How Keto Can Help Manage Insulin Sensitivity

Insulin is a hormone that plays a crucial role in overall health. This article will discuss insulin sensitivity, insulin resistance, and how to manage insulin with keto.

Insulin Sensitivity Versus Insulin Resistance

Insulin sensitivity is how sensitive the body is to the effects of insulin. Insulin is a hormone produced by cells in the pancreas that regulate protein, fat, and carbohydrate metabolism.

Insulin sensitivity plays a vital role in the body’s use of glucose:/p>

1. Assists in the body’s ability to use glucose for energy and other functions
2. Stores glucose as glycogen for future use in the liver and muscles

Insulin resistance is the opposite of insulin sensitivity and can be hazardous to a person’s health . Resistance is the decreased ability of cells to respond to insulin. With insulin resistance, there is a distrupted ability to transport glucose from the bloodstream into muscles and other tissues.

The following factors can increase insulin sensitivity risks:

• Age 45 or older
• High blood pressure
• Abnormal cholesterol levels
• Heart disease or stroke
• Sedentary lifestyle
• Diets high in fat and sugar
• Sleep issues

In addition to the above, studies indicate a vitamin D deficiency could increase the risk of insulin resistance, “accelerating insulin resistance formation.” [1]

Insulin Sensitivity Benefits

Here are a few benefits to insulin sensitivity:

Maintaining a healthy weight. Insulin sensitivity helps with weight loss and maintaining a healthy weight.  A study on obesity and weight gain found that each 5% weight gain over a person’s weight at age 20 was associated with a 20% greater risk of insulin resistance syndrome by middle age. [2]

Reduced cognitive decline. Cognitive decline is the gradual deterioration of mental faculties. Common causes of cognitive decline include dementia, substance abuse, depression, and Alzheimer’s disease.  Studies indicate insulin resistance can predict cognitive decline in individuals with prediabetes. [3]

Decreased risk of heart disease. A recent study found that insulin resistance was associated with higher plasma concentrations of triglyceride, uric acid, and lower HDL (good) cholesterol concentrations. The study concludes “ resistance to insulin-mediated glucose uptake and hyperinsulinaemia have been shown to be associated with high blood pressure, microvascular angina, and CHD.” [4]

Keto For Insulin Sensitivity

Diet plays a crucial role in insulin sensitivity, with the ketogenic diet potentially helping to decrease insulin resistance and promote insulin sensitivity. Also known as the keto diet, this eating plan focuses on obtaining the majority of calories from healthy fat, moderate protein and very low carbohydrates. Instead of relying on glucose (sugar) for energy, the body taps into ketones derived from stored fat.

Keto Benefits

When eating fewer carbs, the body uses stored fat for energy. Consumption of carbs can increase insulin levels, which raises blood sugar. Also, insulin stimulates the preservation of fat by the body, leading to weight gain. By decreasing carb consumption with the keto diet, it can become easier to lose weight. Improved insulin levels helps to improve insulin sensitivity.

Studies indicate the keto diet can assist with two critical factors in insulin resistance: weight loss and the management of type 2 diabetes:

• Keto may be effective in achieving “rapid and significant weight loss” with preserved muscle mass and strength.. Also, keto may help with mood, appetite, and hunger. [5]
• When compared to a traditional low-calorie diet, the keto diet shows better results in body weight, body mass index, changes in waist circumference, blood glucose level, changes in hemoglobin and glycosylated hemoglobin, total cholesterol, low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, triglycerides, uric acid, urea and creatinine than those on traditional low-calorie diets. Researchers also noted the low-keto diet could “significantly lower blood sugar levels”as well. [6]

Keto: Top Foods To Eat and Avoid

Foods to eat and avoid when on a keto diet include the following:

Keto Diet Side Effects

Common side effects of keto diets include the following:

• Hunger
• Sleep disturbance
• Muscle cramps
• Low energy (physical and mental)
• Constipation
• Stomach discomfort

Side effects typically last two weeks or less.

Keto Supplements

In addition to eating keto-friendly foods, supplements are available as well:

Systemic Formulas: #625 - Accell Metabo-Shake

Accell Metabo-Shake is specifically designed to help aid in regulating glucose metabolism. Packed with nutrients, it can be consumed as a meal replacement or as support for detoxification and weight management.

Accell Metabo-Shake is an all-natural product with no artificial ingredients and includes the following:

• Healthy source of zinc, vitamin C, calcium, and other vitamins
• Coconut oil powder
• Bitter melon
• Medium chain triglycerides
• Bitter melon
• White kidney beans

Accell Metabo-Shake also comes in vanilla flavor.

Insulin sensitivity is essential for good health. The keto diet has been used to assist with weight loss and lower blood sugar levels and may be a useful tool to decrease insulin resistance.

Medical Disclaimer: This article is based upon the opinions of Revelation Health. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Revelation Health and associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Revelation Health encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References

[1] Izabela Szymczak-Pajor, Agnieszka Śliwińska.Analysis Of Association Between Vitamin D Deficiency And Insulin Resistance.  Nutrients. 2019 Apr 6;11(4):794. doi: 10.3390/nu11040794. [PMID: 30959886] PMCID: PMC6520736. https://pubmed.ncbi.nlm.nih.gov/30959886/

[2] S A Everson 1, D E Goldberg, S P Helmrich, (et al). Weight Gain And The Risk Of Developing Insulin Resistance Syndrome. Diabetes Care. 1998 Oct;21(10):1637-43. doi: 10.2337/diacare.21.10.1637. [PMID: 9773723].https://pubmed.ncbi.nlm.nih.gov/9773723/

[3] Caroline Willmann 1 2 3, Kathrin Brockmann 4 5, Robert Wagner, (et al). Insulin Sensitivity Predicts Cognitive Decline In Individuals With Prediabetes.  BMJ Open Diabetes Res Care. 2020 Nov;8(2):e001741. doi: 10.1136/bmjdrc-2020-001741. [PMID: 33203727] PMCID: PMC7674089. https://pubmed.ncbi.nlm.nih.gov/33203727/

[4] A Laws, G M Reaven. Insulin Resistance And Risk Factors For Coronary Heart Disease. Baillieres Clin Endocrinol Metab. 1993 Oct;7(4):1063-78.  doi: 10.1016/s0950-351x(05)80245-9. https://pubmed.ncbi.nlm.nih.gov/8304913/

[5] Felipe F Casanueva, Marco Castellana, Diego Bellido, (et al). Ketogenic Diets As Treatment Of Obesity And Type 2 Diabetes Mellitus. Rev Endocr Metab Disord. 2020 Sep;21(3):381-397. doi: 10.1007/s11154-020-09580-7. [PMID: 32803691. https://pubmed.ncbi.nlm.nih.gov/32803691/

[6] Talib A Hussain 1, Thazhumpal C Mathew, Ali A Dashti (et al). Effect Of Low-Calorie Versus Low-Carbohydrate Ketogenic Diet In Type 2 Diabetes.  Nutrition. 2012 Oct;28(10):1016-21. doi: 10.1016/j.nut.2012.01.016. Epub 2012 Jun 5. [PMID: 22673594].https://pubmed.ncbi.nlm.nih.gov/22673594/