Keto vs Mediterranean: Which Diet is Best for Fighting Diabetes?

When it comes to low-carb diets for diabetes, there are two popular options: the keto diet and the Mediterranean diet. Both of these diets have been shown to be effective in terms of blood glucose control and weight loss.

However, there are some key differences between the two that you should be aware of before making a decision about which one is right for you. When considering steps to take for optimal diabetes management, it’s important to remember that not all low-carbohydrate diets are created equal—it’s about finding the right fit for you.

Let’s take a closer look at the keto and the Mediterranean diets and learn more about which one might be the best option for those with diabetes.

What is the Keto Diet?

The keto diet is a high-fat, low-carbohydrate diet that has been shown to be effective for weight loss and blood sugar control.

Following a keto diet limits your carbohydrate intake to less than 50 grams per day. 

This means you will need to eliminate all carbohydrates, including legumes, fruits, and whole grains, from your diet. While this may sound daunting, there are many delicious and satisfying keto-friendly foods that you can eat, including meats, fish, eggs, dairy products, nuts, and seeds.

One of the potential drawbacks of the keto diet is that it can lack some essential nutrients. This is because the elimination of whole grains, fruits, and legumes from your diet can make it difficult to get the recommended daily intake of vitamins and minerals. 

Nutritionists are also concerned about the lack of fiber in the keto diet, as fiber is essential for good gut health.

What is the Mediterranean Diet

The Mediterranean diet is based on the traditional dietary habits of people who live in countries around the Mediterranean Sea.

The Mediterranean diet emphasizes eating lots of vegetables, fruits, whole grains, beans, nuts, and seeds. Fish and seafood are consumed multiple times per week, while poultry and dairy products are consumed in moderation. Red meat is consumed only a few times per month. Olive oil is the primary source of fat in the Mediterranean diet. 

One of the benefits of the Mediterranean diet is that it is rich in nutrients. This is due to the fact that it includes plenty of fruits, vegetables, whole grains, and beans – all of which are excellent sources of vitamins, minerals, and fiber. The Mediterranean diet has also been shown to reduce inflammation and improve heart health. 

So Which Diet Should You Choose?

 Both the keto diet and Mediterranean diet have been shown to be effective for blood glucose control and weight loss. Yet there is still much debate about which one is the better option.

The answer may depend on your individual needs and preferences. For those struggling with diabetes, understanding the impacts of the keto diet and Mediterranean diet on blood sugar is crucial.

For example, one study found that the keto diet was more effective than the Mediterranean diet at reducing HbA1c levels (a measure of long-term blood sugar control). However, the keto diet was also associated with a greater risk of adverse effects, such as constipation, headaches, and bad breath.

Another study found that the Mediterranean diet improved insulin sensitivity more effectively than the keto diet.

If you have diabetes, it’s important to work with a registered dietitian or certified diabetes educator to help you create a meal plan that will work for you. They can also provide guidance on how to make sure you’re getting the nutrients you need while following your chosen diet.

Partner with Dr. Khan and Internal Healing and Wellness – The Woodlands Leading Functional Medicine Team

When it comes to managing diabetes, it’s essential to find a diet that works for you. The keto diet and Mediterranean diet are both effective for blood sugar control and weight loss, but they may not be the right fit for everyone.

If you have diabetes, the team at Internal Healing and Wellness can help you create a plan that will optimize your health and help you reach your goals. We offer comprehensive functional medicine care, including nutrition counseling, blood sugar management, and more. When you understand how your body works, you can make the changes needed to improve your health and well-being.

To learn more about our services or to schedule an appointment, contact us today.