If you’ve recently embarked on the ketogenic diet, you may have noticed some unusual changes in your energy levels. One of these could be experiencing episodes of low blood sugar (hypoglycemia). This can feel intimidating, but understanding what’s happening in your body and how to handle it can help you stay on track and maintain your health. This guide will explain why low blood sugar happens on keto, how to recognize it, and what you can do to effectively manage and prevent it.
Understanding Low Blood Sugar on Keto
The ketogenic diet is all about drastically reducing your carb intake and focusing on healthy fats as your main source of energy. When you cut carbs, your body goes through a transitional phase where it shifts from using glucose (sugar) for fuel to using fat. This transition can sometimes lead to episodes of low blood sugar as your body gets used to its new fuel source.
On a typical diet, your body converts carbohydrates into glucose, which is the most readily available source of energy. On keto, you’re training your body to rely more on ketones, which are derived from fat, rather than sugar. During this adjustment period, you may feel tired, shaky, or lightheaded, especially if your blood sugar drops.
This process can be especially noticeable during the first week or two of the diet, when your body is undergoing something called the “keto flu.” During this time, you may experience symptoms like headaches, fatigue, brain fog, and low blood sugar. Let’s dive into what you can do to manage this more comfortably.
Signs and Symptoms of Low Blood Sugar
It’s important to recognize the signs of low blood sugar so that you can act quickly. Common symptoms include:
- Shakiness or trembling
- Sweating
- Dizziness or feeling faint
- Rapid heartbeat
- Confusion or difficulty concentrating
- Irritability
- Hunger pangs
If you experience these symptoms, you need to take steps to raise your blood sugar levels to prevent them from worsening.
What to Do If You Have Low Blood Sugar on Keto
When you experience low blood sugar on keto, it’s critical to address it right away. Here are some strategies that can help you boost your blood sugar levels without sabotaging your progress on the ketogenic diet:
1. Reach for Fast-Acting Carbs
While you might be hesitant to consume carbs while on keto, in situations where your blood sugar is low, it may be necessary to take in a small number of carbs to stabilize yourself. In cases like this, reach for a quick source of carbohydrates such as:
- Glucose Tablets: These are easy to carry with you and act quickly. Consider ReliOn Glucose Tablets available on Amazon. They come in convenient packs and have been highly rated for their effectiveness.
- Berries: If you’re at home, a small handful of raspberries or strawberries can be enough to provide a gentle boost without kicking you out of ketosis. Stick to about 5-10 berries for an effective but controlled response.
- Honey Sticks: These are small, portable, and can give you a fast glucose boost. Stakich Raw Honey Sticks, highly rated on Amazon, are convenient to keep in your bag for emergencies.
2. Pair Carbs with Fat
If you need to consume a quick carb, pairing it with a fat source will help stabilize your blood sugar for longer. For example, if you have a spoonful of honey, follow it with a fat source like a spoonful of almond butter.
- Justin’s Classic Almond Butter Packets: These are a great option to keep with you. They’re portable, low in carbs, and available on Amazon. Almond butter adds some healthy fats to help smooth out your glucose response.
3. Stay Hydrated
Dehydration can worsen the effects of low blood sugar, so it’s important to stay hydrated. Make sure you’re drinking plenty of water and adding electrolytes to your routine. When you’re on keto, your body tends to release a lot of water, especially during the initial phase, which can leave you feeling dizzy or fatigued.
- Ultima Replenisher Electrolyte Powder: Available on Amazon, this powder is keto-friendly and helps replenish the electrolytes your body needs without added sugar.
Preventing Low Blood Sugar on Keto
While treating low blood sugar is essential, the goal is to prevent it from happening in the first place. Here are some strategies to help you stay balanced and avoid these dips.
1. Eat Consistent Meals
Make sure you’re eating consistent meals throughout the day. Skipping meals can make your blood sugar drop, especially in the beginning when your body is not fully keto-adapted. Focus on eating well-balanced meals that contain healthy fats, moderate protein, and very low carbs. For instance:
- Breakfast: A couple of eggs cooked in grass-fed butter with avocado on the side.
- Lunch: A salad with mixed greens, olive oil, nuts, and grilled chicken.
- Dinner: Salmon cooked in olive oil with steamed broccoli.
2. Prioritize Healthy Fats
Healthy fats are the cornerstone of the keto diet and help to keep your blood sugar stable by providing sustained energy. Make sure you’re including sources like:
- MCT Oil: Medium-chain triglycerides (MCTs) are easily converted into ketones and can give you an energy boost without impacting your blood sugar. Nature’s Way Organic MCT Oil is a highly-rated choice that can be purchased on Amazon.
- Avocados and Olive Oil: Avocados are full of monounsaturated fats and fiber, which help maintain blood sugar stability. Olive oil is another good source to drizzle over your meals.
3. Monitor Your Electrolytes
Low electrolytes can make the symptoms of hypoglycemia feel worse. Sodium, potassium, and magnesium are the most important electrolytes to keep in balance while on keto. You might consider using an electrolyte supplement to keep your levels in check.
- Nuun Sport Electrolyte Tablets: These come in different flavors and dissolve easily in water. They’re available on Amazon and are well-liked by the keto community.
4. Avoid Over-Exercising
Exercise is great for your health, but intense workouts can drop your blood sugar unexpectedly, especially when you’re still adjusting to keto. If you’re going to exercise, opt for moderate activities like walking, yoga, or swimming until your body has fully transitioned into ketosis. High-intensity interval training (HIIT) or prolonged cardio may exacerbate low blood sugar issues during the early stages of keto.
5. Snack Smartly
Keeping some keto-friendly snacks on hand can prevent your blood sugar from dipping too low between meals. Some great options include:
- Keto Bars: Perfect Keto Bars are low in carbs and provide a good amount of fat. These are available on Amazon, and they come in multiple flavors like chocolate chip cookie dough.
- Cheese and Nuts: Cheese (like Babybel) and a handful of macadamia nuts can make a quick and effective snack that balances protein, fat, and a bit of carbs.
Products to Have on Hand
Having a few specific products in your pantry or travel bag can make managing your keto journey easier, especially when dealing with low blood sugar. Here are some essentials to consider:
- Glucose Tablets: As mentioned earlier, these are very useful for emergencies.
- Electrolyte Powder: Ultima Replenisher or LMNT Electrolyte Drink Mix are great options that you can find on Amazon.
- Fat Bomb Snacks: FBOMB Nut Butter Packets are a handy snack that helps increase your fat intake while stabilizing your energy.
- Keto-Friendly Sweeteners: If you crave something sweet, using keto-friendly options like Lakanto Monk Fruit Sweetener can keep you from reaching for something high in sugar.
When to Seek Medical Help
If you continue to experience frequent low blood sugar episodes, even after adjusting your diet and taking preventative steps, it’s essential to consult with a healthcare provider. Low blood sugar can be dangerous if left unmanaged, and you may need guidance on how to tweak your keto approach to better suit your individual health needs. You might need to increase your carbohydrate intake slightly or explore other dietary options that allow you to balance fat burning with blood sugar control.
Final Thoughts
Low blood sugar on keto is common, especially when you’re just starting. The key is to prepare yourself with the right information and tools to manage it effectively. By keeping keto-friendly snacks, healthy fats, and the right products on hand, you can keep your blood sugar levels stable and ensure a smoother transition into ketosis.
Remember, everyone’s body responds differently, and the keto diet is a significant change. Take things slowly, listen to your body, and adjust your plan as needed. With these steps, you can stay on top of your health and continue to reap the benefits of keto without the worry of frequent low blood sugar dips.