Will Keto Lower Blood Sugar? A Practical Guide

Leave a Comment / Keto / By Jason

Keto meal: Sliced pork tenderloin, avocado, and cauliflower rice on a plate. Low carb diet for blood sugar control.

The ketogenic diet dramatically reduces carbohydrate intake, usually to around 20–50 grams per day. By lowering carbs, your body has far less glucose (sugar) to process. Instead, it shifts into burning fat for fuel, producing ketones. This shift often results in more stable blood sugar levels throughout the day, which can help reduce insulin spikes and crashes.

In my own life, I’ve noticed how cutting down carbs prevents that dreaded mid-afternoon slump. Before I got serious about my blood sugar, I used to load up on rice and beans (a staple here in the DR). While delicious and budget-friendly, I’d feel sleepy an hour later, and my blood sugar would stay high longer than it should. These days, I’ll still make rice and beans for my wife Sarah and the kids, but I’ll pile my plate with seasoned chicken, avocado, and some sautéed local vegetables. It’s not about deprivation—it’s about smarter swaps.

Keto not only reduces those rollercoaster highs and lows but also helps with cravings. When I first cut carbs, I noticed my constant desire for sweet snacks went down. Instead of craving cookies or sugary drinks, I’d find satisfaction in a handful of nuts or a slice of cheese. It felt liberating to be free from the cycle of sugar spikes and crashes.

Keto and Insulin Sensitivity: What the Research Says

Research consistently shows that low-carb and ketogenic diets improve insulin sensitivity. For many people with type 2 diabetes or insulin resistance, keto has even led to reducing or eliminating medication (with doctor supervision, of course). When carbs are minimized, the pancreas isn’t forced to pump out as much insulin, and blood sugar stays more manageable.

I’ve found that here in the Dominican Republic, where fresh produce is abundant, it’s easier to stick to keto meals than you might think. For instance, one of our favorite go-to dinners is grilled pork with a side of roasted auyama (a type of squash). It reminds me of Sarah’s auyama soup, which is naturally low-carb and perfect for those humid evenings when you want something comforting but not too heavy.

My late Grammie Shirley loved hearty soups too—her post-Thanksgiving turkey soup was legendary. While she made hers Midwest-style with noodles, I’ve adapted that inspiration into soups with cabbage or zucchini noodles. That way, I get the same cozy feeling but without the blood sugar spikes.

What stands out in the research is not just the short-term drop in glucose but the long-term benefits. Many studies report improved HbA1c levels (a measure of average blood sugar over several months) after consistent keto eating. For someone like me, who needs to keep blood sugar within healthy limits, that’s reassuring.

Everyday Challenges of Staying Keto for Blood Sugar

While keto has clear benefits, it’s not without challenges—especially when you’re managing it in a real-world kitchen. For one, living on a fixed budget means I can’t always afford specialty keto products. Almond flour, for example, isn’t available in our local markets. Instead, I’ll substitute with ground sunflower seeds or even just go without.

Electricity problems here also mean I rely heavily on my propane stove and crockpot. A simple crockpot meal like chicken thighs with garlic, onion, and peppers can simmer all day, using minimal energy and producing a filling keto-friendly dinner. It’s a lifesaver when ministry responsibilities keep me out of the kitchen.

And then, there’s family balance. My wife and kids aren’t huge fans of seafood, even though it’s fresh and plentiful here. So when I buy local fish for myself (which helps my blood sugar tremendously), I’ll cook them chicken or pork alongside it. Mealtime becomes a mix-and-match affair, but it works.

Another challenge is the social side of eating. At church gatherings or community events, rice and pasta often take center stage. Instead of drawing attention to myself, I’ll simply take a small portion of rice, fill up on meat and vegetables, and keep my blood sugar steady. It’s not about strict rules—it’s about realistic balance.

Substitutions That Make Keto Practical

One of the biggest misconceptions is that keto requires exotic or expensive ingredients. But really, it’s about focusing on whole, unprocessed foods and making simple substitutions.

Here are some swaps I use regularly:

• Cauliflower rice instead of white rice. Though cauliflower isn’t always available here, when I can’t find it, I bulk up on cabbage or peppers instead.
• Eggplant lasagna instead of pasta. Imperfect local eggplants are cheap, and once layered with tomato sauce and cheese, no one cares if they look a little banged up.
• Chicharrón (pork rinds) for crunch. These are readily available here and work great as a breadcrumb substitute.
• Local avocados instead of bread or tortillas. They’re huge, buttery, and make the perfect base for eggs or even tuna salad.
• Zucchini noodles instead of spaghetti. Spiralizing zucchini is quick, and it absorbs sauce beautifully.

My kids sometimes get involved in helping with these swaps. They love spiralizing zucchini and layering eggplant slices for lasagna. Cooking becomes a family event, and it’s easier to stick to keto when everyone has a hand in making the meal.

These substitutions not only help me keep my blood sugar steady, they also stretch our budget and take advantage of what’s seasonally available here in the DR. Plus, they’re adaptable for when ministry guests come over—whether they’re keto or not, no one ever leaves the table hungry.

Will Keto Work for Everyone?

Keto isn’t a one-size-fits-all answer. While it often lowers blood sugar and can even reverse type 2 diabetes in some cases, it’s not always sustainable for everyone long-term. Some people miss their carbs too much, others find it hard in social situations, and still others may have medical conditions that make very low-carb eating risky.

Personally, I’ve found keto to be one of the most effective tools for managing my diabetes without feeling constantly deprived. But I’ve also learned flexibility. If Sarah makes her famous squash soup and serves it with a little bread for the kids, I’ll skip the bread but still enjoy the soup. If I’m at a church gathering where rice and beans are the main dish, I’ll just take a smaller scoop and load up on meat and veggies.

There are also times when I need to adjust for practicality. For example, on days when electricity cuts out and it’s too hot to cook much, I’ll throw together a quick salad of tuna, avocado, and cucumber. It’s not fancy, but it keeps my blood sugar steady and saves us from sweating over a hot stove.

The most important part is consistency. Whether keto works for you depends on whether you can sustain it long enough to see the benefits. It’s not about chasing a perfect diet but about building habits that support stable blood sugar in real life.

Conclusion: So, Will Keto Lower Blood Sugar?

Yes—keto will likely lower your blood sugar, especially if you stick with it consistently. But just as important, it helps stabilize those highs and lows that leave you drained. It’s not about perfection, but about making smart, sustainable choices that fit your life.

For me, living in the Dominican Republic with propane stoves, imperfect produce, and a family to cook for, keto isn’t always easy—but it’s always worth it for the health benefits. If you’re considering keto for blood sugar control, start simple, focus on whole foods, and give yourself grace to adapt along the way.

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