What’s a low-carbohydrate diet?

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Carbohydrates seem to be everywhere today and most people love them - they’re found in products such as pasta, bread, and ultra-processed foods. However, there’s scientific evidence [1] that cutting down on carbohydrates is linked to weight loss and improved health markers. A low-carb diet limits carbohydrates, favoring high protein foods and those with high-fat content instead - but it’s essential to understand that each diet should be well-balanced to improve your health, and not the other way around.

What’s the purpose of a low-carbohydrate diet

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In general, a low-carbohydrate diet is chosen by people who want to lose weight. It is favored for long-term dieting since it doesn’t eliminate the carbs but is aimed at lowering the overall carbohydrate intake. It has been around for years now and many doctors agree on its benefits, making this dietary option a relatively safe bet. [2]

Why you might follow a low-carb diet

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A low-carb diet is considered suitable for the majority of healthy adults, [3] and it could be a good choice if you want to adjust your eating habits to lose weight or improve your overall well-being. Some people choose it simply because they enjoy foods with low carbohydrate content. However, people who take medicines for diabetes or high blood pressure, as well as breastfeeding women, may need some extra preparation or adaptation. It is anyway advisable to check in with your doctor first before starting any diet.

Details of a low-carb diet

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A low-carbohydrate diet is sometimes mistaken for keto or paleo diets. While both keto and paleo diets are low-carb diets, there are some differences. The Keto diet is deliberately restricting the carbohydrates to achieve ketosis - a metabolic state in which the body starts using fat for energy instead of glucose. While the keto diet is extremely strict (an average person has to consume no more than 50g of carbs per day in order to go into ketosis, but sometimes even less is necessary), not all consumption of low-carbohydrate products will result in the above-mentioned state. The Paleo diet, often referred to as “the caveman diet”, promotes the idea of mimicking the early humans' diet - it cuts out the processed food completely, but allows for some whole-food carbs. The focus of the paleo diet is shifted towards the lifestyle, and not the complete elimination of carbohydrates, however, it naturally cuts down the carb intake due to the specific food selection allowed within the diet. [4] So a low-carb diet doesn’t necessarily mean keto or paleo, although both are considered as such. In general, for someone who chooses a low-carbohydrate diet, complex carbohydrates are favored over refined carbohydrates, as they’re being digested slower and provide a good source of fiber while having less impact on blood sugar.

Typical foods for a low-carb diet

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A low-carb diet focuses on foods high in protein and fat while limiting (or sometimes eliminating) grains, legumes, bread, fruits, and starchy vegetables. Some products allowed during a low-carbohydrate diet are lean meats, fish, eggs, leafy green vegetables, some oils (coconut oil, avocado oil, and rapeseed oil, in particular), as well as certain fruits (apples, blueberries, and strawberries) and unsweetened dairy products. [5]

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Results

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Some studies have found benefits such as improved blood glucose levels, weight loss, and sustained medication reduction in people following a low-carb diet. [6] It also has higher adherence rates, suggesting a low-carbohydrate diet is a good option for long-term dietary and lifestyle choices. Another study [7] has considered the long-term weight loss effects of low-carb, low-fat, and Mediterranean diets, suggesting that all three diets produce the short-term effect with the low-carb diet being the most efficient. In the long run, however, the participants adhering to the low-carb diet maintained weight loss significantly more than other groups two years after the trials. 

Risks

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A sudden reduction of carbs can cause some temporary negative side effects, [8] such as constipation, headache, and muscle cramps. People taking certain types of medication, like those with diabetes, might need to adjust the medication intake accordingly. A low-carb diet is not recommended for pregnant and breastfeeding women, athletes, and people going through stressful situations (like divorce or grief). Some long-term negative effects may include nutritional deficiencies and gastrointestinal problems. It’s also important to remember that everyone’s cholesterol levels respond differently to a low-carbohydrate diet. [9]

A low-carb diet and genetic makeup

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Believe it or not, the way your body reacts to dieting is coded in your genes. In particular, you may have a better response to a low-carb diet if you’re a carrier of the APOE2 gene variant, whilst if you’re a carrier of the APOE4 variant it might be more advisable for you to stick to a high-carbohydrate, low-fat diet. The reason behind it is simple: the APOE gene determines the role carbohydrates play in your cholesterol levels. The APOE4 variant carriers are at risk of a higher rate of LDL (low-density lipoprotein) formation, leading to higher levels of LDL cholesterol. On the other hand, APOE2 carriers are usually prone to lower rates of LDL formation, meaning they’re more likely to have low LDL cholesterol levels. [10] The best way to know which diet works best for you is to make sure you’re aware of your DNA makeup - and Macromo does just that, offering you genome sequencing and detailed insights into how your body works. Dieting can have a serious impact on your overall health, both positive and negative, so it’s better to avoid the guessing game.

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Takeaway

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A low-carb diet is considered the diet most people can follow and it’s relatively easy to make it a lifestyle choice. However, as with any other major decision affecting your health, it’s always recommended to check in with your doctor. Once you’ve committed yourself to the diet, you should keep track of your LDL cholesterol levels and pay attention to the fats and proteins you consume: make sure you limit or avoid foods with saturated fats that can increase the risk of heart disease. 

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