Can low-carb diets still be nutritious?
With low-carb diets doubling in popularity over the past decade.
They’ve proven effective for managing Type 2 diabetes and obesity. Yet critics argue they fall short on essential nutrients. Now, a recent study is challenging that belief, showing that well-planned low-carb diets can provide complete nutrition while keeping carbohydrates in check.
“Many Americans struggle get the nutrients they need from typical food choices,” notes study co-author Beth Bradley, Ph.D., from the University of หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ Vermont’s Department of Nutrition and Food Sciences, in a statement. “Our findings suggest that, in addition to their well-established ability to support weight management, low-carb eating patterns can actually help promote better diet quality and close critical nutrient gaps.”
These different carbohydrate levels aren’t arbitrary numbers.
A 20-gram carb limit typically helps people achieve ketosis, a metabolic state. Where the body burns fat for fuel instead of carbohydrates. The 40-gram plan provides more flexibility while maintaining most ketogenic benefits, while the 100-gram plan offers a more moderate approach that many find sustainable long-term.
When you hear about “net carbs” on food labels, it refers to the carbohydrates your body can actually digest and turn into blood sugar. You calculate this by subtracting fiber and certain sugar alcohols from the total carbohydrate count. This distinction matters because fiber and certain sugar alcohols don’t significantly impact blood sugar levels.
The meal plans included a variety of everyday foods rather than expensive specialty products.
A typical day might include eggs with vegetables for breakfast, a salad with protein for lunch, and a dinner centered around meat or fish with non-starchy vegetables. Snacks featured foods like nuts, cheese, and low-carb protein bars. These choices were carefully selected to address common nutritional gaps in American diets.
Using the USDA’s comprehensive food database, researchers analyzed every nutrient in these meal plans. They looked beyond basic vitamins and minerals to examine fatty acid ratios, fiber content, and the balance of electrolytes like sodium and potassium. This detailed analysis revealed several surprising findings about low-carb diet quality.