Low-carb diets improve health and support weight loss

Experts are discussing the ongoing debate about low-carb and ketogenic diets. These diets have gained popularity for helping with weight loss and improving health, especially for those with chronic diseases. A recent study published in Nutrients looks at the science behind these diets. It emphasizes that with rising rates of diseases like obesity and diabetes, effective dietary solutions are crucial. Over 90% of American adults face risks related to these conditions. Research shows that low-carb diets can lower the risk of various health issues. Multiple medical organizations, including the American Heart Association, support them, especially for people who are overweight. Benefits include weight loss, better blood sugar control, and improved cholesterol levels. Some professionals raise concerns about side effects, like the "keto flu," but these effects are usually mild. Simple adjustments, such as increasing electrolyte intake, can help alleviate these issues. Certain studies that suggest low-carb diets might be risky often examine diets that are less restrictive than pure keto diets. The paper discusses the advantages of low-carb diets. For example, ketosis, the state where the body burns fat for energy, is a key feature of the keto diet. It has been shown to improve cholesterol levels and reduce the risk of heart disease, despite some increases in certain cholesterol markers. Keto diets have led to significant improvements for many people, including those with type 2 diabetes. Studies indicate that more than half of participants achieved remission of their diabetes within ten weeks. Concerns about low-carb diets harming healthy cells are unfounded. The body needs very little glucose, which it can produce itself. Additionally, the link between saturated fat consumption and heart disease is weaker than commonly believed. Low-carb diets can promote weight loss without causing nutritional deficiencies and often lead to higher levels of good cholesterol. They have shown to be more effective than plant-based diets in a variety of populations. The sustainability and affordability of low-carb diets are also important. People often stick to these diets longer than others because they feel full and satisfied. Low-carb options can be cost-effective, and there are plenty of accessible meal plans available online. In conclusion, low-carb and keto diets are supported by substantial evidence. They offer a viable approach for weight management and overall health without negative side effects. For many, they are a practical choice for improving well-being.