The Problem with Low Carb Diets
Dietary patterns are not a “one size fits all” approach to health. In fact, globally and throughout history, the dietary intake of populations has varied based on preference and availability, and many populations have adapted to the eating patterns of their time while achieving relatively good health outcomes.
Interestingly, many of the dietary patterns followed by our healthiest populations do have some commonalities, one of them being that a large portion of their intake is from carbohydrates.
The emphasis on carbohydrate foods was observed in the Blue Zones study, which studied five communities throughout the world who had the highest life expectancy alongside good health outcomes. The basis of their diets? Whole grains, fruits, vegetables (starchy and non-starchy) and legumes – yes, carbohydrates!
Other dietary patterns that are touted for their health outcomes include the Mediterranean Diet, the DASH Diet, and the Nordic Diet, all of which emphasize a healthy dose of carbohydrates in the form of whole grains/cereals, fruits, vegetables, legumes and some dairy. It appears that the healthiest populations among us generally consume the largest percentage of their calories – an average of 55% – from carbs!
(Check out this study that found both high and low percentages of carbohydrate diets to be associated with increased risk of mortality, while minimal risk was associated with a 50-55% carbohydrate diet.)
So this begs the question: what’s with our obsession with low carb diets?
Low carbohydrate diets are all the rave right now, largely because of the misconception that eating carbs results in weight gain, and weight gain can lead to health complications. However, weight management is SO much more nuanced than that!
This is a pattern that can be observed again and again:
Individual wants to lose weight and/or gets a bad health report from their doctor.
Individual makes extreme changes to their diet and lifestyle, including “cutting out all carbs”.
Individual successfully follows their dietary restrictions for some small period of time, and they seemingly lose a decent amount of weight.
Eventually, the extreme dietary and lifestyle changes become unsustainable for the individual. Exercising becomes unenjoyable and uncomfortable. When confronted with a pastry or chocolate-covered pretzel, the individual eventually “caves”, “blows” their diet for the day, and consumes not just one chocolate-covered pretzel, but 20.
Life happens and takes the individual outside of their strict, controlled environment. They toss their diet in the trash while celebrating the holidays or enjoying an extended vacation.
Generally, the individual ends up right back where they started from, albeit more discouraged for having gone through all of the effort.
Many of us have a hard time living in the nuanced, gray areas of life, but the reality is that the all-or-nothing approach to our dietary habits just does not work. Very few people sustain a diet that minimizes carbohydrates, and very few extreme dieters maintain their weight loss or achieve positive health outcomes long-term.
Our bodies use carbohydrates as its main fuel source. Carbohydrates fuel our brain, our exercise, and our day-to-day activities. Additionally, not all carbohydrates are created equal. The carbohydrates sourced from whole grains, fruits, vegetables, legumes and dairy products provide us with fiber, vitamins, minerals, phytonutrients and antioxidants! These nutrients are the cornerstone of good health.
Alternatively, carbohydrates from refined and processed foods – those with added sugars, salt and oils – tend to lead to poorer health outcomes when consumed in abundance.
To achieve 55% of calories from carbohydrates, an individual eating 2000 calories daily would require 1100 of those calories to be from carbs (whole grains, fruits, vegetables, legumes and dairy). This equals 275 grams of carbohydrates per day. Distributed throughout the day, this would look like 3 meals with 75 grams of carbohydrate and 2 snacks with 25 grams of carbohydrate.
If you are thinking about jumping on the “low carb” bandwagon, consider some of the benefits of keeping carbs on the menu:
Colorful fruits and vegetables will provide your body with vitamins, minerals and phytonutrients that support health, prevent disease, and aid in energy production.
Antioxidants from fruits and vegetables will help to prevent disease and inflammation cascades within the body.
Fiber from fruits, vegetables, legumes and whole grains will allow your gut microbiome to flourish, will keep you satiated, and will keep your bowel movements regular.
The potassium from dairy products will help keep your blood pressure under control.
Carbohydrates will fuel your muscle cells with glycogen, allowing you to enjoy exercise and build muscle. More muscle means your body will burn more calories at rest, and will improve your insulin sensitivity and blood glucose levels.
Enjoying sustained carbohydrates throughout the day prevents you from being “ruled” by foods you didn’t plan to eat. You will be able to enjoy an appropriate portion of other carbohydrate foods, such as a cookie, donut or cheesey bread.
If it is your goal, you will be able to successfully lose an appropriate amount of weight in an appropriate amount of time because this is a dietary pattern you can actually sustain long-term.
Etcetera Etcetera!
Working with a dietitian is an excellent way to navigate a healthy eating pattern. If you would like to work with me, schedule a FREE discovery call here.