A low-carbohydrate aims to decrease the consumption of refined sugars and starches but increasing protein, healthy fats, and non-starchy vegetables.
Studies have shown positive effects on its health aspects. The relationship between a low-carb diet and cancer is a complex research area with potential benefits speculated due to metabolic changes, but further research is needed. Being aware of carbohydrate content in food is crucial for informed decision-making when following a low-carb diet.

Types and Structure of Carbohydrates 

The two main types of carbohydrates are simple and complex carbohydrates.

  • Simple carbohydrates consist of one or two sugar units and are quickly digested to provide fast energy. Examples include glucose, fructose, and lactose.
  • Complex carbohydrates known as polysaccharides are composed of long chains of sugar units and includes whole grains, legumes and starchy vegetables. They take take longer to digest due to their complex structure and are absorbed more slowly, resulting in a gradual release of glucose over several hours.

Types of Low-Carbohydrate Diets

There are several types of low-carbohydrate diets that have its own approach and specific carbohydrate restrictions. Here are a few examples:

Ketogenic Diet (Keto): It is a very low-carbohydrate, high-fat diet that induces a state of ketosis when the body uses fat for fuel. Typically, carbohydrates are restricted to around 20-50 grams per day.

Atkins Diet: The Atkins diet is a low-carbohydrate diet that involves different phases, gradually increasing carbohydrate intake. It starts with a very low-carb phase and gradually adds more carbs as the diet progresses.

Low-Carb, High-Fat (LCHF) Diet: This diet aims to decrease the consumption of carbohydrates while increasing the intake of healthy fats. It promotes the consumption of whole, unprocessed foods and restricts refined carbohydrates.

Paleo Diet: The Paleo diet seeks to imitate the eating habits of our ancestors by emphasizing on the consumption of whole and unprocessed foods.

Mediterranean Diet: While not a strict low-carbohydrate diet, the Mediterranean diet prioritizes whole grains, fruits, vegetables, legumes, and healthy fats while minimizing intake of refined carbohydrates and processed foods.

Food to Include

A low-carb diet can still provide essential nutrition by focusing on following sources;

  • Lean meat such as chicken, turkey, beef, pork, and fish like salmon, trout, and tuna, are suitable protein sources. Red meat can be included in a low-carb diet as it provides protein, healthy fats, iron, and vitamin B12.
  • Fish is an excellent protein source for a low-carb diet as it is naturally low in carbohydrates and high in beneficial omega-3 fatty acids.
  • Eggs, Greek yogurt, cottage cheese, and hard cheeses are also good choices for protein.
  • Non-starchy veggies are low in carbohydrate content but rich in nutrients. Examples include leafy greens, broccoli, cauliflower, zucchini, bell peppers, cucumbers, and asparagus.
  • Foods rich in healthy fats, such as avocados, nuts (almonds, walnuts, macadamia nuts), seeds (chia seeds, flaxseeds), and oils (olive oil, coconut oil, avocado oil), can add flavor and satiety to meals. Kale is an ideal addition to a low-carb diet due to its low carbohydrate content and an abundance of essential vitamins and minerals.
  • Spinach and lettuce are low in carbs and calories, yet rich in vitamins A, C, and K and minerals. Adding them to meals or salads ensures a nutrient-dense and well-rounded approach to low-carb eating.
  • Berries like strawberries, blueberries, raspberries, and blackberries can be enjoyed in moderation as they are relatively lower in carbs compared to other fruits.
  • Legumes and beans like lentils and chickpeas can be included in moderate amounts due to their higher protein and fiber content.
  • Unsweetened beverages like water, unsweetened tea, and coffee without added sugars or artificial sweeteners are recommended.

Food to Avoid

 Sugar: It is crucial to avoid sugar in various forms, such as chocolates, ice creams, sodas, juices, cakes, pastries, breakfast cereals, buns, and candies. Be mindful of products labelled as having “added sugar” and refrain from consuming them.

Starch: In a low-carb diet, it is recommended to avoid refined cereals such as flour, barley, and rice, as they are high in carbohydrates. This means excluding bread, pasta, muesli, porridge, and buns from the diet. White rice should also be avoided due to its high carbohydrate content, lack of fiber and nutrients, and its potential to spike blood sugar levels.

High-carb vegetables: Potatoes and beans fall into the category of high-carb vegetables that need to be avoided. Additionally, underground vegetables like sweet potatoes, corn, yams, and pumpkins are rich in carbs and should be omitted.

Fruits: The ones such as bananas, mangoes, grapes, and pineapples are high in carbohydrates and sugar.

Tran’s fats: Tran’s fats found in hydrogenated oils or vegetable oils, certain types of popcorn, and fried fast foods are unhealthy.

Highly processed and low-fat products: It is best to avoid low-fat products in a low-carb diet as they are often processed and high in added sugar and carbohydrates.

Impact on Blood Sugar Levels

A low carbohydrate diet reduces carbohydrate intake, which lowers the availability of glucose for the body to use as energy. This leads to stabilized or decreased blood sugar levels, benefiting individuals with diabetes or insulin resistance. With limited carbohydrates, the body turns to stored fat for energy, promoting fat-burning and potential weight loss. Improved blood sugar regulation is achieved, as excess weight and fat can affect insulin sensitivity. Effects on blood sugar levels vary based on individual factors and diet composition.

What is the recommended carbohydrate intake per day for a low-carbohydrate diet?

The recommended daily carbohydrate intake on a low-carbohydrate diet can vary depending on factors such as age, sex, activity level, and health goals. However, a general guideline suggests limiting carbohydrate consumption to around 20-100 grams per day. This range is considered low in carbs and promotes ketosis or reduced reliance on carbs for energy. Individual needs and the specific type of low-carb diet should be considered, so it’s advisable to seek guidance from healthcare professionals or registered dieticians.

Is a Low-Carbohydrate Diet suitable for everyone?

Not everyone can follow a low-carbohydrate diet. It depends on factors like medical conditions, nutritional needs, and personal preferences. Some people with certain health conditions like diabetes or metabolic disorders need to be careful with their carbohydrate intake. Those who have high energy requirements, such as athletes, may not find low carbohydrate diets suitable because carbs provide energy. Finally, if someone doesn’t enjoy or finds the diet challenging, they might need to consider other options.

Is it feasible to exercise and keep energy levels up while on a Low-Carbohydrate Diet?

Yes, it is feasible to exercise and keep energy levels up while on a low-carbohydrate diet but it may require some adjustments. When the intake of carbohydrates is reduced, the body can adapt to using fats as a source of fuel instead. This adaptation process takes time, but once it happens, many people report sustained energy levels during exercise. It’s important to include a moderate amount of carbohydrates from healthy sources like vegetables, fruits, and whole grains to support energy needs. Some individuals choose to time their carbohydrate intake around workouts to provide quick energy. It’s a good idea to consult with a healthcare professional or registered dietitian for personalized guidance based on specific needs and goals.

Benefits of Low-Carbohydrate Diet

The popularity of low carbohydrate diets has grown because of their potential advantages for weight loss and specific health conditions. These diets offer benefits such as:

Increased HDL Cholesterol: Low carbohydrate diets have the potential to increase levels of high-density lipoprotein (HDL) cholesterol, commonly referred to as “good” cholesterol. Higher levels of HDL cholesterol are associated with a reduced risk of heart disease.

Reduced Triglycerides: Low carbohydrate diets have a positive effect on reducing levels of triglycerides. Elevated triglyceride levels are considered a risk factor for heart disease.

Appetite Control: This diet can control appetite and reduce cravings. Protein and fat, emphasized in these diets, promote a feeling of fullness and can reduce the desire to overeat.

Improved Mental Clarity: Some individuals experience improved mental clarity with this diet. This may be due to stable blood sugar levels and the use of ketones as an alternative brain fuel.

Lower Blood Pressure: Research suggests that low carbohydrate diets can lower blood pressure, a significant risk factor for heart disease and stroke.

Ketones and brain function: Low carbohydrate diets, such as the ketogenic diet, can lead to a state of ketosis where the body produces ketones as an alternative energy source. Ketones have been proposed to provide neuroprotective effects and improve brain function, potentially benefiting individuals with dementia.

Risk Factors 

Low-carbohydrate diets have potential benefits for weight loss and certain health conditions, but there are associated risk factors to consider. These include nutrient deficiencies, lack of dietary diversity, increased fat intake, difficulty sustaining the diet long-term, potential for disordered eating patterns, impact on gut health, and individual variations in response. Consulting with healthcare professionals or dietitians is crucial to receive personalized guidance and ensure the diet is implemented safely and effectively.

Need for Supplements? 

While it is generally recommended to obtain nutrients from whole foods, some individuals following a low-carbohydrate diet may choose to supplement their nutritional intake. Commonly used supplements include electrolytes to maintain hydration and overall health, fiber supplements to support digestion and regular bowel movements, omega-3 fatty acids for heart and inflammation benefits, vitamin D to address potential deficiencies, and multivitamin and mineral supplements to ensure adequate nutrient intake.

What are the Optimal Macronutrient Ratios for a Low-Carb Diet?

A low-carb diet typically involves adjusting macronutrient ratios to prioritize protein and healthy fats while reducing carbohydrate intake. This often includes consuming around 20-30% of calories from protein, 40-50% from fats, and limiting carbohydrates to 20-30% or less of total daily calorie intake.

Incorporating Brown Rice: Moderation and Alternatives

Brown rice is a whole grain that contains a relatively higher amount of carbohydrates compared to other low-carb alternatives. A 1-cup serving of cooked brown rice typically contains around 45 grams of carbohydrates. While it can still be included in moderation on a low-carb diet, individuals following strict low-carb plans may choose to limit or substitute brown rice with lower-carb options such as cauliflower rice or shirataki rice.

Calcium Requirements

While a low-carb diet may restrict certain food sources of calcium, it’s important to find alternative ways to meet your calcium needs. Incorporating calcium-rich low-carb foods such as leafy greens (kale, spinach), dairy alternatives fortified with calcium, and low-carb nuts and seeds (almonds, chia seeds) can help ensure adequate calcium intake. Additionally, considering calcium supplementation or consulting with a healthcare professional or registered dietitian will guide in maintaining proper calcium levels while following a low-carb diet.

Alcohol: Considerations and Recommendations

Alcohol is not recommended in a low-carb diet due to its high carbohydrate content and potential adverse impact on blood sugar levels. Alcoholic beverages, such as beer, wine, and cocktails, can contribute to a significant amount of carbohydrates and calories. If alcohol is consumed on a low-carb diet, it’s important to choose low-carb options such as spirits mixed with sugar-free mixers and to consume in moderation while considering its potential impact on overall dietary plan.

If you are following a ketogenic or very low carbohydrate diet aiming to maintain a state of ketosis, it’s crucial to be cautious. Alcohol is metabolized differently in the body, and its consumption can temporarily interrupt ketosis, potentially slowing down the fat-burning process.

Weight Loss Benefits for Overweight Individuals

Research has shown that low-carb diets can yield positive results in weight loss for overweight individuals. In a study published in the New England Journal of Medicine, participants on a low-carb diet experienced greater weight loss over a six-month period compared to those following a low-fat diet. The low-carb group also demonstrated improvements in several health markers, including reduced triglyceride levels, increased HDL cholesterol (the “good” cholesterol), and improved insulin sensitivity.

Low-carb diets primarily aim to reduce the intake of simple and refined carbohydrates and encouraging the whole, unprocessed foods. When carbohydrate intake is reduced, our body uses the stored fat for energy. This can result in improved weight management and fat loss particularly when combined with a calorie deficit and physical activity. Additionally, low-carb diets often promote a feeling of fullness, potentially reducing overall calorie intake and preventing frequent hunger pangs.

Comparison of Ketogenic Diet and Low Carbohydrate Diet

The ketogenic diet is a very low carbohydrate diet that focuses on high fat intake and moderate protein consumption to induce a state of ketosis, where the body primarily burns fat for energy. In contrast, a low carbohydrate diet generally reduces carbohydrate intake but may not necessarily aim for the high fat levels required for ketosis.

Low-Carb Food for Improved Health Management

Including low-carb foods in the diet can provide advantages in managing specific risk factors associated with various health conditions. For example, reducing carbohydrate intake can assist individuals with diabetes or insulin resistance in managing their blood sugar levels. Additionally, incorporating low-carb foods can support weight loss and weight management, thereby reducing the risk of obesity-related conditions such as heart disease, high blood pressure, and type 2 diabetes.

Adverse Effects and Considerations 

Frequently reported short-term side effects of low-carbohydrate diets include constipation, fatigue, unpleasant breath, headaches, thirst, increased frequency of urination and nausea. Other potential effects include hair loss, increased menstrual bleeding, and moderately severe headaches.

When evaluating the efficacy of a low-carb diet, it is essential to take into account both its potential advantages and limitations. While low-carb diets have demonstrated effectiveness in weight loss, blood sugar management, and improved metabolic indicators, it is important to recognize that they may not be appropriate or feasible for everyone. It is crucial to approach low-carb diets with a well-rounded viewpoint, considering individual health requirements and preferences, and seeking guidance from healthcare professionals to ensure a safe and successful implementation. Caution is advised in recommending low-carbohydrate diets due to the lack of confirmed superiority in weight loss and metabolic outcomes. Large-scale controlled surveys are necessary for a more reliable assessment.