Low carb diets have been in vogue for decades, but in recent years they’ve become even more popular. From Atkins to Paleo and Keto, there are many low-carb diet plans out there. Why? Because of the health benefits low carb diets offer and the multiple dietary plans that can fit any lifestyle.
There are many health benefits of low-carb diets. Here are just a few:
Weight loss
Many people choose to go on a low-carb diet to lose weight. This is because reducing the amount of carbohydrates in your diet makes it easier to consume fewer calories without feeling hungry. Low-carb diets may also make it easier to lose weight in the first few weeks, as eating less sugar and starch can reduce water retention and bloating. However, this effect will wear off once you get used to eating fewer carbs.
Reduced risk of type 2 diabetes
By reducing the amount of carbohydrates you consume from sugars and refined grains, you can effectively reduce your risk for the development of type 2 diabetes. This is because consuming more fats and proteins reduces your glycemic load, which is how much glucose your body produces after eating foods. There are also many other ways that low-carb diets can lower your glycemic loads, such as by allowing you to choose different types of fiber (soluble fiber) or other beneficial nutrients in place of carbohydrates. Not only is a low-carb diet good for preventing diabetes; but it also helps with managing it by controlling some aspects such as blood sugar levels and improving insulin sensitivity.
Lower blood sugar levels
While some people with diabetes are prescribed a low-carb diet as part of their treatment, this is also a common choice for anyone looking to maintain lower blood sugar levels. That’s because many people with high blood sugar levels experience spikes after each meal, which can lead to complications like kidney disease, nerve damage, and blindness. A low-carb diet helps avoid these issues by reducing the frequency of blood sugar spikes after meals.
Reduced triglycerides
Triglycerides are a type of fat that circulates in the blood and is stored in fat cells. High levels of triglycerides can increase your risk for heart disease and stroke. Researchers have found that people who ate a low-carb diet had an average decrease of 39 percent in their triglyceride levels after six weeks. Those who ate a low-fat diet had an average decrease of 14 percent during the same period.
Reduces appetite
Many people who follow a low-carb diet find that they eat less because they don’t get hungry as often. This can be useful for those who struggle to maintain a healthy weight, especially if you have a busy lifestyle and find it difficult to make time for regular meals.
The benefits of low-carb diets are widely contested, but there’s plenty of evidence to suggest that they’re pretty great. However, there are some drawbacks to consuming a lot of fat and protein as we do on low-carb diets. The main benefit is that we’ve lost weight and feel more energetic (happier, less stressed) than before. In fact, studies have shown that low-carb diets help people lose 20% more weight than those on other diets, so even though it’s a little restrictive, it’s worth considering if you’re trying to lose a significant amount of weight.