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Insulin is produced by beta cells in the pancreas in response to high blood glucose levels. Once it is released, it binds to insulin receptors and triggers a response to allow glucose to be transported into the cell. [4]GLUT 1 Insulin independentBloodBlood-brain-barrierHeart (partially) GLUT 2Insulin-independentLiverPancreasSmall IntestineGLUT 3Insulin-independentBrain NeuronsSpermGLUT 4Insulin-dependentSkeletal MuscleAdipose tissue (fat)HeartDysfunctions in Glucose RegulationGlucose regulation can become dysfunctional at many different steps. If insulin is not produced sufficiently, glucose is unable to enter insulin-dependent cells and these cells can starve. This is known as type 1 diabetes mellitus. If insulin is produced sufficiently, but receptors are damaged or are insulin resistant, they can not signal to allow glucose transport, and again cells become starved for energy.
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The staples of the keto foods list include lettuces, leafy greens, green vegetables, cruciferous vegetables, berries, avocado, bell pepper, olives, fish, shellfish, poultry, beef, wild game, cheese, plain yogurt, butter, ghee, nuts, seeds, nut and seed butters, and healthy oils such olive, walnut, coconut, and avocado. Oh and when you do want to switch it up you can make keto waffles, keto pancakes, or even keto cookies. Lastly, scientific research shows that 80+% of subjects in a study were able to adhere to the diet over a six month period which is quite high in research. [8]Safety: 2/5 StarsThe keto diet was rated poorly in the category of safety, due to the high fat content. One panelist stated the diet could be dangerous for some while another cautioned those with heart disease, kidney disease, and severe diabetes against adoption of the diet. Counter: It’s interesting to note that a group of experts who rightfully admitted that a ketogenic diet can help with weight loss also ranked it low on safety. Further, a recent meta analysis examined 12 studies utilizing a ketogenic diet and saw no adverse effects. [9] Well, if sustained weight loss for two years following the study is an adverse effect, then I think it’s one that most people would be willing to risk it for. Lastly, it’s even been published and shown to be safe in children with intractable epilepsy. [10]Moreover, the primary criticism (from the experts) regarding safety lies in the high-fat content. We must keep in mind that the ketogenic diet relies heavily on healthy monounsaturated fats and omega-3 fatty acids.
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Refined grains and foods like white rice and white flour have been stripped of most of their nutrients and contain mostly sugar rather than starch or fiber, leading to a high blood sugar spike that would kick you out of ketosis. These simple carbs are absorbed into the bloodstream almost immediately. [5]Complex CarbsComplex carbs (polysaccharides or oligosaccharides) have three or more sugar molecules. Compared to simple carbs, complex carbs are more slowly absorbed into your bloodstream. Examples of complex carbs include:PotatoesCornParsnips and starchier veggiesLegumes and beans like chickpeas and kidney beansWhole grains like bread, breakfast cereal, rice, and quinoaWhat About Low-Carb Grains?Some keto professionals and advocates believe grains, in general, aren’t suitable for a ketogenic diet. In contrast, others say it depends on the grain, how often you eat it, and the person.
People who are more fat-adapted may be able to remain in ketosis while consuming some grains. Fat adaptation means your body is metabolically equipped to handle digesting fat instead of carbs and smoothly switching between the two fuels. You need to assess the net carb count of low-carb grains instead of the total grams of carbs to determine whether you should include low-carb grains in your diet. In smaller amounts, you might be able to have some lower-carb grains and stay in ketosis. Since fiber doesn’t affect your blood sugar levels, you
want to go for grains that have some fiber and are lower in carbs.
