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Low carb diets have been popular for years. But for some time, I've been talking about a zero carbohydrate diet, and that worries me. Depending on what you choose to eat, a diet without carbs can be even more restrictive than a keto diet. Although there is no specific limit in grams per day, this approach is essentially to eliminate as much carbohydrate as possible. Since vegetables typically contain 3 to 4 grams of net carbs (ie total carbs minus grams of fiber) per cup, and that one ounce of nuts provides about the same, a truly zero goal carbohydrates eliminates more health protection foods than any other diet.
This approach reminds me of the fat-free fashion I encountered when I first became a registered dietitian, as it pushes a trend philosophy to the extreme. Many years ago, when fat was vilified, I met customers obsessed with the idea of avoiding fat at all costs. If anything contained even half a gram of fat per serving, they would banish it, fearing that these half grams would add up to too much whole grams at the end of the day. This mentality led to filling the lipid gap with carbohydrates and sugar, which ultimately led to weight gain and a host of fat-related side effects, ranging from dry skin to hormonal imbalances.
As with lipids, carbohydrates need to focus on quality and balance, not on banishment. It is quite true that there are some bad carbohydrates, such as processed cereals and refined sugar; but that's part of the carbohydrate story. Here is an badogy that I use with my clients: Some types of workouts can lead to injury. But that being true, it does not mean that you should avoid training yourself completely. The goal of the exercise is to choose the right type and amount to get benefits. And the same is true for carbohydrates.
Losing and maintaining a healthy weight and preventing diseases such as diabetes does not require such extreme limits on carbohydrates. In fact, trying to eliminate all carbohydrates has adverse effects on quality of life and health. Here are four to consider.
You could miss important nutrients
The reduction in carbohydrates severely reduces the consumption of many essential nutrients in foods that are shunned or limited, including vitamins, minerals, antioxidants, fiber and prebiotics (see below) and even healthy fats. There are no multivitamins or powder supplements that can replace the myriad of health-protective nutrients that cease to appear for work in the body. This deficiency can potentially affect immune function, cognitive health and increase the risk of chronic diseases, including heart disease and Alzheimer's. In fact, in the blue zones, areas of the world where life is the longest and the healthiest, the diets are mainly plant-based and relatively rich in carbohydrates.
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Avoidance of carbohydrates could harm digestive health
The recommended daily target for fiber is at least 25 grams per day. And this important nutrient is found only in foods containing carbohydrates. A high fiber diet is badociated with a greatly reduced risk of heart disease, stroke, high blood pressure, diabetes, obesity and certain diseases of the digestive system . Some types of fiber also act as prebiotics, which serve as food for beneficial intestinal bacteria that support immunity, anti-inflammatory, and mental health. Fiber supplements are available, but research shows that they do not offer the same benefits as fiber from whole foods.
You could have a low carb flu
You have probably heard of keto flu. This occurs when someone adopts a keto diet for the first time, with symptoms that may include headaches, brain fog, irritability, dizziness, nausea, and muscle aches. This happens when your brain, which usually uses up to 60% of all the carbohydrates you consume, has to adapt to a different fuel source. But just because your body can adapt is not the ideal. The same is true of giving up carbohydrates. Again, it is not necessary to lose weight or to have optimal health, so why torture yourself?
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There may be social and psychological side effects
No matter what extreme diet makes social eating a challenge. I've heard many stories from clients about how their strict diet allowed them to avoid meeting with their friends and family or making them obsessed or fearful for food. Others who are unable to maintain the restrictions, and thus fall off the wagon, often experience extreme guilt and even depression. Following and giving up strict diets is a pattern that can turn into serious eating disorders and affect people's quality of life and mental health. In addition, a systematic study of 11 studies concluded that herbal diets containing healthy carbohydrates are badociated with significant improvements in emotional well-being, including depression.
Conclusion: A zero carbohydrate diet is neither necessary nor recommended for long-term weight loss or optimal health. In fact, recent research shows that an herbal diet consisting of whole foods rich in fiber; monounsaturated fatty acids, such as avocado, olive oil and nuts; and plant-based proteins, such as lentils and beans, play a major role in the prevention and management of type 2 diabetes. It has been proven that herbal diets, including carbohydrate is moderate to high, causes weight loss, improves insulin resistance, supports a healthy intestinal microbiome and reduces the formation of advanced glycation end products, or AGEs, badociated with aging.
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How to include carbohydrates in your diet
Erase an entire macro, which means no carbs at all; only fat and protein – can be an easier way to lose weight because it's simple, but it's not better. And for the most part, it's not sustainable. Instead, increase your intake of a wide variety of non-starchy vegetables, making it the heart of your diet. Include servings of fruit, whole grains, and starchy vegetables that match your body's fuel needs, based on your age, gender, ideal weight, and level of activity. In other words, a small 40-year-old woman with an office job and 20 pounds to lose should not eat as much carbohydrate as a tall, skinny 25-year-old athlete.
Also include anti-inflammatory and satiety-inducing fats that are good for the circulation, such as avocado and avocado oil; extra virgin olive oil and olives; nuts; seeds; and nut butters / seeds. And eat more meatless meals including lentils, beans and chickpeas as a source of protein. This scheme provides a much wider range of nutrients necessary for well-being. This is an approach you can keep for the long term, which is one of the most important factors for not only losing weight, but also keeping it off for good.
Cynthia Sbad, MPH, Dt.P., is the editor-in-chief of nutrition at Health, a successful New York Times author and nutrition consultant for the New York Yankees.
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