Understanding High and Low Blood Sugar Levels

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Maintaining optimal blood sugar levels is crucial for overall health and well-being. Whether you're dealing with diabetes or simply aiming for a healthier lifestyle, understanding the dynamics of high and low blood sugar levels is essential. In this comprehensive guide, we'll delve into the factors influencing blood sugar, the symptoms of highs and lows, and effective strategies to manage them. What is Blood Sugar? Before we explore the intricacies of high and low blood sugar levels, let's grasp the concept of blood sugar. Also known as blood glucose, it is the sugar found in your bloodstream, primarily derived from the food you consume. Glucose serves as the primary energy source for your body's cells, fueling various physiological processes. The Impact of High Blood Sugar High Blood Sugar Explained: When your blood sugar levels spike, it can have detrimental effects on your health. High blood sugar, or hyperglycemia, often occurs when the body doesn't pr...
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Foods to Eat and Avoid When You're On A Keto Diet

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A ketogenic (or "keto") diet is a high-fat, low-carb eating plan that helps your body get into a state called "ketosis," in which it burns fat instead of carbs for energy. Here's a list of foods to eat and foods to avoid on a keto diet:

Keto Salad Bowl

Foods to Eat on a Keto Diet:

Fats: Fats should be the foundation of your diet because they provide the majority of your daily calories on a keto diet. They help you stay in ketosis by providing a source of energy.

  • Avocado and avocado oil: Rich in healthy monounsaturated fats and fiber.
  • Olive oil: High in monounsaturated fats and antioxidants.
  • Coconut oil and coconut products: Provide medium-chain triglycerides (MCTs) that can be quickly converted to ketones.
  • Butter and ghee: Great sources of saturated fats.
  • Nuts and seeds (in moderation): They contain fats, fiber, and protein. Be mindful of portion sizes, as they can be carb-heavy.
  • Fatty fish: Such as salmon, mackerel, and sardines, provide omega-3 fatty acids.

Proteins: Choose high-quality, unprocessed sources that are not overly lean. Protein is essential for muscle maintenance and overall health.

  • Grass-fed beef: Contains healthy fats and is higher in nutrients compared to grain-fed beef.
  • Poultry: Chicken, turkey, and duck are keto-friendly protein sources.
  • Pork: Pork cuts like bacon and pork belly are high in fat.
  • Eggs: A versatile source of protein and healthy fats.
  • Fatty cuts of meat: Such as bacon and sausage, provide both protein and fat.
  • Seafood: Fatty fish like salmon is rich in omega-3s.

Non-Starchy Vegetables: These are lower in carbs and can be included to provide essential vitamins and minerals.

  • Leafy greens: Spinach, kale, and lettuce are nutrient-dense and low in carbs.
  • Broccoli: A fiber-rich, low-carb vegetable.
  • Cauliflower: A versatile vegetable often used as a substitute for high-carb foods.
  • Zucchini: Low in carbs and can be spiralized into noodles.
  • Bell peppers: A colorful and low-carb option.
  • Asparagus: A low-carb choice that pairs well with fats.

Low-Carb Fruits (in moderation):

  • Berries: Strawberries, blueberries, and raspberries are lower in sugar compared to other fruits.
  • Tomatoes: While technically a fruit, they are lower in carbs and can be used in moderation.

Dairy (in moderation):

  • Full-fat cheese: Contains healthy fats and is low in carbs.
  • Full-fat yogurt: Look for options without added sugars.
  • Heavy cream: Suitable for adding creaminess to recipes.

Condiments and Flavorings (check for added sugars):

  • Salt, pepper, herbs, and spices: Add flavor without carbs.
  • Vinegar, mustard, and hot sauce (without added sugar): Low-carb condiments.
  • Sugar-free sweeteners: Use stevia or erythritol sparingly for sweetness.

Beverages:

  • Water: Stay hydrated.
  • Coffee and tea (unsweetened): These can be consumed without added sugar.
  • Sparkling water (without added sugars): A refreshing, no-carb option.
  • Bone broth: Nutrient-rich and low in carbs.

Foods to Avoid on a Keto Diet:

Sugary Food

Carbohydrates: Minimize your carb intake because they can disrupt ketosis.

  • Bread, pasta, rice, cereals, and grains: High-carb staples to avoid.
  • Sugary foods: Candy, soda, and ice cream are high in carbs.
  • Starchy Vegetables:
  • Potatoes, sweet potatoes, corn, and peas: These are high in carbs and should be limited.

Fruits (high in sugar):

  • Bananas, apples, grapes, pineapple, and mangoes: These fruits are rich in sugar and carbs.

Legumes:

  • Beans, lentils, and chickpeas: High in carbs and need to be avoided.

Processed and Sugary Foods:

  • Chips, cookies, pastries, and sugary sauces: These are carb-heavy and often contain added sugars.

High-Carb Dairy:

  • Milk and low-fat yogurt: Opt for full-fat dairy options since they are lower in carbs.
  • Alcohol: Most alcoholic beverages are high in carbs. If you choose to drink, go for for dry wines or spirits like vodka or whiskey in moderation.

Remember that the goal of a keto diet is to keep your carb intake low to achieve and maintain ketosis. For a successful ketogenic journey, make sure to always focus on good fats, moderate protein, and non-starchy vegetables. Before making any huge changes to your diet, it is recommended that you speak with a doctor or nutritionist.

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