Carb Control: Understanding The Science Behind Low-Carb Diets

Low-carb diets are effective for weight loss because they turn on fat-burning processes in the body, known as dietary ketosis. This is because when the body doesn't have enough carbohydrates, which it usually uses for energy, it turns to its fat stores for energy. This is what leads to weight loss.

However, this is not the only reason why low-carb diets work. They also tend to be high in protein, which reduces appetite, boosts metabolism, and helps increase muscle mass. They also exclude many fattening junk foods, such as sugar, sugary drinks, fruit juices, pizzas, white bread, french fries, pastries, and unhealthy snacks.

Low-carb diets can help with weight loss

Low-carb diets have been popular for weight loss for many years, but why and how do they work?

Firstly, it's important to understand what carbohydrates are and how they function in the body. Carbohydrates are broken down into simple sugars in the intestines and are then absorbed into the bloodstream, raising blood glucose levels. This triggers the production of insulin, a hormone that regulates blood sugar levels and energy storage. Insulin tells fat cells to produce and store fat and prevents the burning of fat. When someone reduces their carbohydrate intake, their blood glucose and insulin levels are lower, which increases the release of fat from fat stores and increases fat burning.

One of the most well-known low-carb diets is the ketogenic (keto) diet, which includes 20-50 grams of carbohydrates per day. The goal of the keto diet is to induce ketosis, a state where the body burns stored fat for energy instead of carbohydrates. This is a natural process that was especially beneficial to humans before the development of agriculture when we ate the food available to us in nature, such as hunted meat or gathered fruits and vegetables.

Low-carb diets can also lead to a reduction in water weight, especially in the first 1-2 weeks. This is because lower insulin levels cause the kidneys to shed excess sodium and reduce glycogen levels, which leads to a decrease in water retention.

In addition, low-carb diets tend to be higher in protein, which can reduce appetite, boost metabolism, and help increase muscle mass. They also exclude many highly rewarding and fattening junk foods, such as sugar, pastries, white bread, and french fries, which can drive increased calorie intake.

Finally, low-carb diets can have a positive impact on other areas of health, including blood pressure, blood sugar, and cholesterol levels.

However, it is important to note that long-term adherence to low-carb diets can be challenging, and some people may experience side effects such as constipation and dehydration. It is always recommended to speak to a doctor or nutritionist before starting any new diet.

They can reduce inflammation

Low-carb diets can help to reduce inflammation in the body, which is a key factor in the development of many chronic diseases, including heart disease, cancer, diabetes, arthritis, and Alzheimer's disease. Inflammation is the body's natural response to foreign invaders, such as microbes, pollen, or chemicals, but sometimes it persists even when there is no threat, becoming a cause of various diseases.

The standard Western diet, which is high in refined carbohydrates and sugar, has been linked to increased inflammation. On the other hand, low-carb diets that focus on whole foods can have the opposite effect. Carbohydrates have a significant impact on inflammation, particularly when it comes to blood sugar spikes. Refined, low-fibre carbs and those with added sugars can cause a sudden increase in blood sugar, leading to inflammation.

By reducing the intake of these types of carbohydrates, low-carb diets can help to lower inflammation. Additionally, low-carb diets tend to be rich in foods that actively reduce inflammation, such as:

• Fatty fish (e.g. salmon, mackerel, tuna, sardines)
• Nuts and seeds (e.g. almonds, walnuts, chia seeds, flax seeds)
• Olive oil
• Avocados
• Dark leafy greens (e.g. kale, spinach)
• Cruciferous vegetables (e.g. broccoli, cauliflower, Brussels sprouts)
• Berries and other antioxidant-rich fruits (e.g. cherries, plums, pomegranates)
• Fermented dairy (e.g. yogurt, kefir)

These foods are high in natural antioxidants, polyphenols, and other anti-inflammatory compounds, which have been shown to reduce inflammation and protect against various diseases.

It is important to note that the overall quality of the diet matters, and simply reducing carbohydrate intake may not be enough. A well-rounded, whole-food-based, low-carb diet that includes a variety of anti-inflammatory foods is the best approach to reducing inflammation through dietary changes.

They can help manage diabetes

Low-carb diets are particularly effective for people with diabetes. When you eat carbs, your body breaks them down into glucose, which raises your blood glucose or blood sugar levels. For people with diabetes, this system doesn't work in the same way, and both high and low blood sugar levels can cause severe harm.

Low-carb diets can help manage type 1 and type 2 diabetes by improving blood sugar management and decreasing medication needs. In people with type 2 diabetes, low-carb diets can also help to improve triglyceride levels and increase weight loss.

Before the discovery of insulin in 1921, very low-carb diets were considered the standard treatment for people with diabetes. Today, the American Diabetes Association (ADA) states that low-carb diets are an option in the medical nutrition therapy for diabetes, but emphasises that they are not the only dietary treatment available. The ADA recommends that people work with their healthcare team to determine their proper carb intake, as the ideal amount varies from person to person.

When following a low-carb diet, it's important to focus on eating low-carb, whole foods with plenty of nutrients. It's also crucial to monitor your blood sugar levels, as there is a high risk of dangerously low blood glucose levels, known as hypoglycaemia, if insulin and other medications aren't adjusted accordingly.

They can reduce appetite

Low-carb diets are often associated with reduced appetite and increased feelings of satiety. This means that people on low-carb diets tend to eat fewer calories without feeling hungry or having to consciously restrict their intake.

Firstly, low-carb diets tend to be higher in protein, which has been shown to reduce appetite, boost metabolism, and preserve muscle mass.

Secondly, when the body is in a state of "dietary ketosis", burning fat for energy, ketones are produced, which are believed to have an appetite-suppressant effect. Many people on a ketogenic diet report feeling full for longer and not getting hungry as often, which can lead to a reduction in the number of meals consumed per day.

Additionally, a low-carb diet can help stabilise blood glucose levels and lower insulin production. Insulin is the hormone that signals the body to store fat and can trigger feelings of hunger. By reducing insulin levels, a low-carb diet may help to reduce these hunger cues and cravings for sweet foods.

Furthermore, low-carb diets tend to exclude highly rewarding and fattening junk foods, such as sugar, pastries, and white bread, which can drive increased calorie intake. By reducing the variety and reward value of foods, a low-carb diet may lead to a natural reduction in calorie intake.

Overall, the reduced appetite associated with low-carb diets can make it easier for people to stick to their dietary goals and achieve weight loss without feeling deprived or hungry.

They can lower blood pressure

Low-carb diets can lead to a reduction in blood pressure. This is due to a few factors, including the impact on insulin levels, water weight, and dietary changes.

Firstly, when carb intake is reduced, blood levels of the hormone insulin decrease. Insulin contributes to fat storage, and lower insulin levels facilitate fat burning. This can lead to weight loss, particularly in the belly area, which can help lower blood pressure.

Secondly, in the initial stages of a low-carb diet, people tend to lose water weight rapidly. This is because eating fewer carbs leads to a decrease in glycogen, a substance that binds water in the muscles and liver. As a result, both water weight and blood pressure drop.

Additionally, low-carb diets often involve replacing starchy, high-carb foods with low-carb, high-fiber vegetables. These dietary changes can contribute to maintaining healthy blood pressure levels.

The combination of reduced insulin levels, decreased water weight, and improved dietary choices can lead to a significant drop in blood pressure, which is one of the many potential health benefits of adopting a low-carb diet.

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