A new study published has revealed that low carb diets can provide essential nutrients and support good heart health.
Low carb diets which limit carbohydrate intake to under 130 grams per day, have become increasingly popular as people look for alternatives to manage health conditions such as type 2 diabetes.
Very low carb diets take this further, allowing just 20-50 grams of carbohydrates a day.
Despite their popularity, these diets often face criticism for supposedly lacking the nutrients essential for good health.
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The study shows that when carefully planned, low carb diets can meet and even exceed daily nutritional requirements for many essential vitamins, minerals, and fibre.
The study analysed the nutritional content of three low carb diets, each with different levels of carbohydrate intake: 20 grams, 40 grams, and 100 grams per day.
The researchers looked at how these diets performed in providing key nutrients for men and women aged 31 to 70.
For women, the results were promising. The diets met or exceeded daily energy requirements.
The diet with 100 grams of carbohydrates provided 100% of the recommended daily energy intake. In terms of fibre, the 40 and 100 gram diets exceeded the recommended daily intake for women, while the 20 gram diet fell slightly short.
Men, however, faced more challenges with the stricter low carb diets, as none of the plans met the recommended daily energy intake for all age groups suggesting that men might need more careful planning when following very low carb diets.
One of the study’s most interesting findings is the balance of fats and minerals in these diets.
While the diets slightly exceeded recommended levels for saturated fat and sodium, they were more balanced in other key areas.
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The ratio of omega-6 to omega-3 fatty acids was lower than in a typical British diet, offering potential protective benefits against heart disease.
Additionally, the sodium-to-potassium ratio in all three diets was well within healthy limits, an important factor for maintaining good cardiovascular health.
All three diets also provided sufficient amounts of key vitamins, including vitamins A, C, D, E, and B vitamins.
In particular, for women aged 31-50, the diets consistently met or exceeded the recommended intake for essential micronutrients.
As low carb diets continue to grow in popularity, especially among those managing conditions like type 2 diabetes, this study provides valuable evidence that these diets can be nutritionally adequate and beneficial for overall health.
The study was published in Frontiers in Nutrition.
