Keto Diet and Insulin Resistance (Is It The Best Diet?)

keto diet and insulin resistance what
are some of the basics that you need to understand to cut through the hype and
make healthy choices? Coming right up so keto is incredibly popular right now
and the reason is that it reverses insulin resistance and so many people
are insulin resistance that’s why it’s popular that’s why it works so let’s
look at those in a little bit more depth so that we can understand a lot more
about the big picture so it’s all about blood sugar to start with so the brain
needs blood sugar absolutely whether you’re in ketosis or eat high carb your
brain needs blood sugar but if you’re in ketosis you taught your brain to also
burn ketones so you’re not as dependent on carbohydrates the volume of
carbohydrates but it still needs to be maintained within a certain range so
that range is about 80 to 120 and if you eat whole Foods primarily low carb the
way our ancestors did for tens of thousands of years your blood sugar is
gonna stay right in that narrow range of about 80 to 120 today for example I had
my coffee with some butter and a little coconut cream then a few hours later I
had a big omelet and there was a lot of stuff in that omelet I put some bacon I
put lots of cheese I put avocado put some vegetables and spinach so it was
probably 12 to 1,500 calories but even if after eating all of that I checked my
blood sugar and he was a hundred and twelve thirty minutes later so you can
eat the right kinds of food and still maintain your blood sugar and that’s
what the keto diet does when we eat high carb however then it is more like this
blue line here that the carbohydrates will drive up the blood sugar and when
the blood sugar is a lot higher than 120 it’s an emergency so the body releases
a ton of insulin to help that sugar out of the bloodstream and into the cell and
we’re going to look at that in more detail and if everything is working in
the early stages of this your body can still bring it down to a normal level it
still keeps it within here the redline illustrates what happens a lot after a
while when your blood sugar gets more and more dysregulated by different
factors such as stress and malnutrition and carbs now you can have high blood
sugar and low blood sugar called hypoglycemia alternating so you can have
insulin resistance and hypoglycemia at the same time and then once you just
totally wear out that machinery then you have diabetes which means you’re
starting off high it rises and it tries to come down but it never gets down to
where it needs to be so that’s different scenarios so let’s look at what’s
happening in a little bit more more detail so here’s the the red tube here
that’s the blood stream and it has glucose because this the food you eat
results in blood sugar eventually the way that’s absorbed into the blood
stream is in the form of glucose and that’s the only form that circulates in
in the bloodstream and in order for the glucose to get into the cell these blood
vessels they become capillaries and they come really really close to the cell so
that with some help that sugar can get into the cell and the cell has insulin
receptors those are the little blue why’s here and the red triangle that’s
insulin and they don’t look like this that’s just an illustration and when
that red insulin fits into the receptor now that receptor changes the
configuration it’s like a key in a lock that opens up a door and now the glucose
can get through and that’s the ultimate goal so in a healthy person that can
maintain blood sugar doesn’t have the spikes of blood sugar
or insulin there’s going to be a balance between blood glucose and insulin and
insulin receptors the body is going to decide it’s going to adapt over time and
create just the right amount of all of those but when we start eating a lot of
carbohydrates when we start creating high blood sugar especially on a regular
basis now we change the equation we change the components and there is a lot
more blood sugar around so the body has to make a whole lot more insulin and
that’s the pancreas that makes that insulin so over time that that pancreas
can get exhausted it gets overworked what also happens now though is the cell
the purpose of the glucose is that the cell has certain metabolic needs and
when those needs are met the cell doesn’t need anymore glucose but the
glucose keeps coming so the cell says hey hey hey back off wait up a little
bit enough is enough and when it still keeps getting more and more glucose it
says well now I’m going to start getting rid of some of these receptors I’m going
to down regulate the receptors because this is just getting out of hand I don’t
need that much glucose and since the receptors are what’s bringing it in I’m
just going to reduce the number I’m gonna down regulate and now we have
insulin resistance so think about it this way yeah just like a metaphor if
you’re living in a cabin in the wilderness and the only source of fresh
water is rainwater and you’re collecting it in buckets so you have 50 buckets and
you go around you put the buckets out and wait for the rain and then the rain
comes and you get an inch in every bucket and you collect it all and you
have enough for a couple of weeks until the next rain now imagine that it rained
all the time it was just pouring down and it almost
never let up then after a few months or a few years would you still put out 50
buckets of course not you would have learned that it’s enough to put out two
or three buckets because they’re gonna fill up anyway and before you can use
one there’s going to be another one so you’re not going to put out the buckets
that’s what the body is doing it’s not going to keep all the receptors because
there’s an overflow there’s an abundance but here’s the problem the blood sugar
is still high the cell doesn’t want it but the blood sugar is still high and it
has to get out of the bloodstream because it’s creating problem it’s
creating every problem that you ever heard of in diabetes is from that high
blood sugar and the inflammation associated with insulin so the body
keeps trying to make more insulin but the problems compounded by high
sugar and fewer receptors and now we’re really really pushing that pancreas to
work work work and eventually it gets exhausted and when it can’t keep up then
we have diabetes so let’s look at this just one one other version of this so we
eat the carbs it results in high blood glucose because of the high blood
glucose it results in high insulin for a while the high insulin can bring the
blood sugar back down to normal and it looks like we’re doing fine and we could
probably keep this up for years maybe even decades this is why this didn’t
used to happen until we got into our 50s and 60s now that we are abusing our
bodies more than ever it starts coming down in age to 30 and 20 and even teens
and what we want to understand is it’s all about blood sugar and insulin and
carbs result in high blood sugar they have a very strong insulin response and
this holds true for all starchy carbs it is not true
for non starchy vegetables so when people say oh you can’t eat any carbs on
keto that’s incorrect you can eat non starchy vegetables leafy greens green
beans there’s lots and lots of things you can eat plenty of to get you lots
and lots of different nutrition that doesn’t trigger insulin protein has a
mild to moderate insulin response and fat has a negligible insulin response so
that’s the whole idea about this and non starchy vegetables also have a
negligible insulin response so I’m I’ll make another video to talk
more about what types of foods to eat like the the food pyramid for keto but
for here we’re just going to leave it at that so the body can keep up oftentimes
for a long long time but eventually when we push the system too far for too long
and we wear out that pancreas now we have the high carb and we get the high
blood glucose but now the high insulin is insufficient and the pancreas can’t
make anymore it’s it’s reached its peak and it’s starting to decline because
it’s worn out so we still have the high blood glucose and now they tell us in
the diabetes management to eat moderate carbs but it’s not enough because we
destroyed the machinery so moderate carbs is not going to fix this you want
to think of this whole system as your carbohydrate tolerance machinery okay
it’s like a machine it processes carbs as they come in it takes care of them
but if you break the Machine then you can’t just cut back to half okay you
have to do something more drastic you have to cut way way way way back to to
allow the body to to recover for that pancreas to back up so much on the carbs
that the pancreas has a chance to get to keep keep up to catch up
and to cut way way back so that the cells actually become a little bit
hungry for that blood sugar because then they’re gonna start to increase those
insulin receptors again they’re going to up regulate those insulin receptors so
that’s a key to understand in the body that you can change some things rather
quickly by changing lifestyle but some other things you have to be patient
because your body needs time to heal someone said you you can never step in
the same river twice because the water is always changing well it’s the same in
the body your body is not the same that it was last year ninety percent of the
cells have changed so if you give the body a year and it allow it to make some
new cells then the new cells will have a chance to upregulate you have a chance
to heal the machinery so most people start kedo because they want to lose
weight and great whatever it takes but it’s not about the weight it’s about the
insulin resistance because insulin resistance is responsible for 95% of all
degenerative disease or if not fully responsible at least associated with 95%
of all degenerative disease so what that means is once you do the keto and
reverse insulin resistance you are getting healthier and that’s the whole
goal and when you get healthier the weight will come off as a result it’s
not about the weight it’s about health and insulin resistance is the greatest
threat to health that we know of now when people talk about a balanced diet
what does that mean okay for some people that the recommendations today is to eat
60 percent of carbs from carbohydrate that’s about 300 grams a day for a small
person and 400 grams a day for a large person like myself and for some people
then they say Oh eat a balanced diet they probably mean maybe cutting that my
half I don’t know what they mean but seen some examples like that but 150 or
200 grams is still way high and if you want to reverse this if you
want to fix if you want to have a chance of healing your broken machine then you
can’t keep high or moderate you have to go low or even very very low so a
healthy person without insulin resistance can probably lead a healthy
life somewhere around 70 grams of carbs but that’s still not going to cut it for
someone who has broken their machine they might need to get down to 40 or 30
or 20 and no two people are the same so it’s not like a set rule it’s a
principle the keto diet is not a diet it’s a principle of how to reduce the
carbohydrates enough to reverse the damage to this machinery and it doesn’t
mean that you eat all fat it means you start off with vegetables you eat
moderate protein and then you fill up with quality fats just enough to feel
full so again I’ll do a different video on the keto food pyramid so we can
clarify some of those things so I want you to dive in a little bit more in
detail because there’s so much confusion and I hope this has been helpful in
understanding some of the basic mechanisms of physiology and some of the
dynamics that that influence all of that so please share this video make your
comments I’ll answer questions and make videos if you have more interests and as
always thanks for watching


  1. Learn more about the Ketogenic Diet and keto recipes

  2. Great breakdown. Clear and concise.

  3. I really like how you have broke this down and explained this. Thank you!

  4. I like your informative videos. I have been on Keto for 5 months and also do intermittent fasting. My ketones stay at about 1.3, but fasting glucose is in the 90’s and this is after an 18 hour fast. This is the same as it was before I went Keto. How can I lower it and should I be concerned?

  5. I want to study nutrition online ,please
    Where can I find this ?

  6. Excellent explanation thanks 🙏

  7. Hello Dr. Ekberg. I’ve been doing healthy keto for 6 months. I did it to heal my hormonal issues and get my period back. I had amenorrhea for 2,5 years. I got my period back on the first month I started keto. Had it for 3 months in a raw and then stopped getting it again. Any ideas on what can I do? I eat enough of healthy fats and calories in total, I do a lot of vegetables and intermittent fasting. Plus I take omega 3, and nutritional yeast as well as magnesium potassium / supplements! I tried asking Dr. Berg this question but never got any feedback. So I really hope that you can help!

  8. Thank you for this wonderful explaination on Keto diet and Insulin resistance, you just got a new subscriber, I consider this a gift for my Valentine's Day birthday, thanks again Dr. Ekberg!

  9. Great video Dr, very informative

  10. an you make a video on how to lower morning fasting glucose ..I do keto but only for a few months do I have to gibve the body time? My reading range from 90's to a little over a hundred..

  11. Good presentation easy to understand.. But tell if body cell not want extra sugar and expell in urine and its not disease then y weakness occur and weight loss in a person with sugar in urine as he is loosing what ever eat.

  12. Increased fat in body lead to insuline resistance and you are asking to take more fat 😀….Are you challenging current medical world by explaining how good is fat to your body after being diagnosed with type2 diabetes ..??

  13. Thank you so much for your explanation about this matter. Now, I fully understand what’s going on with my body. God bless you!

  14. One of the best explanations of Keto and IR. Thank You Dr.

  15. Many studies coming out are revealing that inflammation from sugars are the real culprit to most diseases.not fat.

  16. How much butter and what kind of butter in your coffee thank you

  17. Thanks
    Please Can u give me advice
    Can I take metophormin when I'm in ketoginic as I'm type 2 diabetes and any carb raise my blood suger?

  18. Very logical presentation, thank you. Do you think one aspect of our diet that is not spoken about is the amount of food we, especially in the U.S., eat? I have read about early attempts to cure diabetes and discovered Dr. Walter Kempner of Duke University. His work began around 1939. He created the rice diet and basically reversed diabetes in his patients. They were fed only rice and sugar, but very restricted calories. His work was way ahead of his time.

  19. Thanks Dr for clear explanation

  20. please talk about bone broth, broth fasts? etc, ty

  21. Very nicely expained the process of digestion and how body reacts after eating really nice GOD BLESS YOU

  22. The reason I love you and your videos is because you have the heart of a teacher. The reason I value and follow your advice is because you look so fit and healthy that you must be doing something right.

  23. I am diabetic and have been keto for 15 years and all my diabetic symptoms went away but as soon as I eat any kind off carbs they come back I have not had any reverse off insulin resistance.

  24. It is way oversimplified , insulin resistance is not about the pancreas getting tired. It is be a use the cells don’t respond to insulin and too much fat in the cell is the cause of it. Diabetes comes crom eating too much calories from high fat and sugar , sugar alone doesn’t explains diabetes. There is countries like Vietnam where people eat mostly carb at every meal but little fat and diabetes is almost non existent there . So it doesn’t fit to this oversimplified explanation

  25. 1 ❤ wine 😁

  26. The water bucket metaphor really made sense to me. The way he explained the receptors "down regulate" themselves. Makes perfect sense.

  27. Thank you so much . I am on keto for about 2 months but my bloodsuger is steal high ts nearly 148 . so whats your advice please and thank you again

  28. if fatty food does not have impact to insulin, so if we eat excess fat calories, do we gain weight ?

  29. Explained very well, thank you!

  30. What do you think about normal glucose test and high blood sugar on the same test?

  31. Thanks help me

  32. If you have good blood sugar ,can you still have high insulin ?

  33. "heal the machine" thank you, best information I've heard. I have been educated today!

  34. Thank you so much, Dr. Ekberg! Your presentation was very helpful in clarifying glucose intolerance! 😀

  35. It still worries me that fat/cream clog the receptors. Example, I love coconut oil, but jeez, it is liquid fat hey… is it really fine ? 🤔

  36. 👍

  37. Thx doc for all you do. Keto has completely ride my joints of arthritis!

  38. Doc, does fat enter the cell the same way? Does fat need insulin to enter the cell?

  39. ❤️🙏❤️

  40. How does this guy only have 28000 subscribers? He should have 280000!

  41. What is the food pyramid

  42. I'm a hypothyroid patient n still on 50mcg thyroxine . . Is it ok for me to follow Keto diet? Pls help

  43. thank you Dr E…you make me want to learn more and more about becoming healthier..

  44. Thank you so much alone a lot of information 😊

  45. Thank you Dr. Sten,
    I like how you have explained sugar resistance. Please add more videos. I have just subscribed to your channel.

  46. Glad I found you. Thank you for sharing your knowledge.

  47. I was totally confused by each other videos I picked in YouTube about this subject the last ten months until I stumbled in here.

    I got it now. Thanks for the good work.

  48. Dear Sten, I must be misread information in Robert Lustig video on subject that got me confused about insulin resistance .. due to worn out pancreas is incorrect. Could you help to make my understanding complete? Sorry that I didn’t catch which specific video was it.

  49. Doc my Ketones level ois at 2 and my doctor says it dangerous. What's you take on this? I'm on keto diet right now. Thanks

  50. Excellent presentation

  51. I'm able to keep mine between 100 and 120 on keto. I am guessing I'd have to go to fasting to get in the double digits. I find keto easy but fasting difficult.

  52. Is it possible to reverse my diabetes?

  53. DOCTOR , My wife is diabete. I AM NOT A DIABETES still i am fasting every week from afternoon of saturday(no breakfast only a small lunch with veg and yogurt ) and upto night of sunday. only water and lime juice are the liquids twice on saturday and thrice on sunday & one spoon of castor oil in the early morning of monday and the same will clear all the impurities & wastes in the stomach and intestine. I feel very cool and fine from monday to saturday with out break fast. No breakfast for all seven days of the week. No ailment except very rare occasional headaches. I hope i am doing correct thing for healthy living. i hope you may suggest these to your patients whether they r dabetes or not. I am from india. I am used to this (since in our culture fasting plays important role) along with a spoon of castor oil.

  54. Doctor, my wifeis a diabetes and hypothyroid patient. My wife diets : two eggs/one raw tomato/one guaua/one raw bell pepper/ 3 cups of leaf cooked vegetables/ 4-7 pieces of ghee fried paneers/ 3 cups of cooked okra or other over ground grown vegetable (no vegetables like onion, carrot, beetroot etc/ 2 cups watermelons/ one cup of different kind of spinachs (one kind each day). No high rich cabs like rice, wheat,millets etc. No cauliflower, broccoli(our doctor advised not to take cauli and broccoli because og hypothyrodism of my wife.) . All the foods are mixed with home grounded flax seed & seasome seed mixture. Thank you very much for the idea to keep this flax seed mixture in freezer. Kindly Advise us about the diet about pro and cons wrt Insulin resistance.

  55. Really clearly explained. Thank you.

  56. good information

  57. Great video, well explained.

  58. I’m going to make me in omelette! I just got hungry 😋

  59. Dr Ekberg . Very clearly explained to layman as well as the professional. Refreshing and educational.

  60. I’ve been on the keto diet for 2 months now and i just tested my FASTED insulin and it’s 1.89 is that okay? Or too low ?! Please help. My fasting blood sugar is 72

  61. I've been watching Dr Eric Berg video's for over a year and just discovered you recently. And I love Dr Berg but I have to admit that Dr sten makes it easier to understand. Even though I've been curious about keto for a year I just started keto 2 weeks ago and love the results I'm getting.❤

  62. Great explanation. Thank you!!

  63. DOCTOR , My wife is diabete. I AM NOT A DIABETES still i am fasting every week from afternoon of saturday(no breakfast only a small lunch with veg and yogurt ) and upto night of sunday. only water and lime juice are the liquids twice on saturday and thrice on sunday & one spoon of castor oil in the early morning of monday and the same will clear all the impurities & wastes in the stomach and intestine. I feel very cool and fine from monday to saturday with out break fast. No breakfast for all seven days of the week. No ailment except very rare occasional headaches. I hope i am doing correct thing for healthy living. i hope you may suggest these to your patients whether they r dabetes or not. I am from india. I am used to this (since in our culture fasting plays important role) along with a spoon of castor oil.

  64. This sounds good to me. I have a burning question. How is it possible that people reverse diabetes using high carb low fat? I'm confused.

  65. Can be use keto diet follow in liversyrosis person?

  66. Thank you sir!

  67. Keto diet would make you have an irregular vowel movement? Cause since i started keto i don't poop everyday?

  68. your omelette description made me want to make one already. haha. clear awesome info as usual tfs

  69. Exactly the video I was looking for to explain my condition (insuline résistant)

  70. Hi Dr
    I am pre Diabetic, my HA1C was 6.3 , fasting test was 124 and my weight was 88kg/ 194 pounds, I have followed keto diet since 3 months till now,
    I have lost 22 kg/ 48 pounds , at present my fasting test around 82 – 90 every day and my ha1c test is 4.8.
    The questions are::
    1- Am still pre diabetic or not?
    2- Do I still have insulin resistance?
    3- what tests do I have to make to make sure that I have reversed insulin resistance and pre diabetic.
    Thanks a lot.

  71. Is oatmeal allowed in the keto diet?

  72. you can also not do this and only eat 100% fruit to rid the body of fats and reverse insulin resistance that way…since the sugar in a real, whole fruit, has no need for insulin to get into a cell…it doesn't raise insulin levels

  73. Damned, but ok i will do the Keto now for a year, and then hopefully be fine for my last coming decades.

  74. Thank you for your illustrations as it helps make your message VERY clear 👍

  75. well explained, dr. thank you so much. my mom diabete over 5 years and now she has to use insulin, she's very sad about it.

  76. Além de aprender sobre saúde aprendo inglês com pronúncia agradável.

  77. Please help…I eat Keto style and I eat until I’m full but few hours later I get hungry. Can I be insulin resistant? How can I burn my body fat instead of eating more fat? Thank you so much for all the information you share

  78. Probably the best explanation of insulin resistance I've ever seen. Thanks Dr Sten

  79. I am a dermatologist, watched many videos on autophagy, fasting and keto diets, you appear to be the most scientific, rational, analytical and probably not influenced by any powerfull loby. Now I watch all your videos. I have some questions: I could lose a lot of fat, and feeling very healthy physically and mentally, as I am Indian our main food was rice, can I add half cup of brown rice in lunch and dinner? Will this disturb my keto diets plan? Will it disturb the fat burning machine? Can I eat one portion of sweet fruits ? Will this cause a big problem?

  80. I like the way you explain things. Thku

  81. I hear lactose is very bad for the body. What do you say? Because there's a lot of cheese in this diet. Thku😄

  82. I'm overweight and havr slow metabolism, is all this fat good for me? Pls advice. Thku. Love your videos❤💋

  83. how does age effect this can a person in there 70s do this without oter problems????

  84. Thanks for being an awesome teacher-I am getting my type 2 reversed.

  85. i do under 10g of carbs,,

  86. Nice explanation of how to resolve Insulin resistance.

  87. Excellent video as ever. I've lost 22lbs in the last 60 days. However, my blood glucose remains constantly between 140 – 180 without insulin. So I appreciated your comment about this all taking time. I'd hoped for quicker drop in numbers. Anyway, appreciate your clarity. Greetings from UK!

  88. Really like this explanation of insulin resistance.

  89. Thank you so informative ❤️

  90. My fasting insulin is 4 uu/ml, is it LADA???? what insulin level comes in LADA type diabetes, both fasting and pp????? Please answer doc…

  91. Thanks Doc. I'm always researching keto and looking for ways to fine tune it. I just have to figure out how to gain muscle on keto without creating too many insulin spikes. If anyone has any good idea, I'm all ears.
    My going keto was not for weight loss, but for inflammation, and it's worked great for that, but I lost 40 lbs (194-155 or less some days @5'9")
    I like bodybuilding, and while I'm somewhat muscular without a shirt, I look like a bone rack with a shirt on, lol.
    I need to GAIN some muscle, but how without creating insulin spikes?

  92. I have insulin resistance and thus very low blood sugar. How do I move to a keto diet when a low blood sugar is causing weakness and fainting (i. e. i need to boost blood sugar every half hour )

  93. How long does it take to reverse Insulin resistance? What you have see in your practice.

  94. I wish I would’ve found your videos sooner. Mom died from complications of diabetes. I didn’t understand the imbalance. Your videos help me I hope to use the knowledge to help myself and others

  95. Great vids, I've cut out soda's, sweets, added sugars. I've lost 40lbs over the last few months. I have type 2 diabetes but i haven't took any metformin in the last 5 days and glucose number have stayed below 115 as low as 89. I feel great!

  96. 10 weeks ago I was diagnosed as pre diabetic.
    I immediately started a Keto diet. My weight was 129 lbs. and 5'4". Now my weight is 116. It was never my intention to loose weight. My husband, relatives and friends insist I stop this diet but I want to keep it as my new life style. How can I follow a Keto diet without loosing weight?
    My husbsnd

  97. Thanks for the video continue doctor

  98. I am on a low carb diet, but I'm a kidney transplant recipient and the medicines that I am on, which 2 pills are steroids which drives my sugar high, so what should I do to get my sugar down? 😵❤✝🇺🇸

  99. I have been starch based after a stroke for two years. Have been reducing all those starchy carbs and adding back meat and fat. Also some intermittent fasting. I am mostly now in the range of 90 to 123. Except today I had really no starchy carbs with a morning of fasting. I had a good salad for lunch this time with no starches. Bleu cheese dressing with chick pea spread etc… no Ezekiel bread. By dinner my blood glucose was 64. Ate some bean chili and salad and up to 124 in an hour. 64 seems pretty low. Half an hour later it was 113, another half hour back to 123… crazy! What's going on?

  100. I came across a Youtube video on Insulin Resistance & Diabetes quite accidentally. It fascinated me & over the next several months I set myself on a quest to learn as much as I could on the subject & also on IF & Keto. I have devoured some great videos & learnt so much from some great exponents. But I could never clearly understand how IR & some other things really occured.
    Then I came across you. Your explanations are so clear, simple & easy to understand & for the first time, I began to understand things I had grappled with. It was like switching on a light! The darkness & even the shadows were swept away! From then on I have been following your videos closely. Thank you Dr Ekberg. I am very grateful for the trouble you take to educate us.

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