Low-Carb Diets - Good or bad?
Over the years I have had many people ask my opinion of low-carb diets and whether they should adapt this diet, usually for weight loss goals. Recently I have seen more posts and had more people asking me about it with some people suggesting that this is the only possible way they could lose weight. I want to write this post today discussing the possible pros and cons of this diet based on recent research. You can then decide whether or not you are interested in transforming your diet into a low-carb diet, let me know what you think in the comments below!
Low-carb diets tend to consist of no more than 50g of carbohydrates a day; however, the exact definition is not clearly defined in literature and is up to interpretation. 50g of carbohydrates would be equivalent to eating less than 3 slices of bread or just 3 quarters of a large potato for the whole day for example. This is a very low amount of carbohydrates in my opinion, coming from a half Italian pasta and bread obsessed individual but what does the research show, is it worth it?
One of the most highlighted benefits of a low-carb diet is the possibility of it helping with reducing blood sugar and insulin levels, helping people who are living with diabetes. It is suggested however that anyone living with diabetes who wants to adopt the low-carb diet needs support to do it safely. They would need to be more hypo-aware and know that they will need to test their blood glucose concentrations more regularly. The research still states however that there isn’t long term, consistent evidence that it is effective and safe and is not recommended by Diabetes UK at the time of writing. If you are living with diabetes and are considering a low-carb diet, it is very important to consult your healthcare provider beforehand.
Another common listed benefit of low-carb diets is that protein intake tends to increase to make up the calories. This is listed as a key benefit in the weight loss side of things as it should keep people fuller for longer. Protein is a complex molecule that is made up of amino acids, the body takes longer to break it down than carbohydrate molecules, leading to a slower and longer-lasting energy source. Naturally, this would help when trying to lose weight because you feel fuller between meals and therefore have less desire to snack. On the other hand, to receive the benefits of this, research shows that the decrease in carbohydrates does not need to be so severe. Your intake of carbohydrates could be reduced slightly whilst protein increased slightly, providing more of a balance in your diet. For me, I would rather take this approach as my diet would be more balanced and I could still enjoy the carbohydrate sources that I like so much. Recent research has also suggested that the weight loss from these types of diets is dependent on the high-protein part of the diet, not directly the low-carb part.
Another interesting part of this diet is looking at the fat content, similar to the protein, as the carbohydrates drop, the fat also tends to increase to make up the calories. So why is this an important part of the claimed benefits? Well, looking back, increasing fat in the diet used to be considered a risk factor to increasing the risk of heart disease by negatively affecting cholesterol levels. However, recent research that looked at multiple studies showed no significant evidence that saturated fat was associated with an increased risk of cardiovascular disease. This evidence is therefore used to suggest that the decrease in carbohydrates and therefore increase in protein and fat will not directly affect the risk of developing heart disease which used to be a main concern of being on a low-carb diet. Additionally, recent research found that if vegetable sources of fat and protein are added into a low-carb diet this may actually reduce the risk of heart disease.
Considering all of the information, I personally would not like to be on a low-carb diet. Although the research does suggest some benefits associated with both diabetes and cardiovascular disease, I believe that more research needs to be conducted in this area for the long-term effects of this diet. Current research is inconsistent with the benefits and the potential negatives are yet to be explored thoroughly. On top of this, as I have said, I enjoy eating carbohydrate sources so for me I would be much happier keeping them in my diet rather than forcing them out. Your diet should not be purely focused on what is the most scientifically beneficial for you though, as it is also important to keep yourself happy, healthy and maintain your well-being. If you like your carbohydrates like me then keep eating them! Just make sure that you do it in moderation and that your diet is varied and balanced.
This is the information that I researched and managed to find for low-carb diets and my opinions on it, let me know what you think in the comment section. Do you agree with what I have said? Have I missed something? I would love to hear what you think. Anyway, I hope you have enjoyed this post. Let me know if there is a specific topic that you would like to see me discuss! Stay happy and healthy, ciao!