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The Truth About Low-Carb Diets: Dispelling Common Myths

Updated: Jan 17


Low-carb diets have been a hot topic in the health and wellness world for years. Despite their popularity, there are still many misconceptions and myths surrounding them. This article aims to clear up some of these misunderstandings and provide a balanced view of what low-carb diets really entail.


triangular dice with numbers on

Myth 1: Low-Carb Diets Are Just Another Fad Diet

One of the most common myths is that low-carb diets are simply a passing trend with no real scientific basis. However, this is far from the truth. Low-carb diets have been around for decades and have been extensively studied. The ketogenic diet, a very low-carb, high-fat diet, was first used in the 1920s to treat epilepsy in children. More recently, numerous studies have demonstrated the benefits of low-carb diets for weight loss, improving metabolic health, and even managing conditions like type 2 diabetes.


A study published in Nutrition and Metabolism in 2020 found that low-carb diets can be effective for weight loss and improving cardiovascular risk factors in older adults (Goss et al., 2020). This evidence suggests that low-carb diets are more than just a fleeting trend; they are a legitimate dietary approach backed by scientific research.


Myth 2: Low-Carb Diets Are Unhealthy and Lead to Nutrient Deficiencies

Another widespread misconception is that low-carb diets are inherently unhealthy because they restrict entire food groups, leading to nutrient deficiencies. Critics often argue that cutting out carbohydrates means missing out on essential nutrients found in fruits, vegetables, and whole grains.


In reality, a well-planned low-carb diet can be nutritionally complete. While it's true that highly restrictive versions of low-carb diets might lead to deficiencies if not properly managed, most low-carb diets encourage the consumption of nutrient-dense foods. Leafy greens, non-starchy vegetables, nuts, seeds, and healthy fats like avocados and olive oil are all staples of a balanced low-carb diet. Additionally, many low-carb diets include moderate amounts of protein from sources like fish, eggs, and lean meats, which provide essential nutrients.


A study published in the British Medical Journal (2018) found that individuals following a low-carb, high-fat diet did not experience significant micronutrient deficiencies when the diet was carefully planned to include a variety of foods (Zinn et al., 2018). This underscores the importance of a well-balanced approach to any diet, including low-carb ones.


Myth 3: Low-Carb Diets Cause Heart Disease

Some people believe that low-carb diets, especially those high in saturated fat, can increase the risk of heart disease. This myth likely stems from the long-standing belief that dietary fat, particularly saturated fat, is a major contributor to heart disease.


However, recent research has shown that the relationship between dietary fat and heart disease is more complex than previously thought. Several studies have demonstrated that low-carb diets can actually improve markers of heart health, such as reducing triglycerides, increasing HDL (the "good" cholesterol), and lowering blood pressure.


A 2020 study published in the Plos One found that a low-carb diet led to significant improvements in cardiovascular risk factors compared to a low-fat diet (Dong et al 2020). This study suggests that low-carb diets, when appropriately designed, may offer cardiovascular benefits rather than harm.


knitted heart shape with sticking plaster

Myth 4: Low-Carb Diets Are Unsustainable

A common argument against low-carb diets is that they are difficult to stick to in the long term. Critics claim that these diets are too restrictive, making them unsustainable for most people.


While it’s true that some individuals may find it challenging to adhere to a low-carb diet, many people successfully maintain this way of eating over the long term. The key to sustainability is personalising the diet to fit individual preferences and lifestyle. For example, some people thrive on a very low-carb ketogenic diet, while others may do better with a more moderate low-carb approach that includes a higher intake of vegetables and some fruits.


A study published in Obesity Science and Practice in 2016 analysed long-term adherence to different diets and found that people who followed low-carb diets were just as likely to stick with their diet as those on low-fat diets (Hu et al.,2016). The study concluded that the sustainability of a diet depends more on individual factors and preferences than the macronutrient composition of the diet.


Myth 5: Low-Carb Diets Lead to Muscle Loss

Another concern is that low-carb diets can lead to muscle loss, especially in athletes or those who engage in regular strength training. This myth arises from the belief that carbohydrates are necessary to fuel muscle growth and maintenance.


In reality, adequate protein intake is the key to preserving muscle mass, regardless of carbohydrate intake. Most low-carb diets emphasize a higher protein intake, which can support muscle maintenance. Additionally, low-carb diets can enhance fat oxidation during exercise, which may help preserve muscle glycogen and reduce muscle breakdown.


A study published in the Journal of Strength and Conditioning Research in 2020 found that participants on a low-carb diet who engaged in resistance training did not experience any significant muscle loss compared to those on a higher-carb diet (Volek et al., 2020). This evidence suggests that low-carb diets can be compatible with muscle preservation, especially when combined with regular exercise.


older woman flexing a bicep muscle

Myth 6: Low-Carb Diets Cause "Keto Flu" and Are Hard on the Body

The term "keto flu" refers to a collection of symptoms that some people experience when they first start a ketogenic diet, including fatigue, headaches, and irritability. This has led to the belief that low-carb diets are inherently difficult on the body.


The keto flu is typically a short-term side effect that occurs as the body adapts to using fat for fuel instead of carbohydrates. It usually lasts only a few days to a week. These symptoms can often be mitigated by staying hydrated, replenishing electrolytes, and gradually reducing carbohydrate intake instead of making a sudden change.


A study published in the journal Frontiers in Nutrition in 2020 found that while some individuals do experience symptoms of keto flu, these effects are temporary and generally mild (Bostock et al., 2020). Moreover, the long-term benefits of a low-carb diet, such as improved energy levels, mental clarity, and stable blood sugar, often outweigh the initial adjustment period.


Conclusion

Low-carb diets are often misunderstood, with many myths and misconceptions clouding their true nature. While they may not be suitable for everyone, a well-planned low-carb diet can offer significant health benefits, including weight loss, improved metabolic health, and enhanced cardiovascular risk factors. As with any dietary approach, the key to success lies in personalising the diet to meet individual needs and ensuring that it is nutritionally balanced.





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CINNAMON DAYS CIC

Company number: 14343512

Cinnamon Days CIC is a community interest company, which is a not-for-profit organisation. Cinnamon Days CIC provides benefit to those who are disadvantaged as a result of chronic metabolic health conditions, and provides support for people with ME/CFS, Long Covid and Fibromyalgia

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