What are the benefits and drawbacks of low-carbohydrate diets?

Carbohydrates are essential for living a healthy life. They provide energy to our bodies. However, processed carbohydrates in ultra-processed foods elevate insulin levels significantly and pose a long-term threat to health. It is advisable that we limit the daily ingest of net carbs while increasing the consumption of carbs from raw, minimally processed foods.

Carbohydrates gets metabolised as sugar. Sugar is very critical for breaking blood- brain barrier to enhance the neurotransmitters function. This is very essential and critical for emotional health of an individual. Anything has to tuned as per the overall health state of an individual. To be more precise, Every human being has to make his own tailor made diets and balance as he or she can be the best judge of happenings in the system. There is nothing until unified theory that suits all.

Carbohydrates are your body's fuel, especially for high-performance living, such as exercising and playing sports. Different sources cater to different needs. Simple carbs are like quick sparks in sugar and fruits, offering fast energy. Then, complex carbs are like slow-burning logs in whole grains and veggies, giving you lasting energy and aiding digestion. There's also dietary fibre, essential for a healthy gut but not digestible. Carbs can be classified as saccharides: monosaccharides (single sugar units like glucose), disaccharides (two sugars like table sugar), and longer chains in oligosaccharides and polysaccharides (found in onions and potatoes). Each type has its role, from quick energy boosts to maintaining your digestive health.

My knowledge about carbohydrates say that, carbohydrates can help shed excess pounds to promote fat loss, Improve Blood sugar level in diabetic people, leading to curb hunger, good for heart health and can provide more stable energy levels throughout the day. In drawbacks, It can lead to nutrient deficiencies if not carefully planned, It may cause Constipation and digestive problems in some people, may cause bad breath, fatigue, and other side effects, Restricting carbs may limit food variety and social interactions and the major drawback everyone should know about it that it is not Suitable for everyone or athletes or those with specific medical conditions.

Being an Ayurvedic Health and Wellness Coach, I would like to say that Carbohydrates are really essential for your overall health. For our gut Health, this macronutrient is very important. People who do not take carbs most of the times carve for carbs and hence it results in their mood swings, hormonal imbalance, anxiety and also depression.

Dear LinkedIn, You requested my expertise in Food Science. This question is not a Food Science question. It is a dietetics question. No wonder food scientists sometimes feel a little misunderstood!

Low-carbohydrate or low-carb diets are generally low in carbohydrates, but they can be defined differently. According to some studies, low carbohydrate is a percentage of daily macronutrient intake, while others define it as a daily carbohydrate load. According to Robert et al., 2023, low-carb diets can be classified as: - Very low-carb (<10% carbohydrates) or 20 to 50 g/d - Low-carb (<26% carbohydrates) or less than 130 g/d - Moderate carb (26%-44%) - High-carb (45% or greater). Low-carb diets hypothesized that lowering insulin improves cardiometabolic function, and induces weight loss. This is known as the carbohydrate-insulin model. Low-carb diets are found to produce rapid weight loss compared to other dietary interventions.

In a low-carb diet, the aim to cut some types of cards is to reduce some, and other types are considered safe. This means that glycemic index and glycemic load should be our guide when we put the plan of a low czrb diet. Following up with blood work is a must because u might need to do some adjustment on the plan

Contrary to the general belief on low carb diet so benefit for shedding pound , it make your body more tend to save lipids.In other words, taking a little carbs tell your brain you are in scarcity for food.And then brain try to protect your body to next times by saving lipids.However it takes short period, aftermath your body sheds your lipids. When you are in low carb diet, don't skip changes in your body's hormone balance.It has another major pillar that may changes everything in your routine such as insomnia, blumnia.

low-carb diets work by restricting the intake of carbohydrates, forcing the body to use stored fat for energy. When carb intake is reduced, insulin levels drop, signaling the body to burn fat. This can lead to weight loss, improved blood sugar control, and increased satiety. However, finding the right balance and considering long-term sustainability is crucial for success. However its not sustainable and can increase unnecessary carvings.

Lipogenesis (fat production) and lipolysis (fat burning) are stimulated by insulin. Having a low-carb diet leads to a drastic and almost immediate reduction in insulin levels. In low-carb diets, fats and proteins increase satiety and reduce hypoglycemia. Numerous systematic reviews demonstrate that low-carb diets can be just as effective as other diets for weight loss.?Involving over 135,000 participants worldwide, the Prospective Urban Rural Epidemiology (PURE) study found an association between increased mortality and increased carbohydrate intake. Reduced carbohydrate intake can improve glycemic control, lower triglyceride levels and increase HDL aka the good cholesterol.

These diets may also enhance blood sugar control, making them beneficial for individuals with diabetes. Additionally, some people experience increased satiety, potentially reducing overall food consumption. However, it's essential to focus on the quality of carbs and choose nutrient-dense options for a well-rounded approach.

Weight Loss: Many people experience rapid weight loss on low-carbohydrate diets, especially during the initial phase. Improved Blood Sugar Control: Low-carb diets may help regulate blood sugar levels, making them beneficial for individuals with insulin resistance or type 2 diabetes. Appetite Suppression: Reduced appetite and increased feelings of fullness when following a low-carb diet, which can contribute to weight loss. Triglyceride Reduction: Low-carbohydrate diets may lead to a decrease in triglyceride levels, which is associated with improved heart health. Increased HDL Cholesterol: Some studies suggest that low-carb diets can raise high-density lipoprotein (HDL) cholesterol levels, which is considered beneficial for heart health.

Agree 100%. On top of those benefits, it is also anti-aging. And, if you are an athlete, it improves your endurance when you are fat adapted.

Just to add on this, another benefit is that, as the low carbs help in increasing HDL choresterol, lower blood pressure, improve blood sugar control & so many others, these also help to lower the risks of different stages of diabetes, e.g type 2 diabetes and also lowers the risks of several heart diseases like stroke, coronary heart diseases and so many others

Inducing ketosis via severe carb restriction (50 grams a day) has unintended side effects. It curbs appetite, can cause nausea, fatigue, water and electrolyte losses, and limits exercise capacity. Further, observational studies suggest that low carbohydrate diets ( 40% carbohydrate energy) and very high carbohydrate diets (> 70% carbohydrate energy) contribute to mortality. Among the complications of long-term carbohydrate restriction are heart arrhythmias, impairment of cardiac contractile function, osteoporosis, kidney damage, an increased chance of cancer, impaired physical activity, and abnormal lipid levels. However, more studies are warranted to confirm these outcomes.

Cutting carbs can lead to quick weight loss, but it's not all roses. Some folks feel tired and grumpy initially, and workouts might suffer because carbs are a primary energy source. Plus, long-term, missing out on certain nutrients from carb-rich foods can be a downside. It's like trying to run a car without filling up the tank with the right fuel – it might work for a bit, but it's not sustainable.

Nutrient Deficiencies: Restricting certain food groups, particularly those rich in carbohydrates, can lead to nutrient deficiencies if not carefully planned. Fruits, vegetables, and whole grains are important sources of vitamins, minerals, and fiber. Digestive Issues: Some people may experience constipation due to the reduced fiber intake associated with low-carb diets. Fiber is crucial for maintaining digestive health. Risk of Increased Saturated Fat Intake: Some low-carb diets may result in higher intake of saturated fats, which, if not balanced with healthy fats, could have negative implications for cardiovascular health.

There may be a sudden drop of carbohydrates level in the body which may lead to short term side effects such as Constipation, muscle fatigue, and digestion issues. As low carb diet mainly focuses on intake of proteins and Fats this may lead to the risk of Cardiovascular diseases.

Disagree 100%. Those side effects are carb withdraw symptoms. They will eventually go away once your body is fat adapted. It will take a week or two. And for some, it might take a little longer. And also, it depends what kind of foods you are eating. You can go very low carb diet by going carnivore. Make sure the diet include sufficient animal fats. Sorry vegan people, low carb diet will not work for them.

Low-carb diets or not, one shouldn't follow them on their own. It is imperative that all diets are calculated by experts and always customized according to dietary preferences, physiological requirements, and goals in order to make them sustainable. The daily carb allowance will determine what foods you're allowed on a low-carb diet. In moderation, even foods that are high in carbs, such as fruits, starchy vegetables, and whole grains, can be included in low-carb diets.

In my opinion low-carb diet is not sustainable and not advisable without a professional supervision. Rather focus on whole, nutrient-dense foods like veggies, lean proteins, and healthy fats. Stay hydrated and listen to your body and consider carb cycling for balance.

Please...no lean meat. What fuel your body is carb & fat. If you go on a low carb diet, you need to replace the energy source with fat. There is no other way to do a low carb diet. Also, avoid seeds oil. If you believe in olive oil, only buy from reputable companies that don't cut it will seeds oil.