10 Health Benefits of Low-Carb diets
Low-carb diets have been
controversial for decades.
Some people assert that these diets raise cholesterol and cause heart
disease due to their high fat content.
However, in most scientific studies, low-carb diets prove their worth as
healthy and beneficial.
Here are 10 proven health benefits of low-carb diets.
1. Low-Carb Diets Reduce
Your Appetite
Hunger tends to be the worst side effect of dieting.
It is one of the main reasons why many people feel miserable and
eventually give up.
However, low-carb eating leads to an automatic reduction in appetite.
Studies consistently show that when people cut carbs and eat more
protein and fat, they end up eating far fewer calories.
2. Low-Carb Diets Lead to
More Weight Loss at First
Cutting carbs is one of the simplest and most effective ways to lose
weight.
Studies illustrate that people on low-carb diets lose more weight,
faster, than those on low-fat diets — even when the latter are actively
restricting calories.
This is because low-carb diets act to rid excess water from your body,
lowering insulin levels and leading to rapid weight loss in the first week or
two.
In studies comparing low-carb and low-fat diets, people restricting
their carbs sometimes lose 2–3 times as much weight — without being hungry.
One study in obese adults found a low-carb diet particularly effective
for up to six months, compared to a conventional weight loss diet. After that,
the difference in weight loss between diets was insignificant.
In a year-long study in 609 overweight adults on low-fat or low-carb
diets, both groups lost similar amounts of weight.
3. A Greater Proportion of
Fat Loss Comes From Your Abdominal Cavity
Not all fat in your body is the same.
Where fat is stored determines how it affects your health and risk of
disease.
The two main types are subcutaneous fat, which is under your skin, and
visceral fat, which accumulates in your abdominal cavity and is typical for
most overweight men.
Visceral fat tends to lodge around your organs. Excess visceral fat is
associated with inflammation and insulin resistance — and may drive the
metabolic dysfunction so common in the West today.
Low-carb diets are very effective at reducing this harmful abdominal
fat. In fact, a greater proportion of the fat people lose on low-carb diets
seems to come from the abdominal cavity.
Over time, this should lead to a drastically reduced risk of heart
disease and type 2 diabetes.
4. Triglycerides Tend to
Drop Drastically
Triglycerides are fat molecules that circulate in your bloodstream.
It is well known that high fasting triglycerides — levels in the blood
after an overnight fast — are a strong heart disease risk factor.
One of the main drivers of elevated triglycerides in sedentary people is
carb consumption — especially the simple sugar fructose.
When people cut carbs, they tend to experience a very dramatic reduction
in blood triglycerides.
On the other hand, low-fat diets often cause triglycerides to increase.
5. Increased Levels of
‘Good’ HDL Cholesterol
High-density lipoprotein (HDL) is often called the “good” cholesterol.
The higher your levels of HDL relative to “bad” LDL, the lower your risk
of heart .One of the best ways to increase “good” HDL levels is to eat fat —
and low-carb diets include a lot of fat.
Therefore, it is unsurprising that HDL levels increase dramatically on
healthy, low-carb diets, while they tend to increase only moderately or even
decline on low-fat diets.
6. Reduced Blood Sugar and
Insulin Levels
Low-carb diets can also be particularly helpful for people with diabetes
and insulin resistance, which affect millions of people worldwide.
Studies prove that cutting carbs lowers both blood sugar and insulin
levels drastically.
Some people with diabetes who begin a low-carb diet may need to reduce
their insulin dosage by 50% almost immediately.
In one study in people with type 2 diabetes, 95% had reduced or
eliminated their glucose-lowering medication within six months.
If you take blood sugar medication, talk to your doctor before making
changes to your carb intake, as your dosage may need to be adjusted to prevent
hypoglycaemia.
Elevated blood pressure, or hypertension, is a significant risk factor for many diseases, including heart disease, stroke and kidney failure.
Low-carb diets are an effective way to lower blood pressure, which
should reduce your risk of these diseases and help you live longer.
8. Effective against
Metabolic Syndrome
Metabolic syndrome is a condition highly associated with your risk of
diabetes and heart disease.
In fact, metabolic syndrome is a collection of symptoms, which include:
- Abdominal obesity
- Elevated blood
pressure
- Elevated fasting blood
sugar levels
- High triglycerides
- Low “good” HDL
cholesterol levels
However, a low-carb diet is incredibly effective in treating all five of
these symptoms.
Under such a diet, these conditions are nearly eliminated.
9. Improved ‘Bad’ LDL
Cholesterol Levels
People who have high “bad” LDL are much more likely to have heart attacks
However, the size of the particles is important. Smaller particles are
linked to a higher risk of heart disease, while larger particles are linked to
a lower risk
It turns out that low-carb diets increase the size of “bad” LDL
particles while reducing the number of total LDL particles in your bloodstream
As such, lowering your carb intake can boost your heart health.
10. Therapeutic for Several Brain Disorders
Your brain needs glucose, as some parts of it can only burn this type of
sugar. That’s why your liver produces glucose from protein if you don’t eat any
carbs.
Yet, a large part of your brain can also burn ketones, which are formed
during starvation or when carb intake is very low.
This is the mechanism behind the ketogenic diet, which has been used for
decades to treat epilepsy in children who don’t respond to drug treatment
In many cases, this diet can cure children of epilepsy. In one study,
over half of the children on a ketogenic diet experienced a greater than 50%
reduction in their number of seizures, while 16% became seizure-free
Very low-carb diets are now being studied for other brain conditions as
well, including Alzheimer’s and Parkinson’s disease.
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