In the 1970s, low-carb diets were all the rage. Dr. Atkin’s Diet Revolution book argued that carbohydrate restriction is “a high-calorie way to stay lean forever.”
Carbohydrates are found in bread, cereals and other grains, fruits, vegetables and milk. They are also found in super-processed fast foods, cakes, chips and soft drinks.
Recently, low-carb diets have been promoted as a weight loss solution to overcome heart disease and to be better for diabetes. But how are these claims consistent with the latest research?
A new review of evidence found that long-term low-carb dieters lost a little less than a kilogram more than other dieters. However, the review concluded that there is no evidence that a low-carb diet has additional health benefits.
In fact, if you’re on a low-carb diet, you need to pay close attention to what you eat to ensure you’re getting enough essential vitamins, minerals, fiber, and other phytonutrients.
What did the reviewers investigate?
Cochrane’s review included 61 randomized controlled trials (highest level of evidence) in approximately 7,000 overweight adults. About 1,800 people had type 2 diabetes. People in the healthy weight range were not included.
Reviewers compared weight loss diets with different carbohydrate content.
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1. Low carb diet. This includes a very low carb or ketone body-producing diet (less than 50 g of carbs per day or less than 10% of total energy from carbs) and a low carb diet (50-150 g of carbs per day, or 45%). Less Carbohydrates) Contains Total Energy from Carbohydrates)
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2. A “balanced” carb diet (more than 150 grams of carbs per day, or 45-65% of total energy from carbs).
What did they find?
Reviewers found that among overweight (but not suffering from type 2 diabetes) adults, those who continued on a low-carb diet for 3 to 8.5 months averaged more than those on a balanced carb diet. I found that I lost a kilogram more.
However, if we confirmed that energy intake limits were the same in both groups, by providing a diet or dietary plan, the difference was about 0.5 kilograms.
With long-term weight loss interventions lasting 1-2 years, the average difference between low-carb diet and balanced carb diet weight loss was less than 1 kilogram.
A study of adults with type 2 diabetes found that a low-carb diet had a greater initial weight loss than a balanced carbohydrate diet. It weighs 1.3 kg in 3 to 6 months. However, with longer interventions lasting 1-2 years, there was no difference.
In a small number of study groups, including the final maintenance period of weight loss interventions, there was no difference in weight loss in adults with or without type 2 diabetes.
There were no significant differences in other health measures such as blood pressure, cholesterol, glycemic control, and risk of constipation. And they found no significant clinical differences in the results based on the degree of carbohydrate restriction of the participants.
Overall, reviews show that both can work for weight loss, whether you prefer a low-carb or balanced carb diet pattern.
Nutrients to monitor on a low carb diet
Carbohydrates are the main nutrients. Your body uses it to generate energy and fuel muscles, brain, lungs and other important processes.
Health foods containing carbohydrates such as bread, cereals and other grains, fruits, vegetables and milk are rich in other important nutrients, especially dietary fiber, thiamine, calcium and folic acid.
Without careful planning, low-carb diets can also be low on these nutrients. So how can you make sure you’re consuming enough? Here’s something to note – and some low-carb and high-carb options.
Dietary fiber It is needed to keep your intestines functioning regularly and to promote the growth of healthy bacteria in your colon.
Low carb source: Spinach, fresh and frozen mixed berries, almonds, cauliflower
Higher Carb Sources: Whole wheat bread, apples, chickpeas, sweet potatoes.
Low carb source: Trout, tuna, sunflower seeds, beef, yeast extract
Higher Carb Sources: Brown rice, black beans, whole wheat bread, yogurt.
calcium Necessary for strong bones.
Bottom cab source: Hard cheese, canned salmon with small bones, almonds, hard tofu
Higher Carb Sources: Yogurt, milk, soft cheese.
Folic acid It is essential for growth and is used in the production of DNA, the genetic code. Proper intake is especially important for females, as folic acid is needed to prevent neural tube defects in pregnant babies.
Low carb source: Green leafy vegetables, avocado, broccoli, peanuts
Higher Carb Sources: Whole grain bread (Australian bread flour is fortified with folic acid), fortified whole grains, brown rice, oranges.
Ultimately, if you like carbs and want to lose weight, you can. Plan to reduce your intake of kilojoules and carbohydrates by avoiding super-processed energy-dense, low-nutrient (junk foods) foods while eating the carbohydrates of health foods.
Clare Collins, Award Winner Professor of Nutrition and Nutrition, Newcastle UniversityErin Clark, Postdoctoral Fellow, Newcastle UniversityAnd postdoctoral fellow Rebecca Williams, Newcastle University
This article has been republished from Conversation under a Creative Commons license. Please read the original article.
