Three Ways the Keto Diet Can Help Prevent Type II Diabetes

Today is World Diabetes Day, a day to raise awareness about this increasingly common condition, what it is, how we develop it and how it’s treated. Traditionally type II diabetes is managed with a pharmaceutical and dietary approach. At Sow & Arrow we believe that switching to a healthier lifestyle and diet helps not only to prevent this condition but can also begin the process of reversing type II diabetes.

Our book Primal Living in a Modern World, is filled with information on how you can prevent and begin to improve insulin resistance the stage before type II diabetes, improve blood sugar stability and liver function as well as helping to solve the issue of resistant weight. The book also contains a helpful guide on swapping high sugar, high carbohydrate foods for delicious and healthy store cupboard and fridge essential alternatives. Our online shop also has a vast array of delicious low-carb snacks and foods.

Have your cake and eat it!

You can still enjoy cake, cookies, pasta and bread on a low carbohydrate, low sugar diet, it's all about finding new ways of solving an old problem...too much sugar in the diet! The book has a recipe section full of ideas for making low-carb cake, bread, biscuits and more.

What is Diabetes?

Type II Diabetes is a condition where your blood sugar levels become increasingly high, damaging delicate vascular and neurological tissue. Damage to the small blood vessels can lead to problems with the eyes, kidneys and nervous system. Damage to the larger blood vessels can lead to increase risk of a heart attack, stroke and peripheral arterial disease.

In a healthy, well-functioning body, insulin in produced in reposes to a rise in blood glucose levels. This would see glucose being ushered into the cells to be utilised for energy. However, a constant deluge of blood glucose sees insulin's ability to usher glucose into the cells reduced. This is when insulin resistance kicks in, the stage often referred to as pre-diabetes. It is estimated that 7 million individuals in the UK have pre-diabetes and are at risk of developing type II diabetes. As blood glucose levels begin to rise, tissue damage ensues and so too does type II diabetes.

Type 1 Diabetes is an autoimmune condition where the immune system attacks the pancreas destroying cells where the insulin is made.

Three Ways The Keto Diets help to prevent Type II Diabetes

Sugar, not so sweet...

Type II Diabetes is linked to high blood sugar, therefore reducing your consumption of sugar in your diet is an ideal starting place for improving insulin resistance (pre-diabetes) and lowering blood glucose levels. The Keto diet promotes a low-carbohydrate, low-sugar diet, switching traditional cane sugar for alternatives such as Xylitol and Erythritol. These provide the same sweetness but only have a fraction of an impact on your blood sugar levels as regular sugar. You can read more on healthy sugar alternatives in this post.

Cutting the carbs

Although many of us know we should cut down on carbs few of us really know how damaging they are to our body. Carbohydrate-rich foods have an impact on our blood suagrs. Particularly when we have some degree of insulin resistance, meaning the cells of the body are less able to use glucose for fuel, rendering them more available to be stored as body fat, particularly inflammatory belly fat. Although wholemeal and grain-rich carbs are healthier than their “white bread” counterparts they are still high in sugar. Instead look for true low-carb alternatives, Keto bread rolls, low-carb pasta and cauliflower rice are just a few examples of some delicious healthy alternatives available. Our recipes page is loaded with easy to make low carb versions of your favourite dinners and desserts.

Intermittent Fasting

Intermittent fasting is a fantastic tool that we can use to improve insulin resistance and increase fat-burning. Intermittent fasting involves a period of not eating, followed by a specific window of eating. As insulin levels drop due to the lowering of blood sugar levels, your body begins to access stored fuel (fat) and burn this for energy. Timing and avoiding regular snacking, which spikes your insulin levels, increases effectiveness of intermittent fasting. This is a popular method to help prevent type II Diabetes and in some cases completely reverse the symptoms. In addition to improving insulin sensitivity it also helps lower blood pressure, improves weight loss and reduces inflammation.

These are three top reasons how a healthy Keto diet can help stop Diabetes but it also has many more benefits including reducing blood pressure, cholesterol, inflammation and promotes healthy weight loss. If you're curious about the healthy Keto lifestyle you can learn more through our Live, four-week online courses where you will be provided with a step-by-step approach to improving energy, sleep, weight status, gut health and reducing inflammation.

Please let us know if you found this helpful, share with anyone you think will benefit from it and reach out to us with any questions.

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