I Feel Better on Carbs so I Must Need Them

You find yourself reaching for a sugary snack in the afternoon, even though you’re following a keto diet. Sound familiar? You’re not alone.

This is actually a common experience for people who are new to the ketogenic diet and often boils down to experiencing hypoglycemia on keto. Many people associate hypoglycemia with low-carb diets, and, in a way, they're right.

Restricting carbs can lead to a drop in blood sugar, especially during the initial stages. However, this doesn’t mean carbs are inherently “good” while fats are "bad."

This article delves into the connection between hypoglycemia and the keto diet, providing practical strategies to stabilize your blood sugar and thrive on keto without those pesky cravings.

Unraveling Hypoglycemia on Keto

Let’s unpack this. The keto diet revolves around drastically reducing carbohydrate intake – think bread, pasta, and sugary treats. Doing this forces your body to shift from using glucose (sugar from carbs) as its primary fuel source to ketones (produced from fat).

While incredibly effective for weight loss and overall health, this metabolic switch can lead to hypoglycemia, especially as your body adapts.

Think about it – if you've spent years fueling your body primarily with carbohydrates, abruptly cutting them off sends a shockwave through your system.

Your body needs time to adjust, rewire itself, and efficiently utilize fat as its primary energy source. Several factors can contribute to experiencing hypoglycemia on keto, but some common culprits are:

• Inadequate electrolyte intake (potassium, sodium, magnesium).

• Excessive calorie restriction.

• Underlying conditions like insulin resistance.

• Not eating enough fat.

But here's the silver lining: hypoglycemia on keto is often a temporary hurdle, not a life sentence. Let's shift our focus from problems to solutions.

Combating Hypoglycemia on Keto

Navigating hypoglycemia on keto is about understanding the root cause and making necessary adjustments. The good news? It's usually an easy fix with a few simple tweaks to your diet. Remember, consistency is key.

These strategies can help you transition smoothly into ketosis and prevent blood sugar dips, ensuring a more comfortable and enjoyable experience. You may even find that it helps you maintain healthy blood sugar levels in the long run.

1. Prioritize Electrolytes

You already know that electrolytes are crucial for a healthy body, but their importance is amplified on a keto diet. Why is that? Well, when you cut back on carbs, your body produces less insulin.

Lower insulin levels result in your kidneys excreting more sodium and water. This increased excretion often leads to electrolyte imbalances, which can contribute to experiencing hypoglycemia on keto. I recommend ensuring adequate intake through both diet and supplementation to replenish electrolytes and maintain fluid balance.

Focus on incorporating:

• Sodium: Add a pinch of Himalayan salt to your meals or enjoy a cup of bone broth.

• Potassium: Load up on avocado, spinach, and leafy greens.

• Magnesium: Snack on almonds, pumpkin seeds, or incorporate magnesium citrate supplements.

2. Don’t Skimp on Healthy Fats

Remember, fat is your friend on keto. It’s essential for providing your body with sustained energy during the transition. Instead of fearing healthy fats, embrace them as an integral part of your meals.

Not only do they promote satiety and stabilize blood glucose levels, but they’re crucial for ketone production. Plus, eating more fat might help reduce the risk of nocturnal hypoglycemia.

Incorporate healthy fats like:

• Avocado.

• Olive oil.

• Coconut oil.

• Nuts and seeds.

• Fatty fish.

These healthy fats help keep those energy levels stable, reduce those sugar cravings, and support your body's adjustment to using ketones as its primary fuel. Getting enough healthy fats can also help with blood sugar control in general.

3. Address Insulin Resistance

Often, difficulty with hypoglycemia on keto stems from underlying insulin resistance. When your cells are resistant to insulin, they can’t efficiently utilize glucose from the bloodstream.

The result? A build-up of glucose in your blood and potential for those dreaded sugar crashes, making it even more important to monitor blood sugar.

Addressing insulin resistance often requires a multifaceted approach, encompassing both dietary and lifestyle changes.

While transitioning to a keto diet is a great first step, incorporating these additional strategies can enhance your efforts. These strategies include:

• Intermittent fasting.

• Regular exercise.

• Prioritizing sleep.

• Stress management.

These lifestyle changes may not only help address insulin resistance but also improve your overall health and well-being. They can also be beneficial for those struggling with reactive hypoglycemia, a condition where blood sugar drops rapidly after meals.

Signs and Symptoms of Hypoglycemia on Keto

It’s essential to be aware of your body’s signals. Understanding the symptoms of hypoglycemia on keto can allow you to address it swiftly. Here’s what to watch for:

• Intense cravings for carbohydrates.

• Feeling dizzy, weak, shaky, or lightheaded.

• Experiencing mood swings or irritability.

• Sudden onset of fatigue or brain fog.

• Increased heart rate or palpitations.

• Feeling nauseous.

If you find yourself battling these symptoms, a small amount of fast-acting carbohydrates like glucose tablets or juice can help quickly raise your blood sugar levels back to normal levels.

It is important to note that these should be consumed in moderation and not as a regular part of the keto diet.

If you experience severe or frequent episodes of hypoglycemia, it's essential to seek medical attention. Prolonged or untreated hypoglycemia can have serious consequences, so it's crucial to address the issue promptly.

Your doctor can help you determine the underlying cause of your hypoglycemia and recommend the best course of treatment.

Additional Tips for Managing Hypoglycemia on Keto

In addition to the strategies mentioned above, several other tips can be helpful in managing hypoglycemia on keto. These include:

• Eating frequently enough: When you're first starting on keto, it's important to eat regularly to keep your blood sugar levels stable. Aim for three meals per day, with snacks in between if needed.

• Consuming adequate protein: Getting enough protein is crucial on a keto diet as it helps stabilize blood sugar levels and prevents muscle loss. Make sure to include protein with each meal and snack.

• Managing stress: When you're stressed, your body releases hormones that can raise your blood sugar levels. Finding healthy ways to manage stress, such as exercise, yoga, or meditation, can be helpful.

• Getting enough sleep: When you're sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to elevated blood sugar levels. Aim for 7-8 hours of quality sleep each night.

The Role of Alpha-Lipoic Acid

Alpha-lipoic acid is a powerful antioxidant naturally produced by the body and found in small amounts in some foods.

While more research is needed, some studies suggest that alpha-lipoic acid might play a role in improving insulin sensitivity, which could be beneficial for those experiencing hypoglycemia on a keto diet.

However, it's important to talk to your doctor before taking any supplements, including alpha-lipoic acid, as they can interact with certain medications.

Understanding the Difference: Ketotic Hypoglycemia and Reactive Hypoglycemia

While both ketotic hypoglycemia and reactive hypoglycemia involve a sudden drop in blood sugar, they occur due to different reasons. As previously discussed, ketotic hypoglycemia is often associated with low-carbohydrate diets like keto.

On the other hand, reactive hypoglycemia occurs when blood glucose levels drop rapidly after meals, typically within four hours of eating. This condition is less common in adults and more prevalent in infants and young children.

Ketotic Hypoglycemia in Children

Ketotic hypoglycemia is a common cause of low blood sugar in young children, often occurring between the ages of 18 months and 5 years old.

While the exact cause is unknown, some factors, like fasting for long periods or consuming a high-fat diet, can trigger it. Thankfully, most children outgrow ketotic hypoglycemia as they age.

Steady Gains

Delves into effective strategies to maintain stable blood sugar levels while following a ketogenic diet. Hypoglycemia, or low blood sugar, can be a concern for those on a strict keto regimen due to the drastic reduction in carbohydrate intake.

Carb cycling offers a balanced approach by alternating between high-carb and low-carb days. This method ensures that your body receives enough glucose to prevent hypoglycemic episodes while reaping the benefits of ketosis.

On high-carb days, consuming complex carbohydrates such as sweet potatoes, quinoa, and whole grains helps replenish glycogen stores and provide steady energy. On low-carb days, focusing on healthy fats and proteins maintains ketosis and supports fat burning.

Carb cycling not only stabilizes blood sugar but also enhances metabolic flexibility, making it easier to manage hypoglycemia and achieve overall health goals.

By incorporating this strategy, you can enjoy the advantages of a ketogenic diet without the risk of blood sugar imbalances.

Conclusion

Hypoglycemia on keto can seem daunting, but understanding the intricacies and implementing these strategies helps you reclaim your health. Remember, everyone is different.

While some people transition effortlessly to keto, others may experience bumps along the road. Be patient with your body as it adjusts, listen to its cues, and modify your approach.

Remember, consistency is paramount in your keto journey, and with the right information, you’ve got this.