Despite being a century-year-old discussion, low-carb diets remain a hot topic among the nutrition community and in the public eye. A substantial amount of research papers have been published on the matter. Yet, the safety and effectiveness of low-carb diets are still up for debate.
Since diabetes and carbohydrates are closely related, low-carb diets seem like a no-brainer course of action for people with diabetes to embark on. However, there is more to their relationship than meets the eye.
In this article, we will be taking a closer look at low-carb diets.
Evidence Highlights of Low-Carb Diets
“There is a lack of evidence related to long-term safety and benefit of following this diet,” says Diabetes UK.
After reviewing the evidence on low-carb diets from 1998 to 2009, Diabetes UK released a position statement in 2011 reporting that people following a low-carb diet for less than one year could improve their HbA1c value and lose weight. However, they stressed that weight loss could be explained by the overall reduction of caloric intake rather than the lower carbohydrates intake. As a matter of fact, researchers have noted that there is no difference in weight loss between people who followed a high- and low-carb diet when the total caloric intake is equivalent.
What are Low-Carb Diets?
There is no consensus on the definition of low-carb diets (especially considering the myriad of information you find on the Web).
The following definitions are suggested:
- Very low-carbohydrate ketogenic diet: 20 – 50 g/day or less than 10% of total calories
- Low-carbohydrate diet: Less than 130 g/day or less than 26% of total calories
- Moderate-carbohydrate diet: More than 130 g/day (based on 2000 calories/day) or 26% to 45% of total calories
- High-carbohydrate diet: More than 225 g/day (based on 2000 calories/day) or more than 45% of total calories
Why are Carbohydrates Important?
Carbohydrates are the primary fuel of the body. The brain alone gorges 120 g of glucose, which equates to nearly half of the carbs we eat every day. When the diet lacks carbohydrates, the body turns to fat to produce energy. In doing so, compounds that disrupt the acid-base balance of the body called ketone bodies are generated. To prevent mass production of ketone bodies, a person needs to consume 50 to 70 g of carbohydrates per day.
The Drawback of Low-Carb Diets
- Risk of hypoglycemia
- Fatigue
- Headache
- Lack of certain nutrients
- Limited food choices
- Poorly defined
The Verdict
My biggest issues with low-carb diets stem from the poorly defined diet and the infectious so-called health experts scattered across the community. Rather than being a radical and completely dismissing the benefits of low-carb diets, I’m going to go ahead and say this. What work and what doesn’t vary from one individual to another. Therefore, individualized diet plan and recommendations are crucial. Navigating through the mesh of information available on the Web can be intimating and head-splitting. If you have problems in managing your diabetes or your weight, do not hesitate to consult certified health professionals. USE THEM (especially if your insurance company covers their services!).
References:
Constance BR. Low-Carb Diets & Diabetes. Today’s Dietitian. URL Link. Published August 2016. Accessed September 19,2016.
Low-Carbohydrate Diet for People with Type 2 Diabetes (Mar 2011). Diabetes UK. URL Link. Published 2011. Accessed September 19, 2016.
Low-Carb Diet. Diabetes.co.uk. URL Link. Accessed September 19, 2016.
Should I try a low carbohydrate diet to lose weight? Dietitians of Canada. URL Link. Published November 12, 2013. Accessed September 19, 2016.
