Eating clean is one of the most important aspects of maintaining a healthy and happy lifestyle. This is especially true for those of us who have Diabetes. Approximately 30.3 million Americans, or 9.4% of the population, live with Diabetes. Luckily, there are plenty of resources and options for Diabetics who wish to maintain a healthy lifestyle. In this article, we will compare two of the most popular Diabetic diets, keto and low-carb.
The ketogenic diet is a high-fat, low-carb diet. It works by reducing carbohydrate intake and replacing it with fat intake. It may sound counter-intuitive, but this diet works by instigating a metabolic process in the body called ketosis. Ketosis turns fat into energy by transforming it into ketones in the liver. When the body does it, it supplies energy to the brain, reduces blood sugar and insulin levels, and promotes natural weight loss.
A keto diet has many health benefits, but it can be a fairly restrictive and difficult diet to follow. A standard keto diet is very low-carb, moderate in protein, and high in fat. It typically breaks down to being about 75% fat, 20% protein, and 5% carbs.
Example of Keto Meals:
Breakfast: Egg & chicken chorizo scramble with avocado creams
Lunch: Lamb with harissa dipping sauce, turmeric roasted cauliflower
Dinner: Grilled Salmon with Chipotle aioli & asparagus
A low-carb diet is one that focuses on limiting carbohydrates. Carbohydrates are found in sugary foods as well as starches. When you avoid sugars and starches, the body has an easier time regulating blood sugars and insulin. Maintaining a low-carb diet is crucial for those with Diabetes.
Example of Low-Card Meals:
Breakfast: Savory fall quiche with butternut squash, caramelized onions & kale, grapefruit salad
Lunch: Lentil casserole with red pepper sauce & cauliflower
Dinner: Turkey scaloppini with winter fruit chutney, roasted yams & brussels sprouts
What’s the Difference?
While both diets are low-carb and high-fat, the main difference between a low-carb diet and a keto one is in the restrictiveness. A keto diet is more strict, and therefore could be harder to follow. If you are Diabetic, talk to your doctor about which diet could work best for you and your lifestyle before choosing a Fitness Kitchen LA low-carb diet plan.