Is Keto Effective for People With Prediabetes? Experts Weigh In
Updated February 14, 2023.
Prediabetes leads to type 2 diabetes if you don't get serious about making the necessary lifestyle changes to turn the situation around. A healthier diet is the first step to overcoming prediabetes.
If you're wondering whether a keto diet is effective for people with prediabetes, the answer is—yes! This low-carb diet puts your body into ketosis, a state in which your body burns fat instead of carbohydrates to fuel all its functions. Below, we bring you our expert take on how the keto diet helps overcome prediabetes as well as our recommendations for keto diet foods.
Benefits of Keto Diet for Prediabetes
Maintaining a healthy glucose level is necessary for overcoming prediabetes and preventing the onset of diabetes later in life. For this, you'll need to lower your carbohydrate intake and improve your blood sugar control.
In addition to getting your blood sugar levels under control, the keto diet also offers the following benefits:
- Increasing satiety: The keto diet is a high-fat diet with moderate protein intake, and both fat and protein increase satiety. This means you'll feel full after your meals even if they're small in quantity or low in carbs, which helps avoid overeating and promotes weight loss.
- Reducing appetite: The keto diet's protein-rich meals are known to prevent hunger pangs and cravings. Cravings arise when blood sugar levels crash after carb-heavy meals, so the keto diet eliminates cravings by preventing blood sugar fluctuations.
- Avoiding sweets: The keto diet doesn't allow high-calorie sweets and refined carbohydrates. Avoiding such foods naturally contributes to a healthier lifestyle and weight loss. However, if you have a sweet tooth, the diet allows you to opt for desserts made with natural sweeteners like stevia or erythritol, as well as 70% dark chocolate.
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5 Types of Foods to Eat on the Keto Diet
Although the keto diet is restrictive, there are plenty of foods you can enjoy on this diet plan. Here are five examples of the types of foods we recommend eating while on the keto diet:
1. Animal Proteins
You can effectively maintain your keto diet while eating fish, chicken, eggs, beef, and other sources of protein derived from animals. Animal protein is nutrient-dense, with various minerals and vitamins that contribute to managing healthy blood glucose levels in people with prediabetes.
It's a complete protein source with all essential amino acids for healthy nutrition. Plus, it's rich in B vitamins, which helps lower the risk of type 2 diabetes.
You can eat plenty of vegetables on the keto diet, but make sure to avoid the ones high in carbs, such as potatoes and other tubers.
In addition to being low in carbs and high in antioxidants and fiber, vegetables are also a powerhouse of vitamins and minerals that protect pancreatic cells from damage, making them a great dietary addition for prediabetics to regulate the insulin production of the pancreas.
3. Dairy and Dairy Alternatives
Dairy products such as cream, cheese, and yogurt as well as dairy alternatives such as almond or soy milk are all rich in protein and high in fat. This increases the feeling of satiety and promotes weight loss, as long as you don't eat too much and end up with a calorie overload.
Dairy products such as yogurt contain probiotics that improve your body’s ability to metabolize foods with sugar. In this way, they help regulate blood sugar, making them a great option for those with prediabetes.
Healthy fat sources such as avocados, fatty fish, butter, and olive oil are known to increase satiety and promote weight loss. However, they have other health benefits too—olive oil is known for its heart health protection and decreasing inflammation, while avocados help manage your blood sugar since they're high in fat and low in carbs.
5. Nuts and Seeds
Nuts and seeds are also high in fats, protein, and fiber, making them the ideal addition to your keto diet. They offer numerous nutrients, including heart-healthy omega-3 fatty acids.
However, be careful when choosing which nuts and seeds to include in your keto diet—high-fat nuts such as walnuts and macadamia are more suited for managing prediabetes with this diet compared to cashews, which are higher in carbs.
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Easily Manage Prediabetes With Trim Down Club
Managing prediabetes doesn't need to be a complicated task. In fact, it can be simple if you have the right guidance and support. The keto diet can be effective for people with prediabetes since it helps regulate blood sugar, especially if you eat the foods above.
And if you want a diet suitable for people with prediabetes that's based on your needs and preferences, you can do Trim Down Club’s quick diabetes quiz to get started with a customized and flexible meal plan.