A low-carbohydrate diet is primarily associated with losing excess weight. Fewer people, however, consider that this system can be successfully used to improve health.
Carbohydrates and a low-carbohydrate diet
For most people, carbohydrates are the basic source of energy, and daily nutrition is largely based on them. We know that for internal processes, activity, movement, efficient brain function and other aspects, we need energy. The fact is, however, that we often lack moderation and even the proper knowledge to classify them as the right ones and those that do not necessarily benefit the body's condition.
It is worth knowing that almost all carbohydrates supplied are converted into glucose, which is the basic sugar. It is glucose that nourishes tissues and is the primary energy element for the body to function. Interestingly, the liver is quite specific and unique, because it uses fructose first, and can even convert glucose into fructose in conditions of deficiency.
It is worth mentioning that while we are able to some extent to outline the lower limit of intake of this ingredient in a healthy person, the upper limit may vary depending on many factors taken into account when composing the diet (age, sex, activity level, somatotype - metabolic type). For example, experts consider that the minimum daily intake of carbohydrates should be above 100 g (for a healthy person).
As you know, an excess of carbohydrates does not support maintaining and improving health. This is all the more true if various systemic, inflammatory or metabolic conditions are involved. However, it should be remembered that there is no universal nutritional system - everything must be adjusted individually to the situation and needs. A low-carbohydrate diet, as the name suggests, involves limiting the intake of the ingredient mentioned. In principle, this is an amount ranging from 50 g to 150 g.
Low-carbohydrate diet - what does it offer and who is it recommended for?
Many people consider
the ketogenic diet as a form of low-carbohydrate diet. In a way, this is true, because we are dealing there with a minimal intake of carbohydrates (and a higher supply of fats). Nevertheless, I would still maintain a distinction between the two nutritional models. For a simple reason: the so-called “keto diet” requires successfully getting through the adaptation phase and entering ketosis so that the body can use fats and ketone bodies for energy purposes. Contrary to appearances, this is not so simple, and for some people it may even be difficult to achieve. In turn, a low-carbohydrate diet is based on a low intake of energy-providing nutrients, while increasing protein and fats, without the need for ketosis.
What's more, despite providing small amounts of typical energy components, many people following this system have reported a clear lack of excessive hunger. This is because combining sources of these two components in one meal is very filling and keeps hunger in check for many hours. This is also one of the reasons why protein-fat breakfasts (e.g. scrambled eggs with bacon) are so often recommended (especially on ketogenic diets). Another advantage of the low-carbohydrate model may be digestive comfort. Of course, much depends on the condition of the body and the current condition of the intestines or digestive system. Nevertheless, many people report an improvement in well-being with regard to intestinal problems - simply because when consuming more carbohydrates, they are more bothered by strictly digestive symptoms.
Of course, this may be a way to alleviate them, although it is still advisable to identify the source of the problems (e.g. SIBO or a disturbance of the bacterial flora).
The diet can also, in good conscience, be recommended to people with impaired glycaemia, e.g.
insulin resistance. I will not delve into the various factors underlying IR, but excessive carbohydrate intake over the long term is one of them. In many cases, a low-carbohydrate diet also proves useful in diabetes / pre-diabetic conditions.
Importantly, obesity and Hashimoto's disease are often associated with insulin resistance and vice versa. So it probably comes as no surprise that this diet is often recommended in these cases as well. Properly composed and targeted, it may promote better fat burning and, as a result, induce weight loss. Then the sensitivity of cells to insulin, which also acts as a glucose transporter, improves.
While a low-carbohydrate diet may be beneficial for weight loss / reducing body fat levels and eliminating IR, experts do not recommend it for really extreme, regularly performed training sessions (especially for inexperienced people). In such circumstances, the principles of reducing carbohydrates should be tailored individually to the needs and condition of the body and implemented gradually.
It should be kept in mind that if the menu so far has been based on high-carbohydrate meals, then a sudden and drastic reduction in the amount of this ingredient in the diet will be tantamount to a shock and a considerable dose of stress for the body. It may also result in an excessive appetite for products high in carbohydrates. Such changes are also not advisable for breastfeeding women and pregnant women, unless they were already following a low-carbohydrate diet before that (in that case, depending on the circumstances, an exception is permissible).
For whom may a low-carbohydrate diet be appropriate?
- for people with digestive problems who experience unpleasant effects after consuming carbohydrates,
- for people with insulin resistance,
- for those struggling with diabetes,
- for people with high triglyceride levels,
- for people who are overweight / obese.
