Words on Wellness

Guest column
Kelsey Salow
Human Sciences Specialist ISU Extension & Outreach

Virtual Fitness Resources

   Aim for 30 minutes of physical activity a day. A wealth of resources to get you moving is just a click away!

   ISU Extension’s Spend Smart. Eat Smart. Website, spendsmart.extension.iastate.edu/, includes nine videos such as chair workouts, low impact cardio, cardio intervals, and more. They are safe, free, and easy to follow for all ages and physical activity levels.

What is the Keto Diet?

   The Keto (Ketogenic) diet promotes weight loss by causing ketosis. Ketosis is when the body breaks down fat for energy. This happens every day, depending on what and how often we eat, but the keto diet increases ketosis frequency, which can lead to weight loss.

   The keto diet is high in fat, moderate in protein, and low in carbohydrates. Carbohydrates are restricted to 50 grams or less per day. For reference, a large apple has 25 grams, half a cup of beans is 22 grams, and 1 cup of pasta is 45 grams. Those on a keto diet are restricting grains, fruits, vegetables, milk, and yogurt.

What’s the problem?

    First, the body needs carbohydrates for energy. Second, restricting carbohydrate intake to 50 grams or less can reduce the amounts of vitamins, minerals, and fiber from plant foods (i.e., fruits, vegetables, whole grains). It is not for people with issues with their pancreas, kidneys, liver, or thyroid.

Is it safe for someone with diabetes?

   That depends on the type of diabetes as well as other health conditions a person has. It is possible the keto diet may help with weight loss and blood glucose control, but sometimes it makes diabetes worse. People with diabetes should consult their diabetes care team before making any dietary changes, including keto.


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