What about a low carb diet?
Last week on Wellness Wednesday, I bragged on carbohydrates. Fruits and vegetables, eaten fresh or prepared in a healthy way (not fried) are wonderful for us. Whole grains supply vitamins, minerals and fiber. All these carbs are healthy! But what about a low carb diet?
We’ve all most likely heard about the advantages of low carb diets, so I investigated. This week’s wellness blog delves into the benefits and dangers of low carb diets.
To be honest, I’m not a fan of the low carbohydrate diet. I don’t believe it to be as healthy as eating a wide variety of nutritious foods. However, I did more research and I will concede that, in some cases, a low carb diet can be used, in the short-term, to help an individual to jump start their weight loss plan.
**You should consult with your doctor or health care provider before beginning a food plan which restricts most carbohydrates. He/she will be able to advise you if you will safely benefit from a low carb diet.
What is a low carb diet?
A low carbohydrate diet limits those foods I mention above (grains, starchy vegetables and fruit) and emphasizes foods that are high in protein and fat. Participants can eat, meat, poultry, fish, eggs and some non-starchy vegetables. Restricted foods include most grains, legumes, fruits, breads, sweets and pastas. Typically, 80 to 240 calories (20 to 60 grams) are allowed from carbohydrates per day. This compares to recommendations from the Dietary Guidelines for Americans that a healthy daily diet consists of 900 to 1,300 calories from carbohydrates.
Research indicates that a low carb diet may be beneficial in some cases
- Low carb diets may lead to greater short-term weight loss. This makes the low-carb diet a useful tool to jump start a weight loss program. Short-term is the key descriptor–many studies show that after 12-24 months, weight loss from a low carb diet is significantly reduced.
- Low carb diets may help improve or prevent serious health conditions such as metabolic syndrome (increased waist circumference, elevated blood pressure, elevated triglycerides, reduced levels of HDL good cholesterol, elevated blood sugar and insulin levels), diabetes, high blood pressure and cardiovascular disease. This benefit occurs because of weight loss (and could occur from any diet that leads to weight loss).
- Low carb diets limit sugars which may reduce blood sugar and triglyceride levels.
- Low carb diets may be more effective in reducing abdominal fat.
Keep in mind–I’m not advocating a low carb diet for everyone, but for individuals that are obese, have metabolic syndrome, diabetes or other chronic diseases that contribute to the development of cardiovascular disease, a low carb diet may help that individual lose weight. Weight loss provides health benefits. It’s imperative that these individuals consult with their doctor or health care provider to determine if a low carb diet is best for them.
Some limitations of low carb diets
- If carbohydrates are restricted to the extreme, the individual may develop vitamin and mineral deficiencies. Low carb diets are not recommended for children or teenagers because they may not receive all essential nutrients.
- Severely restricting carbohydrates can result in ketosis. The body does not have enough sugar for energy and breaks down stored fat, causing a build up of ketones. Side effects of ketosis can include nausea, headache, mental and physical fatigue and bad breath.
- The long term effects of low carb diets have not been studied effectively. Some researchers believe that eating large amounts of fat and protein may increase the risk of heart disease and cancer.
Remember, check with your health care provider to get advice as to the diet that is best for you.
Resources:
www.docsopinion.com/ten-benefits-of-a-low-carbohydrate-diet
www.healthline.com/nutrition/10 benefits-of-low-carb
www.mayoclinic.org/healthy-lifestyle/weight-loss
Very interesting discussion. I have a few friends who swear by their low carb regimens. My doctor urged me away from such a plan. I eat apples, oatmeal, and brown rice nearly every day. So far, so good. Thanks for keeping us up on the current discussion! God bless!
I agree with you entirely, Nancy. There are many healthy carbohydrates we can choose from to be part of a healthy nutrition plan. You’re doing great! May God continue to bless you and your ministry.
All great points Ms. Katherine. As a diabetic, I’ve learned what I can and cannot eat by the way it spikes my blood sugar. My continuous glucose monitor helps me to make good dietary decisions to because it can tell me where I’m at, where I’ve been, and where I’m going. Thanks ma’am.
J.D., you are wise to keep close tabs on your numbers. Of course, I already knew you are a wise man. Please continue to take care of yourself, my friend, and your lovely bride.
During my professional career as a Registered Dietitian, I’ve seen more damage to clients/patients who’ve utilized this type of restriction. The body needs a good amount of fuel – aka complex carbohydrates – or it takes from other sources, such as muscle and organ tissue. The more we restrict, the more we desire that which we have forbidden ourselves to eat. Post-pones the inevitable – bingeing, self-defeat, over-eating. As you’ve often noted, balance and activity is the way to go!
I’m so glad you shared your knowledge, Mary. As a professional, you know the dangers of low carb diets. And I absolutely agree that there are so many folks who realize they cannot live the way of low carb and come off it and experience immediate and ongoing weight gain. Thank you for sharing your expertise.