Low carb diets like keto are some of the world’s most popular weight loss diets. But you may still be asking, is low carb a healthy diet?
While the low carb diet trend started in the 60s in the form of the Atkins Diet, it now has many versions under different names with a slightly different spin. But regardless of the type of low carb diet, the goal is the same – to lose weight by lowering your carb intake.
Related reading: Low Carb Meals for Weight Loss
Sure, there have been many weight loss success stories about the low carb diet, with many celebrities becoming avid followers. But the question that many people want to know – is low carb a healthy diet?
In this article, let’s take a closer look into the low carb diet plan to determine whether it’s a healthy way to lose weight.
Related reading: Modified Keto Diet – A Better Way to Lose Weight?
What is a Low Carb Diet?
A low carb diet is what it sounds like – a diet low in carbs which is short for carbohydrates. Fruits, whole grains, and vegetables naturally contain carbs. However, in modern-day diets, most carbohydrates come from highly processed foods made with starches, refined grains, and added sugars.
A low carb way of eating includes less than 26% of daily calories from carbohydrates. For a 2,000-calorie diet, this is equivalent to less than 130 grams of carbs per day. Since you are restricting carbs, your macronutrient intake of fats and protein must increase to compensate.
In the case of the keto diet, an extremely low carb diet, less than 10% of calories will come from carbs. Since your body will not have enough carbs, it will rely on fats for energy. As a result, your body produces compounds known as ketones, thorugh a process called ketosis.
It’s worth noting that a low carb diet can come in different forms. Some might focus on meat like pork and beef, while non-meat eaters will indulge in avocados and nuts.
In general, the amount of carbs you need to stay healthy will depend on how active you are. If you work out hard several times a week, you need more carbs than someone who does not exercise much.
What’s the Science Behind this Diet?
To better address the question, is low carb a healthy diet, let’s try to understand the science behind the diet.
All the carbs you eat will break down in your body to ultimately form glucose that can increase blood sugar levels, causing your body to produce insulin. Since insulin is a storage hormone, all excess fats and carbs will remain in our fat cells and liver. However, since most people are typically sedentary, these excess fats and carbs will not be used, leading to weight gain.
Related reading: How does a Keto Diet Balance Blood Sugar?
Insulin is an essential hormone since it regulates blood glucose levels (often referred to as blood sugar) and energy storage. One of its functions is to signal fat cells to produce and store fats and hold on to the excess fats they carry. It also informs other body cells to gather glucose from the bloodstream to burn. As a result, insulin stimulates fat production and inhibits fat burning.
It has been well-established that low carb diets can trigger drastic reactions to insulin levels. According to proponents of the low carb diet, having a lower insulin level is the reason behind the effectiveness of low carb diets.
Related reading: Is the Keto Diet good for Diabetes?
When we restrict carb consumption, our insulin levels go down. The fats will not remain in the fat cells anymore. Instead, they will be accessible for the body to convert to energy, resulting in weight loss.
Low Carb Diets Health Risks
The benefits of low-carb diets have been well documented, but not much is known about their health and safety risks. So let’s find out some of the associated risks of the diet to address the question, is low-carb a healthy diet?
A new study focusing on low-carb diets explored the risks associated with them. Since carbs are our main energy source, how does restricting carbs impact our health?
The new research did not provide a direct answer to the question. However, it looked into the links between low carb diets and premature mortality links from some chronic diseases.
The new study, presented at the European Society of Cardiology Congress in Munich, examined the links between low carb diets and their risk of death. The researchers also examined the associations of the diet to the risk of coronary heart disease, which includes stroke and cancer.
Overall, the analysis from the study found that those eating the least amount of carbs are 32% more likely to die from any cause than those who ate more carbs. In addition, low carb dieters can be 51% more likely to die from coronary heart disease, 50% more likely to die from cerebrovascular disease, and 35% more likely to die of cancer.
Prof. Banach of the Medical University of Lodz in Poland, who presented the research, concluded that,
“Low-carb diets should be avoided. The reduced intake of fiber and fruits and increased intake of animal protein, cholesterol, and saturated fat with these diets may play a role. Differences in minerals, vitamins, and phytochemicals might also be involved.”
He further explained that low carb diets are effective in the short term for losing weight, lowering blood pressure, and improving glucose levels. However, their study shows that the diet can be bad for the long term, leading to an increased risk of death from cardiovascular disease, cerebrovascular disease, and cancer.
Is Low Carb a Healthy Diet?
So, is low carb a healthy diet? It depends on several factors, such as how low carb people go, the quality of food they eat, the health issues they have following the diet, and how long they stay on the diet.
It’s true that a low carb diet can benefit our health in many ways. However, if you eat the wrong type of food, the diet can be bad for your health. Also, the study mentioned above has found that the diet may be effective only for the short term. So, once you achieve your weight loss goals, you may want to change your eating habits.
Health professionals have found that the healthiest way to lose weight is to reduce calorie intake, exercise regularly, and eat a healthy and well-balanced diet. You must also consult with a health professional before changing your diet.
