grill with meat

To carb or not to carb? That is the question!

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…I promised this week to focus on the benefits(?) of a low carb diet. 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 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 carbohydrate diet?

A low carb 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. However, short-term is the key descriptor–many studies show that after 12-24 months, the 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. That, in turn, will provide 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 be receiving 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.

Additional resources:

docsopinion.com/ten-benefits-of-a-low-carbohydrate-diet

healthline.com/nutrition/10 benefits-of-low-carb

mayoclinic.org/healthy-lifestyle/weight-loss