Low Carb Diets & Their Risks.
Low-carb diets like Atkins and Keto are often celebrated for their ability to help people lose weight and enhance health. They promise weight loss while allowing indulgence in foods like bacon and butter. Yet, beyond the quick weight loss and immediate advantages, there are hidden risks that need careful consideration.
Low-carb diets usually mean eating fewer carbs and more fats and proteins. Supporters claim this makes the body burn stored fat for energy, aiding weight loss and metabolism. While some see short-term benefits, the long-term effects are uncertain.
The downside:
Contrary to what many think, sticking to low-carb diets for a long time can disrupt how your body metabolises and regulates hormones. Continuous cutting of carbs can throw off thyroid hormones, cortisol levels, and insulin sensitivity. These disruptions not only make losing weight harder but could also increase the risk of metabolic issues like hypothyroidism and insulin resistance.
Nutritional Deficiencies:
Carbohydrates provide crucial nutrients like fibre, vitamins, and minerals. Drastically cutting carbs can lead to a deficiency in these important nutrients, harming overall health. Ignoring this fact for the sake of a low-carb diet could cause problems down the road.
Gut Health:
A diet low in carbs, especially if it's heavy on animal fats and proteins, can change the balance of bacteria in the gut, causing gut problems, less diversity in gut bacteria, and inflammation. Carbohydrate-rich foods contain prebiotics, which are crucial for good gut bacteria. Without enough prebiotics, the gut microbiome can change in a bad way, leading to health problems like autoimmune conditions. Taking prebiotic supplements or eating whole foods rich in carbs can help keep your gut healthy while on a low-carb diet.
Cardiovascular Concerns:
Contrary to popular belief, low-carb diets might not be good for the heart. Some types, like the Atkins diet, can raise levels of LDL cholesterol, which is linked to heart disease. Also, eating too much saturated fat, common in low-carb diets, can make heart risks worse.
A Balanced Approach:
With all the excitement about low-carb diets, it's crucial to look at both their good points and bad points. Instead of following strict rules, it's better to have a balanced approach. Focus on eating whole, nutrient-rich foods and consider what works best for you.
It's important to prioritise high-quality, unprocessed foods like fruits, vegetables, and whole grains. These foods are rich in essential nutrients and help you feel full and satisfied, promoting overall well-being.
Welcome Diversity:
Eating a variety of plant-based foods, lean proteins, and healthy fats is the key to meeting nutritional needs and staying healthy. Try different cuisines and ingredients to make meals enjoyable and nutritious. Adding a range of colors to your plate not only increases antioxidants and phytonutrients but also promotes a diverse gut microbiome, which is good for overall health!
Listen to Your Body:
Listen to your body's reactions to different foods and adjust your diet accordingly. While some people may feel great with fewer carbs, others might do better with a balanced mix of carbs, fats, and proteins. Trust your instincts and consider seeking advice if needed.
Addressing Specific Concerns:
Pregnancy: Carbohydrates are vital for foetal brain development and growth during pregnancy. The Institute of Medicine suggests at least 175 grams of carbs per day for pregnant women. While protein is also crucial, too much can harm the baby. It's important to balance macronutrients. Experts advise aiming for about 30% of calories from carbs during pregnancy to ensure the health of both mother and baby.
Hypothyroidism and HPA Axis Dysregulation: Carbohydrates are crucial for thyroid function as they help produce insulin, which converts inactive T4 hormone to active T3 hormone. Low-carb diets may worsen hypothyroid symptoms due to low insulin levels. Similarly, those with HPA axis dysregulation may benefit from moderate carb intake to avoid stressing the adrenal glands further.
Determining Carbohydrate Needs:
To decide how many carbs a person needs, consider their health goals, activity level, and calorie needs. Many people aim for a certain percentage of calories from carbs, depending on what's best for them, to stay healthy.
Bottom line:
We want to make it clear that we're not criticising low-carb diets. Many people see significant health improvements with this approach, especially in cases of severe neurological conditions. However, it's important to understand that everyone responds differently to low-carb diets, so it's essential to consider whether it aligns with your health goals.
If you relate to any issues discussed in this article, it might be worth reassessing your carb intake. At Telomere Effect, we offer personalised health solutions through our private practice. We understand that everyone is different and deserves a tailored approach to their health journey.
With cutting-edge functional medicine testing and customised wellness protocols, we can help restore your health. We are here to guide you through a thorough analysis of your well-being, ensuring no aspect is overlooked. Whether you're dealing with chronic health issues or unexplained symptoms, our personalised approach can provide the answers and solutions you need.
Choose personalised care that prioritises your unique needs and empowers you on your journey to wellness with us.
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