose levels. Fat, on the other hand, does not raise your blood sugar levels at all. Eating bread, pasta or cookies can raise your blood glucose levels, while eating fat-rich avocado, natural nut butter, bacon, eggs or olive oil will keep your blood glucose levels stable, unless you accompany these fats with carbs.
Ketosis and Energy
Reducing your carb intake and replacing the calories you would usually obtain from carbs with fats can help your body burn fat instead of sugar. Ketosis is a metabolic pathway by which your body mainly relies on fat and the ketone bodies formed by fat oxidation to obtain the energy. Your brain, heart, muscles and almost all other organs can use ketones instead of sugar for energy. Ketones and fat provide a steady source of energy if you are keto-adapated--or adapated to a carbohydrate-restricted diet--which can help keep your blood glucose levels more stable throughout the day. Ketosis is not dangerous, as explained by the Nutrition & Metabolism Society, an independent health organization, and should not be confused with ketoacidosis, a life-threatening condition that can affect type 1 diabetics.
High-Fat, Low-Carb Diets and Diabetes
A few studies, including one published in the December 2008 issue of "Nutrition & Metabolism," have looked at the effect of a high-fat, low-carb diet on blood glucose regulation of people with type 2 diabetes. The "Nutrition & Metabolism" study showed marked improvements in study participants' blood sugar levels by limiting carbohydrates to 20g a day and eating more fat as a source of energy compared to the group following a low-glycemic diet. Type 2 diabetics eating the high-fat, low-carb diet also improved their triglyceride and LDL levels and lost more weight. Consult your doctor before adopting a higher fat, lower carb diet, especially if you have a medical condition or take medications, to ensure it is safe for you.
Special Case of MCT
MCT, or medium-chain triglycerides, refers to a special type of fat that can help regulate your energy levels. These fats are mainly found in coconut oil and coconut-derived products. Unlike other fats, MCT are sent directly to your liver where they are easily used as a quick source of energy. MCT can help you be in ketosis so your body burns more fat, instead of sugar, as its primary source of energy, as explained in the February 2009 issue of "Epilepsia." A study done in rats showed that coconut oil could improve the glucose tolerance of type 2 diabetics, as published in the June 2010 issue of the "Indian Journal of Pharmacology," but as of date of publication more studies are needed to show its effect in humans. You can safely experiment with using coconut oil instead of your regular cooking oil to cook your vegetables, eggs or meat and see if it helps you better regulate your blood glucose levels.
References
- "Nutrition & Metabolism"; The Effect of a Low-Carbohydrate, Ketogenic Diet Versus a Low-Glycemic Index Diet on Glycemic Control in Type 2 Diabetes Mellitus; Eric C. Westman, et al. ; December 2008
- Michael R. Eades, M.D.; Metabolism and ketosis; Dr. Eades; May 2007
- "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"; Stephen D. Phinney and Jeff S. Volek; 2011
- "Epilepsia"; Optimal Clinical Management of Children Receiving the Ketogenic Diet: Recommendations of the International Ketogenic Diet Study Group; Eric H. Kossoff, et al.; February 2009
- "Indian Journal of Pharmacology"; Effect of Saturated Fatty Acid-Rich Dietary Vegetable Oils on Lipid Profile, Antioxidant Enzymes and Glucose Tolerance in Diabetic Rats; Benson Mathai Kochikuzhyil, et al.; June 2010
- Nutrition & Metabolism Society: Top Ten Low-Carb Myths
