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FOOD
No-carb, low-carb & keto
There are numerous iterations of 'low-carb diet' but
here May Knight looks at no carb, low carb and keto.
Restricted carbohydrate diets
have become increasingly
popular in recent years as
people look for ways to lose
weight, improve their overall health
and - among the diabetes community
- reduce their insulin requirements.
There are numerous iterations of
'low-carb diet' but today we will be
looking at no carb, low carb and keto.
While they share some similarities,
they also have important distinctions.
Understanding these differences can
help determine which type of low
carb diet is right for you, should you
consider going on one.
No carb
A no carb diet is exactly that; a
diet that eliminates all sources of
carbohydrate. Instead, the diet
consists of protein, fat and nonstarchy
vegetables. The idea behind
removing all carbohydrates is to limit
the body's preferred fuel source -
which is glucose. Without glucose
the body is forced to burn its fat
stores for energy instead.
Your body is also less likely to
create new fat stores as less glucose
in the blood means less insulin; the
hormone responsible for storing
excess glucose as fat. There is
evidence that by reducing insulin in
the bloodstream over time, those
with pre-diabetes or Type 2 diabetes
could reverse their condition by
regaining insulin sensitivity.
However, the concept of a 'no
carb' diet is a misnomer. All whole
foods are complex, made up of
different ratios of protein, fat
and carbohydrates. While some
have very low quantities, it is
practically impossible to remove all
carbohydrates from the diet.
You also wouldn't want to;
the body relies on carbs and a
constant supply of glucose to
support healthy brain function.
Glucose is the primary source of
energy for the brain and removing
it could result in impaired cognitive
function; headaches, brain fog and
difficulty concentrating.
By cutting out carbs you would be
removing crucial sources of vitamins,
minerals and fibre putting yourself
at risk of nutrient deficiencies and
digestive issues such as constipation.
As with all restrictive diets
many find them unsustainable;
such a restrictive way of eating can
be difficult to adhere to and you
may find it impacts negatively on
your mental health, social life and
relationship with food.
Low-Carb
A low-carb diet has no fixed
definition but most commonly
requires eating less than 130g per
day. For context, the National Health
Service advises consuming at least
260g of carbohydrates per day, and
the Scientific Advisory Committee on
Nutrition suggests that about 50%
of our daily food intake should come
from carbohydrates.
Low-carb diets are also based on
the idea that reducing carbohydrates
and blood sugar levels will mean less
insulin produced; less glucose stored
as fat, ultimately resulting in weight
loss.
A low-carb diet still requires you
to track your carbohydrate intake,
which could be time consuming and
take some getting used to if it's new
to you. However, most people with
diabetes will already be familiar with
carb counting to manage blood sugar
levels and calculate insulin dosing.
Of course, the health benefits of
going low-carb will depend on what
carbohydrates you do choose to
include. Ideally you would consume
complex carbohydrates, such as
pulses, starchy vegetables, wholegrains
and fruit. On the other hand,
if you opt for processed, refined
carbohydrates and sugar it could