Can a Low-Carb Diet Help Improve Your Health?

Table of ContentsView AllTable of ContentsBasicsExamplesFoods to EatTo Eat in ModerationFoods to AvoidReasons to Eat Low-CarbPotential RisksTips for Getting Started

Table of ContentsView All

View All

Table of Contents

Basics

Examples

Foods to Eat

To Eat in Moderation

Foods to Avoid

Reasons to Eat Low-Carb

Potential Risks

Tips for Getting Started

A low-carb diet pattern restricts the number of carbohydrates (carbs) you get from food. You can find carbs in bread, pasta, fruit, certain vegetables, and foods with added sugar. Many people adopt a low-carb diet to promote weight loss, stabilize blood sugar levels, and boost overall wellness, though the potential health benefit claims vary. Daily carb goals can differ depending on your health goals and preferences, but most approaches follow a few shared basics.

What Are the Basics?

The premise of alow-carb dietis restricting the amount of carbohydrates in your daily diet. Carbs are your body’s primary source of energy. When you eat foods with carbohydrates, your body breaks them down into glucose molecules and shuttles them through the blood to various tissues and organs as fuel.

However, on a low-carb diet, your body has to shift from relying on carbs for energy to utilizing fat instead.

Eating a low-carb diet aims to minimize foods that cause more dramatic blood sugar fluctuations and replace them with foods that have less of this effect. A low-carb diet intends to support better weight management, blood sugar control, and overall metabolic health.

There have been many variations of the low-carb diet over the years. While they are often very similar, each tends to take its own twist on carb restriction. Some of the most recognizable low-carb diets include:

A low-carb diet emphasizes nutrient-dense, whole foods that arelow in carbohydrateswhile providing plenty of protein and healthy fats. Below are the main food categories that are considered to be suitable for a low-carb lifestyle.

Protein-Rich Foods

Protein sources that fit into a low-carb eating pattern include:

Non-Starchy Vegetables

Starchy vegetables have more carbs than those with low or no starch.Examples ofnon-starchy vegetablesinclude:

Compared to starchy vegetables (like carrots and potatoes), these vegetables are low in carbs and high in fiber, vitamins, and minerals.

Healthy Fats

Healthy fatssupport your heart health. Examples include:

Low-Carb Dairy

Dairy is a great option for a low-carb diet. However, be mindful of thesaturated fatin these dairy products, as it can affect your heart health if consumed in excess:

Beverages

Whether you’re following a low-carb eating pattern or not, aim to drink beverages with no added sugar, such:

Lower-Sugar Fruits

Certain fruits are better suited to a low-carb diet than others. Examples include:

Foods to Eat in Moderation

Some foods contain more carbohydrates per serving. If you’re working to reduce your carb intake, consume smaller portions of these foods to stay within your daily goals:

Many low-carb diet plans recommend eliminating or significantly limiting foods high in carbohydrates or added sugars. These foods can cause dramatic blood sugar spikes, potentially hinder weight loss, and disrupt ketosis:

Weight Loss

Type 2 Diabetes Management

Certain low-carb diets may help improve blood sugar control,insulin sensitivity(the body’s ability to effectively respond to the hormone insulin to regulate blood sugar levels), and weight management. However, these benefits don’t appear to last in the long term.

Heart Disease Risk

Low-carb diets may reduce certain cardiovascular risk factors among people with overweight or obesity.However, you should monitor the quality of your overall diet, not just the carbs you eat. For example, eating minimal carbs but a high amount of saturated fat from animal products and coconut oil is more likely to work against heart health goals.

Metabolic Syndrome

Metabolic syndromeis a cluster of conditions that together increase your risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood sugar, high blood pressure, excess belly fat, and high cholesterol and/or triglycerides. Some evidence suggests that low-carb diets may help address specific parts of metabolic syndrome.

Polycystic Ovary Syndrome (PCOS)

PCOS is a condition in which cysts grow on the ovaries and can cause hormonal imbalances. Some studies suggest that low-carb diets may help improve hormonal balance, reduce insulin resistance, and support weight management in people living with PCOS.

Epilepsy

The ketogenic diet, a strict low-carb diet, is well-documented for its effectiveness in managing drug-resistant epilepsy in children. This clinical use is how the very low-carb diet originated.Some evidence suggests that it can be effective in managing epileptic seizures in some adults.

Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD)

Low-carb diets may help reduce liver fat and improve markers of metabolic dysfunction-associated steatotic liver disease (formerly known as nonalcoholic fatty liver disease), MASLD is a condition in which excess fat builds up in the liver and can cause inflammation and scarring. While emerging research supports these benefits, there’s not enough evidence to say that low-carb diets are any better than lower-calorie diets for fatty liver.

Blood Pressure Regulation

Weight loss from low-carb diets may contribute to lowered blood pressure. Some studies suggest that these effects are independent of weight changes that would also support healthy blood pressure regulation.

While evidence supports the benefits of low-carb diets for many of these conditions, results can vary between individuals. Consult a healthcare provider to determine if a low-carb approach aligns with your health needs and goals.

Carbohydrates are your body’s primary and preferred source of energy. Drastically reducing your intake means that your body has to adjust and can lead to side effects like:

While low-carb diets may offer health benefits for some, they also pose potential risks, such as:

Extreme carb restriction isn’t a great idea for everyone, including athletes, pregnant people, and those with certain medical conditions. Consult a healthcare provider or registereddietitianbefore making significant changes to your diet, such as going low-carb, to make sure it’s appropriate for you and that you can meet your nutritional needs.

Making any lifestyle change can take some time to get used to. If you’d like to try a low-carb diet, these tips may help set you up for success:

Summary

Low-carb diets remain popular among many seeking health goals like weight loss and better blood sugar regulation. While there’s evidence that low-carb diets based on high-quality, nutrient-dense foods may provide temporary health benefits, they pose some risks and may not be sustainable for everyone.

What’s most important is to choose a way of eating that supports your health goals, focuses on nutritional quality, and makes sense for your lifestyle. If you’re considering a low-carb diet, clarify your goals, plan as much as possible, and meet with a dietitian to help set yourself up for success.

22 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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