What Is Healthier? Low Carb or High Carb Diets?
Carl Simpson
I help busy men over 40 get a grip of their bodies and minds to become the best version of themselves, without the BS.
Nutrition is highly nuanced!?
I often get the line in my messages saying, “I'm cutting down on carbs to lose weight”
What if I told you I eat two rice crispy squares 5 times a week and still lose fat??
For some of you, your head might fall off, because sugar is the devil!
Many people restrict and demonize foods, to their detriment!
Because just like everything, context is king!
Understanding Carbohydrates
Carbohydrates are one of the three primary macronutrients, alongside proteins and fats.?
They serve as a vital energy source for our bodies, fueling brain function, muscle contractions, and overall physical performance.?
They contain vital vitamins like B12, potassium and magnesium.
However, not all carbohydrates are created equal.
Carbs often get demonized as the root cause of peoples weight gain, which is BS.
Low Vs High Carb Strategies.
Which option is the best? Well that depends on who your are and what you do!
Low Carb Diets:
Low carb diets have gained popularity in recent years, largely due to their potential benefits in weight loss and blood sugar control.
These diets typically limit the consumption of foods high in carbohydrates, such as bread, pasta, rice, and sugary treats.
Instead, they emphasize foods rich in protein, healthy fats, and non-starchy vegetables.
Advocates of low carb diets argue that reducing carbohydrate intake can lead to improved insulin sensitivity, weight management, and increased satiety.
It may also be potentially beneficial for individuals with certain medical conditions, such as type 2 diabetes or metabolic syndrome.
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However, if you are someone that engages in high glycolytic exercise, like weightlifting or martial arts, you will struggle.
High Carb Diets:
On the other hand, high carb diets focus on consuming a larger proportion of calories from carbohydrates.?
This approach typically involves incorporating whole grains, fruits, vegetables, legumes, and other carb-rich foods into daily meals.?
Proponents of high carb diets believe that carbohydrates are an essential fuel source for our bodies, particularly for sustained physical activity and athletic performance.
Benefits of a high carb diet include increased glycogen stores for endurance exercise, improved recovery, and a potential boost in mood due to the production of serotonin.?
Furthermore, high carb diets often provide a variety of essential vitamins, minerals, and dietary fiber that promote overall health and gut function.
What the research says...?
Thompson et al. (2012), used statistical techniques (looking at trends and patterns in quantitative data) to determine the influence of the type of diet (low carb vs. high carb) and the magnitude of weight loss on various blood markers.
The outcome? It was the amount of weight loss that promoted positive changes in blood markers. Despite the dietary tactic.
You can read the full study here: https://pubmed.ncbi.nlm.nih.gov/22225711/
Conclusion
Choosing high carb vs low carb will be context dependent.?
If you are someone who engages in sports that include sprints or powerlifting, you will need a higher carbohydrate intake for performance.
If it’s fat-loss you are solely after, as long as you are in a calorie deficit, it doesn't matter which diet strategy you go for.
Adherence and longevity are keys to success, so if you can’t stick to a diet style, you are unlikely to see long term results.?
If you are struggling with getting a grip and optimizing your health so you can lose weight and feel better in your own skin.
Book a Free, No obligation discovery call.
Let’s see what it would look like to work together, click the link below.