Unlock Your Best Self: The Surprising Benefits of Low-Carb Diets!

low-carb diets nutritional benefits

Busted Myths: New Study Shows Low-Carb Diets Can Meet Nutritional Needs

Low-carb meal plans can effectively provide ample fiber, vitamins, and minerals.

Over the past decade, the popularity of low-carbohydrate diets has more than doubled. Studies show that adopting this approach to eating can significantly improve overall health and may even assist in managing or reversing type 2 diabetes. Despite this, concerns still persist about the nutritional adequacy of low-carb regimens. Critics argue that reducing carbohydrate intake may lead to an overconsumption of protein or fat while leaving essential nutrients lacking.

A New Study on Low-Carb Diets

However, a new study published in Frontiers in Nutrition dispels this myth. The research demonstrates that well-structured low-carb diets can not only meet but sometimes exceed nutritional requirements safely.

The study evaluated three different 7-day low-carb meal plans: two ketogenic diets—one providing around 20 grams of net carbs per day, and another offering approximately 40 grams—alongside a more liberal plan, averaging around 100 grams of net carbs daily. (Net carbs are calculated by subtracting fiber from the total carbohydrate intake.) All three plans fit the definition of a low-carb diet, which is defined as containing less than 130 grams of carbs per day.

low-carb diets nutritional benefits: Nutritional Advantages of Low-Carb Diets

Each of the meal plans comfortably exceeded nutrient requirements for key vitamins such as A, C, D, E, and K, along with essential B vitamins including thiamin, riboflavin, niacin, folate, and B6 and B12, for both men and women aged 31 to 70.

“Many Americans struggle to meet their nutrient needs through typical food choices,” explains Dr. Beth Bradley, co-author of the study and a professor in the Department of Nutrition and Food Sciences at the University of Vermont. “Our findings indicate that beyond supporting weight management, low-carb diets can actually promote better diet quality and close critical nutritional gaps.”

For certain subgroups with higher nutritional needs, only a few nutrients were marginally deficient in the low-carb plans, such as iron for younger women and calcium for older adults.

low-carb diets nutritional benefits:Fiber and Low-Carb Diets

Interestingly, the two plans containing 40 grams and 100 grams of net carbs respectively provided adequate fiber intake for women aged 31 to 70. This is particularly noteworthy, given that low-carb diets are especially popular among middle-aged women, making fiber intake for this demographic crucial.

“The belief that low-carb diets lack fiber is simply not borne out by the data,” Dr. Bradley adds. “In fact, fiber-rich foods play an integral role in a low-carb lifestyle, partly because they help manage net carb intake. Non-starchy vegetables, nuts, seeds, and even some higher-carb fruits, starchy vegetables, and whole grains—when consumed in moderation—contribute fiber while keeping net carbs in check, especially in the more flexible low-carb models.”

Macronutrient Distribution and Nutrient Ratios

Though each meal plan exceeded the Recommended Dietary Allowance (RDA) for protein, they still fell within the Acceptable Macronutrient Distribution Range (AMDR) of 10-35% of daily calories. This means the plans offered sufficient protein to avoid deficiency without reaching levels considered excessive or harmful.

Although the meal plans were lower in saturated fat and sodium than the typical American diet, they did slightly exceed recommended limits for these nutrients. Nevertheless, the plans provided more favorable omega-6 to omega-3 and sodium-to-potassium ratios, which are key indicators of heart health.

“Nutrition isn’t just about adding up numbers from a menu or food label,” Dr. Bradley points out. “The sources of your nutrients and how they integrate into your overall dietary pattern can play a larger role in influencing health outcomes. For example, a healthier omega-6 to omega-3 ratio is associated with a lower risk of cardiovascular disease and type 2 diabetes. Similarly, a better sodium-to-potassium balance may help reduce the risk of high blood pressure and heart disease.”

These latest findings contribute to the growing body of evidence supporting the health benefits of a lower-carb lifestyle. It shows that such a diet can foster improved diet quality, enhance overall wellness, and aid in managing or reversing diet-related conditions. While specific groups, such as younger women and older adults, might benefit from dietary supplements to address individual needs, low-carb diets offer a robust nutritional foundation for maintaining good health.

Reference

“Nutrient analysis of three low-carbohydrate diets differing in carbohydrate content” by Lani Banner, Beth H. Rice Bradley and Jonathan Clinthorne, August 5, 2024, Frontiers in Nutrition. DOI: 10.3389/fnut.2024.1449109.

This research was funded by Simply Good Foods USA, Inc., which also helped design the dietary models and contributed to the manuscript. LB and JC are employees, and JC is a shareholder, of Simply Good Foods USA, Inc., the parent company of Atkins and Quest Nutrition, which sell low-carbohydrate food products.