Finding solid advice on dieting can be tricky. With so much conflicting information out there, even those who try to follow the best recommendations can sometimes find themselves uncertain about what works. Carbs, in particular, have been a major topic of debate, and the rise of low-carb and ketogenic diets has convinced many that cutting carbs is the path to health. But is ditching carbs entirely really the best choice? Here’s why a balanced approach might be the better answer.
Quick Overview: Rethinking Carbs
With low-carb diets taking center stage, it’s easy to think that avoiding carbs altogether is the healthiest route. But while excess carbs can indeed cause health issues, it’s more about the quality of carbs than the quantity. Going too low on carbs can also have some unintended health consequences. Below, we break down why avoiding carbs might not be the solution you’re looking for.
The Science Behind Low-Carb Diets
Low-carb diets have been linked to positive effects for those struggling with obesity, type 2 diabetes, and metabolic syndrome. Doctors often suggest these diets when other attempts to manage weight and related health issues haven’t succeeded. The science behind low-carb diets is that our bodies can switch between two main fuel sources: carbohydrates and protein. In typical diets, carbs provide most of our energy. When we limit carbs, our metabolism shifts to burn fat and protein instead, entering a state known as dietary ketosis. Ketosis can aid in weight loss and has shown promise for improving metabolic health.
Potential Risks of Low-Carb Diets
While some doctors recommend low-carb diets, they do so cautiously. According to Harvard Health, restrictive low-carb plans can strip us of essential nutrients that are primarily found in carbohydrate-rich foods, such as fiber, vitamin E, B vitamins, zinc, and magnesium. Not getting enough carbs may lead to a host of metabolic and health issues, including:
- Ketone Buildup: Ketones, waste products from burning fat and protein, can accumulate in the blood. Some studies suggest that high ketone levels may strain the cardiovascular system, similar to the effects of high blood sugar.
- Increased Risk of Nonalcoholic Fatty Liver Disease: Limiting carbs over the long term may contribute to fat buildup in the liver, leading to or worsening liver conditions.
- Developmental Risks in Children: Children with type 1 diabetes who follow low-carb diets have shown slowed growth and heightened cardiovascular risks.
- Increased Risk of Osteoporosis, Cancer, and Kidney Damage: Extremely low-carb diets, especially over time, may be linked to long-term health issues, including bone density loss, potential cancer risks, and kidney strain.
Finding a Healthy Balance
So, if low-carb isn’t the golden solution, what is? Most experts agree that the quality of carbs matters far more than the amount. Complex, unprocessed carbs provide essential nutrients that our bodies need, making them valuable for a balanced diet. Here’s a quick comparison:
- Whole vs. Refined Grains: Whole grains like brown rice or quinoa pack fiber, protein, and a range of vitamins and minerals, while refined grains, such as white rice, offer fewer nutritional benefits.
- Sugary Cereals vs. Oatmeal: Processed breakfast cereals with added sugar can spike blood sugar without adding real value, whereas a bowl of oatmeal with fresh fruit provides fiber, antioxidants, and sustained energy.
The USDA recommends that carbs make up 45% to 65% of our total caloric intake, emphasizing that complex, unprocessed carbs are best for maintaining balanced health. By focusing on high-quality carbs rather than restricting them, people are more likely to enjoy long-term positive health benefits.
Why Low-Carb Diets Aren’t for Everyone
While losing weight is a priority for many, safety should always come first. Experts recommend consulting with a healthcare provider before making drastic dietary changes, particularly when it involves cutting out entire food groups. Fad diets may promise quick results, but they don’t always align with long-term health goals. People who do opt for low-carb should ideally be monitored by a healthcare provider to prevent nutrient deficiencies and other complications.
