by The low-carb lifestyle is a point of contention among nutritionists and individuals, with some questioning its nutritional value.
As interest in low-carbohydrate diets rapidly increases, it is increasingly important to dispel any misconceptions that undermine the potential benefits of a low-carbohydrate lifestyle.
New perspective on low-carb diets
A recently published study in Limits of nutrition has debunked one of the biggest myths about low-carb diets – that they lead to malnutrition. Contrary to this belief, research shows that strategically planned low-carb diets can meet and sometimes even exceed nutritional needs.
According to Dr. Beth Bradley, a co-author of the study from the Department of Nutrition and Food Sciences at the University of Vermont, many Americans have a hard time getting the nutrients they need from their usual food choices.
“A low-carbohydrate diet can actually contribute to better diet quality and fill critical nutrient gaps,” says Dr. Bradley.
The researchers examined the nutrient composition of three different 7-day low-carb meal plans. Two of them were ketogenic diets with about 20 grams and 40 grams of net carbohydrates daily, respectively, while the third diet contained about 100 grams of net carbohydrates daily.
All three diets meet the main requirement of a low-carb diet: less than 130 grams of carbohydrates per day.
Packed with nutrients
Each of these diets exceeded the average nutritional needs for essential vitamins such as A, C, D, E, K, thiamine, riboflavin, niacin, folate, and vitamins B6 and B12 for men and women ages 31 to 70.
Dr. Bradley emphasized that low-carbohydrate eating habits can actually contribute to better diet quality, refuting the notion that these diets lead to nutrient deficiencies.
However, certain population groups with higher needs, such as younger women and older adults, may experience slight deficiencies in some nutrients such as iron and calcium. This underscores the importance of individualized dietary planning when transitioning to a low-carbohydrate lifestyle.
How about fiber?
One of the most notable findings of the study revolved around fiber. The 40-gram and 100-gram net carb diets were able to meet the daily fiber needs of women ages 31 to 70.
“The assumption that a low-carbohydrate diet must also be low in fiber is simply not supported by the data,” noted Dr. Bradley. She emphasized that “high-fiber foods are actually an important part of a low-carbohydrate lifestyle, in part because choosing high-fiber foods can help lower net carbohydrate intake.”
Protein and fat consumption
Although the protein content of these meal plans exceeded the recommended daily allowance (RDA), they were still within the acceptable macronutrient distribution range of 10-35% of daily calories. The diets contained less saturated fat and sodium than the average American diet.
However, the diets slightly exceeded recommendations for these components and provided a more favorable ratio of omega-6 to omega-3 and sodium to potassium.
“Which foods your nutrients come from and how they fit into the larger context of your overall diet may play a more important role in health,” Dr. Bradley said.
A new era of low-carb lifestyle
The research findings ultimately reinforce the evidence that a low-carbohydrate lifestyle plays an important role in promoting balanced nutrition, overall well-being, and limiting or even reversing diet-related diseases.
While some people may need supplements to meet their personal needs, a low-carbohydrate diet provides a solid nutritional foundation for a healthy lifestyle.
More general health effects of low-carb diets
Low-carb diets not only improve nutrient absorption, they also have significant effects on the management of chronic diseases. In individuals with metabolic disorders such as type 2 diabetes, low-carb diets help regulate blood sugar and improve insulin sensitivity.
These diets are also associated with better cardiovascular health because they can improve the omega-6 to omega-3 ratio and balance sodium and potassium intake, reducing the risk of heart disease and high blood pressure.
In terms of weight control, low-carbohydrate diets can promote satiety and reduce overall calorie intake, making them a sustainable option for those looking to control their weight.
While low-carb diets are not a universal solution, their potential benefits make them a valuable tool for supporting overall health.
The study was published in the journal Limits of nutrition.
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