Have you heard of, or maybe considered, a low-carb diet? There’s a lot of buzz about this lately and some say they are amazing for weight loss while others warn that they can increase your risk of heart disease.
So, what is it?
Low-carb diets may help some people lose weight and/or manage their blood sugar levels. And they may do these (slightly) better than low-fat diets.
But, how do you know if a low-carb diet is for you?
Let me help you break down exactly what a low-carb diet is and whether it’s something that could work for you…or not.
What are “carbs” (and are they bad)?
No, carbs aren’t inherently bad (more on this below).
Carb is short for carbohydrate. Carbs are one of the three main macronutrients in the diet. Macro, as in large, means they are large components of your diet. Just like protein and fat (the other two main macronutrients), carbs give us the energy we need for optimal health. Most foods contain two if not all three of these essential macronutrients.
Carbs can definitely be part of a healthy diet. They’re found in many foods that are full of other nutrients, like essential vitamins and minerals. Just like fats and proteins, carbs can also be found in nutrient-poor, low-quality foods. Medline Plus says, “It is best to get most of your carbohydrates from whole grains, dairy, fruits, and vegetables instead rather than refined grains. In addition to calories, whole foods provide vitamins, minerals, and fiber.”
Similarly to other macronutrients, carbs have calories. Eating or drinking too many carbs can add to your daily calorie count—especially if they’re not found foods that are rich in other nutrients.
The effect of different carbs on your health
Carbs come in three different shapes and sizes:
Sugars (found in juices, dairy (lactose), sodas, desserts, etc.) are the smallest and are the main type of “fuel” used by your body for energy
Starches (found in potatoes, grains, legumes, etc.) are broken down into sugars which then go on to be used for energy
Fiber (found in legumes, vegetables, whole grains, nuts, etc.) provides bulk that helps us feel full and feeds our friendly gut microbes
Different types of carbs have slightly different effects on your body. For example, sugars are, not surprisingly, the least healthy form of carbs. When you ingest sugars they’re absorbed quickly and can cause a “spike” in your blood sugar level. When your body lowers your blood sugar levels a short time later, you may become hungry again. Sugar also tends to be found in highly processed and less nutritious foods. People who tend to each more sugars have a higher risk of developing diabetes, heart disease, obesity, and dental cavities.
If you eat carbs as starches it takes a bit more time for them to be broken down into sugars so their effect on your blood sugar level is slower and lasts longer. This is a better option.
Fibers, on the other hand, include parts plant foods that aren’t digested by us, but rather help us feel full. They contribute to a healthy gut by feeding friendly gut bacteria while the rest of the nutrients break down and get absorbed. People who eat a lot of fiber tend to have a lower risk of heart disease, stroke, and digestive issues.
Possible benefits of low-carb diets
Low-carb diets may have a slight advantage for weight loss when compared to low-fat diets; however, research demonstrates similar outcomes between the two after 12 months.
Low-carb diets may help some people better manage their diabetes, high blood sugar, metabolic syndrome, and heart disease. Additionally, they may also help improve cholesterol and blood lipids.
These results may not occur specifically from eating fewer carbs, but rather because of the quality of food choices when eating a low-carb diet, combined with the natural loss of weight that comes with nutrient dense and low-carb food choices.
What is a low-carb diet?
Low-carb diets emphasize eating more of the other two macronutrients: protein and fat. This means more meat, poultry, fish and eggs. It also includes non-starchy vegetables.
Use this FLip-book for an easy reference guide to the Non-starchy vegetables!
The amount of carb-rich foods would be reduced, although not eliminated. This means eating less sweets, grains (e.g., bread, pasta), fruits, starchy vegetables, and legumes.
How low the carbs go isn’t set in stone…meaning there isn’t a universally defined criteria or an agreed upon number; however, a typical low-carb diet would recommend no more than 50-150 grams of carbs per day (that’s 200-600 calories per day). This is in contrast with the Dietary Guidelines for Americans which recommends about 225 grams (900 calories) each day from carbs.
Sign up for a FREE copy of my 3-day Low-Carb Recipe Book from one of my Customized Meal Plans!
Should I consider a low-carb diet?
Studies show the overall quality of a food or diet is more important than focusing on just one nutrient, like carbs.
There are a few things to consider.
First, know that if you’re trying to lose weight, low-carb is one of many meal plan options that can help you—at least for a short time. It may take experimentation to find the right one for your genes, metabolism, and lifestyle. It can be challenging to maintain low-carb eating long-term, so finding the ideal plan that works best for you is key.
Schedule a free 20-minute consultation so we can chat about your meal planning needs and my programs and services!
Be careful when you restrict any major food group, like carbs, for example. This is because you may be restricting key vitamins or minerals. This can lead to deficiencies and long-term concerns like bone loss, gut problems, and chronic diseases.
Because low-carb diets are restrictive and may not provide all necessary nutrients, this diet isn’t recommended for adolescents or pregnant or breastfeeding women.
Most of the research on low-carb diets is short-term, so we don’t know all the possible health effects for eating like this over the course of many months or years. It’s possible that by eating too much animal food you may increase your risk of heart disease and certain cancers.
Nutrition tips for low-carb diets
Remember, there are healthy and not-so-healthy low-carb foods. When replacing carbs with proteins and fats, be sure to choose ones that have quality proteins and fats and a lot of essential vitamins and minerals. My Sweet and Sour Kale Salad has healthy fats and proteins with the pistachios and olive oil and the base of kale is a non-starchy vegetable. This quick and easy (and super delicious) meal is a winner for sure!
As for proteins, it’s best to get them from poultry, fish, dairy, eggs, nuts and beans, and less from red meats.
When it comes to fats, focus on foods rich in omega-3s and unsaturated fats and choose fewer fats that are saturated and hydrogenated.
If you make drastic changes to how you are eating, you may experience headaches, fatigue, muscle cramps, skin rashes, and digestive upsets. Keep an eye out for these and consult an expert if you experience them. Let's chat- set up your Free Consultation! You deserve to feel good and experience joy with your eating.
If you restrict carbs too much you can change your body’s metabolism and put it into ketosis. This is because your body uses sugar (aka – carbs!) as its source of energy, so when you don’t get a minimum amount of carbs, your body’s metabolism changes to start using fat as its energy source.
If you end up craving carbs, experiencing gut issues or other bothersome symptoms, or simply don’t enjoy eating anymore, a low-carb diet may not be the best one for you.
Sign up for a FREE copy of my 3-day Low-Carb Recipe Book from one of my Customized Meal Plans!
Final thoughts
According to Harvard Health, “The best diet is the one we can maintain for life and is only one piece of a healthy lifestyle. People should aim to eat high-quality, nutritious whole foods, mostly plants (fruits and veggies), and avoid flours, sugars, trans fats, and processed foods (anything in a box).”
As the New Year approaches many of us start to compile our resolutions for the upcoming months and weight loss is often on that list. I can imagine all of the information you are finding about every possible diet must feel overwhelming leaving you wondering where to start. I get it; there is so much (too much) information! Changing your diet (how you eat everyday) to reach your health and wellness transformation goals is something I specialize in. If you are considering a low-carb diet, or are interested in other meal plans I offer, let’s chat! I am so excited to see if the programs and services I offer meet your needs! Book a free consultation with me!
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