Keto diet may restore exercise benefits in people with high blood sugar
When we think about good health, two things usually come to mind: exercise more and eat less fat. But what if, for people with high blood sugar, eating more healthy fats could actually improve how their bodies respond to exercise?
A new study from Virginia Tech suggests exactly that. Researchers found that a ketogenic (keto) diet may help restore the exercise benefits that people with high blood sugar often struggle to achieve.
Let’s break this down in simple, practical terms.
What Happens to Exercise Benefits in People With High Blood Sugar?
Featured Snippet Answer:
People with high blood sugar (hyperglycemia) often experience reduced improvements in aerobic capacity from exercise because their muscles struggle to efficiently use oxygen.
Exercise typically:
- Strengthens the heart
- Builds muscle
- Improves oxygen use (a key marker of longevity)
- Enhances insulin sensitivity
But according to research led by Sarah Lessard at the Fralin Biomedical Research Institute, high blood sugar can block muscles from becoming more efficient at oxygen use — even with regular exercise.
That’s a big concern. Efficient oxygen use is strongly linked to lower risk of heart disease, kidney disease, and early mortality.
The Study: How the Keto Diet Changed the Results
The research, published in Nature Communications, examined mice with high blood sugar.
What Researchers Did:
- Fed mice a high-fat, very low-carbohydrate ketogenic diet
- Allowed them to exercise regularly
- Measured blood sugar and muscle adaptation
What They Found:
- Blood sugar normalized within one week
- Muscles became more “oxidative” (better at using oxygen)
- Mice developed more slow-twitch muscle fibers (endurance fibers)
- Aerobic capacity improved
In short, the keto diet appeared to restore the body’s ability to respond positively to exercise.
That’s significant.
Why Might the Keto Diet Help?
What Is the Keto Diet?
The ketogenic diet is a high-fat, very low-carbohydrate eating plan that shifts the body into ketosis, where fat — not sugar — becomes the primary fuel source.
It has historically been used for:
- Epilepsy treatment
- Managing diabetes (before insulin was discovered)
- Certain neurological conditions
For people with high blood sugar, reducing carbohydrates may:
- Lower glucose levels
- Reduce insulin resistance
- Improve metabolic flexibility
- Enhance muscle adaptation to exercise
When blood sugar stabilizes, muscles may once again respond effectively to aerobic training.
Does This Mean Everyone Should Go Keto?
Not so fast.
Important Context (EEAT Perspective)
- This study was conducted in mice, not humans.
- More clinical trials are needed in people.
- Keto can be difficult to sustain long term.
- Individual health conditions vary significantly.
Sarah Lessard also emphasized that diet and exercise do not work in isolation. The real benefit comes from combining them strategically.
Could Other Diets Work Too?
Yes.
The study does not suggest keto is the only solution.
A structured eating pattern like the Mediterranean diet may also help regulate blood sugar while being easier to maintain long term. This approach includes:
- Whole fruits
- Vegetables
- Whole grains
- Healthy fats like olive oil
- Lean proteins
Blood sugar control seems to be the critical factor — not just fat intake alone.
What This Means for People With Prediabetes or Diabetes
Conclusively:
If you have high blood sugar and are not seeing expected fitness improvements from exercise, improving blood sugar control through dietary changes may enhance your body’s response to aerobic training.
Practical steps:
- Get your blood sugar tested regularly.
- Work with your doctor to choose a sustainable diet plan.
- Combine structured nutrition with consistent exercise.
- Monitor energy levels and endurance improvements over time.
This study reinforces something powerful: metabolic health determines how well your body adapts to exercise.
Final Thoughts
For decades, public health advice centered on reducing fat intake. But metabolic science is becoming more nuanced.
This new research from Virginia Tech suggests that for individuals with high blood sugar, a ketogenic diet may help restore exercise responsiveness by normalizing blood sugar and improving muscle oxygen efficiency.
However, personalization remains essential. What works for one person may not work for another. The most effective strategy is the one that keeps your blood sugar stable and supports long-term adherence.
As always, consult your healthcare provider before making major dietary changes.
#KetoDiet #BloodSugarControl #ExerciseScience #MetabolicHealth #VirginiaTechResearch