By now everyone has either heard of or been on a low carb diet. This topic can at times be a bit contentious depending on who you talk to and what their beliefs are. Carbs being good or bad is similar to the dietary fat debate. There are people who believe strongly on both sides of the aisle.
While this is a very large topic that truly could be discussed for hours, and some people have devoted their whole careers to this topic, we will try to summarize the key points in this article:
What is a low carb diet?
Why is a low carb diet a good thing vs the alternatives, and
Is a low carb diet right for you?
What is a carb or carbohydrate?
Sugars, starches and fibers found in foods such as fruit, grains, vegetables and milk products.
Good carbs: above-ground vegetables, beans, and low glycemic berries.
Bad carbs: pure sugar containing foods such as baked goods (cakes, pie, cookies), soda, bread, pasta, rice, and potatoes.
What is a low carb diet?
A low carb diet is when the carbs in the diet are lowered, and you eat more fat instead with the protein level unchanged.
Before any dietary changes, a typical American diet contains 45-60% carbs, which is approximately 300 grams of carbs in the diet. This is what is “lowered” in the low carb diet.
There are different levels of low carb diets
Very low carb/Keto (20 grams of carbs or less a day)
Moderate low carb (50 grams of carbs a day)
Liberal low carb (100 grams of carbs a day)
There is no one size fits all when it comes to how many carbs are the right amount for each person. It depends on the individual and their personal carb threshold (i.e. insulin sensitivity), which is different for everyone. Your personal carb threshold can depend on
genetics
eating patterns
age
activity level
medical problems
medications
What can you eat on a low carb diet?
What should you avoid on a low carb diet?
sugar and products that contain sugar (cakes, cookies, pastries, etc)
rice
bread
pasta
potatoes
Why is a low carb diet a good thing?
For those who may have problems with excess insulin, reducing the carb load on the body can help to reduce the amount of insulin the body makes, which can be a welcome change. Because insulin is a fat storage hormone, lowering it can help to switch the body over, from fat storage, to fat BURNING. Who doesn’t want to burn fat?
Is low carb right for you?
Some people would argue everyone needs to be on a low carb diet, and that “low carb” is actually the normal way humans were meant to eat. However, the following characteristics would make low carb a better fit:
carrying excess weight around your midsection
history of gestational diabetes, prediabetes/diabetes, elevated fasting blood sugar, or PCOS (polycystic ovary syndrome)
weight loss tends to be difficult
I feel hungry all the time. This may be a sign of excess insulin or insulin resistance (a low carb diet can help reduce the body's overall insulin levels).
If your current method of weight loss is not working, consider trying something new!
Ready to take the plunge and try a low carb diet? Consider contacting one of the obesity-medicine trained physicians at pillarMD if you feel you need guidance to get started or along the way. Before starting, please do talk to a physician, especially if you are on medications that control blood sugar or blood pressure.
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