Ketosis and Optimal Blood Sugar Level: Why You Should Monitor It and How

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Find out why this is and how you can monitor it whilst on the ketogenic diet.

Monitoring your blood sugar levels is an important way to measure your success on the ketogenic diet.

Letting these levels increase too frequently means that you will be unable to experience the benefits of the keto diet and may struggle to lose weight. It is, therefore, important to understand how to monitor blood sugar and keep it at the optimal level for ketosis.

Read on to discover what ketosis is, the reasons why you should keep track of your blood sugar levels, and how you can most effectively do this.

What Are Optimal Blood Glucose Levels for Ketosis?

Optimal blood glucose levels are likely to vary from person to person. However, on average, the optimal fasting blood sugar level is between 70–90 mg/DL.

Anything lower than 70 mg/dL is classed as low blood sugar and may indicate hypoglycemia. This can cause you to feel lightheaded, nauseous, and confused. 

If this occurs, you should seek immediate medical attention, as hypoglycemia can lead to complications such as seizures and, eventually, death.

Those on the ketogenic diet should aim to keep their levels of blood glucose as stable as possible so that they can remain in ketosis.

Your blood glucose levels should, therefore, be measured periodically throughout the day to ensure that they remain at an optimal level. 

You can do this by conducting a finger-prick test or by using an electronic tool, such as a continuous glucose monitor (CGM).

For instance, you should check your blood glucose level first thing in the morning before breakfast, as you will not have consumed any food for 7–9 hours.

You should also monitor the level both immediately before and after eating so that you can ensure that it does not become too elevated for ketosis.

Another way of achieving optimal blood glucose levels for ketosis is to test at the same time each day. This will ensure that you get consistent results that will tell you if you are staying in ketosis from day to day.

What Is Ketosis?

Ketosis is a temporary metabolic state that the body enters when it begins burning stored fat rather than glucose, or blood sugar, as its main energy source.

Most people who lower their carbohydrate intake to less than 50 grams per day will enter ketosis within days. However, this can take over a week, depending on factors such as age, fitness levels, and whether you have a fast or slow metabolism.

For those consuming a regular balanced diet, the body typically breaks carbohydrates down into glucose to use as fuel. The unused glucose is then stored in the liver and released as and when it is needed for energy.

However, if you are on the keto diet, you will only be getting 5–10% of your daily calories from carbs. As your carb intake is so low, you will not have enough stored glucose for the body to use as energy.

Instead, the body begins to break down fat into ketones, a chemical produced by the liver that becomes the body and brain’s main energy source.

When in ketosis, your body will also produce ketones from the high levels of keto-friendly healthy fats that you are consuming, which make up approximately 70–80% of your total daily calories.

As blood glucose levels in your body decrease, your pancreas will detect this change and begin to secrete less insulin, which is the hormone responsible for blood sugar control within the body.

In response, your liver will begin to increase its ketone production so that there is enough energy available for your body and brain to continue functioning.

This means that when you are in ketosis, your blood ketone levels will be high. Therefore, if you have a large number of ketones in your blood, your blood glucose levels should be relatively low.

How to Measure Blood Sugar During Ketosis

Monitoring blood sugar effectively involves using a glucose meter. There are several types of glucose meters, from traditional finger-prick devices to the more advanced continuous glucose monitors (CGMs).

To discover what your blood sugar level is in real time, you could use a traditional finger-prick test. This involves using a sharp needle known as a lancet to draw blood from your finger before using a test strip and meter to take a reading.

Alternatively, you may choose to use a CGM, which allows you to monitor your glucose levels throughout the day.

This is typically a small device that can be worn on your body, which connects to a glucose monitoring or diabetes management app that notifies you when glucose levels change.

Readings can then be checked throughout the day, both before and after meals, to ensure that your normal and fasting blood sugar levels are optimal for ketosis. You will also be able to see your average blood sugar level for the day.

Monitoring Keto Blood Sugar Levels for Type 2 Diabetes

In addition to those looking to lose weight, people with type 2 diabetes can benefit from tracking their blood sugar levels.

Research has found that CGM is an empowering tool for patients with diabetes. CGM allows them to access data on their blood sugar levels effortlessly and take action to prevent hypo or hyperglycemia.

High blood sugar levels can be an indicator of insulin resistance, which occurs when cells within the liver, fat, and muscles develop an insulin sensitivity and respond poorly to its production.

Insulin is a key hormone in regulating blood sugar levels within the body, as it helps blood glucose to enter the cells for energy. It also signals when the liver should begin storing glucose for later use.

However, rather than being utilized by the cells, insulin resistance leaves high levels of glucose in the blood. This is a condition known as hyperglycemia, which can lead to the development of type 2 diabetes over time. 

There is an increasing prevalence of diabetes in the US, with an estimated 11.3% of the population having the disease and 38% having pre-diabetes.

Following the ketogenic diet lowers the risk of developing conditions such as diabetes, as it allows you to monitor when your blood glucose levels are rising. 

Keto also helps those with type 2 diabetes to manage the condition, as most keto-friendly foods also make the list of diabetes-safe foods.

This is because choosing low-carb options reduces blood sugar spikes that are harder to control due to insulin resistance.

FAQs

Conclusion

Whether you are trying to lose weight or manage type 2 diabetes, you should monitor your blood sugar levels to fully experience the benefits of the keto diet.

You can do this using a glucose meter and taking frequent readings throughout the day. This will indicate if you are in ketosis or if your sugar levels are too high.

To ensure that you are in optimal ketosis, tracking your blood sugar and ketone levels should go hand in hand. Your optimal blood sugar level for ketosis should, therefore, be 70–90 mg/dL, with a ketone level between 0.5–3mmol/L.