The Hidden Dangers of Eating Low Carb
Low-carb diets like Keto and Paleo have become a popular choice for weight loss, but they come with a range of health risks that can be worth considering before diving in. While these diets focus on limiting carbohydrate intake, which can lead to initial weight loss, they may also pose challenges to long-term health and wellbeing if not carefully balanced.
Here are some potential downsides to low-carb diets and how to minimise these risks if you or someone close to you is thinking of going low carb.
Potential Health Risks of Low-Carb Diets
1. Hormonal Imbalances and Fatigue
When you dramatically reduce carbs, your body produces less insulin, a hormone that helps regulate blood sugar. For some people, this drop can lead to fatigue, mood swings and even hormone imbalances, particularly in women. Carbs play an essential role in maintaining adequate levels of leptin (the satiety hormone) and thyroid hormones, both of which are crucial for energy levels, metabolism and overall mood.
2. Gut Health Impact
Carbohydrates, especially fibre-rich options like fruit, vegetables and whole grains, are the primary fuel for the healthy bacteria in our gut. Reducing carbs significantly can decrease fibre intake, starving beneficial gut bacteria and disrupting the balance of the microbiome. This can lead to digestive issues, inflammation and a weaker immune system over time.
3. Nutritional Deficiencies
Many low-carb diets restrict whole food groups, which can lead to nutrient deficiencies. Fruit, legumes and wholegrains are rich sources of essential vitamins and minerals, including potassium, magnesium and various B vitamins. Without them, you might be more susceptible to nutrient deficiencies that impact heart health, energy levels and brain function.
4. Increased Risk of Cardiovascular Issues
Replacing carbs with high amounts of protein or saturated fats—common in low-carb diets—can strain the heart. Over time, diets high in fatty and processed meats will increase cholesterol levels and your risk of cardiovascular disease. Diets that are over 40% fat have also been linked to insulin resistance, increased appetite, inflammation and even changes in gut bacteria that can contribute to weight gain.
5. Impact on Mental Wellbeing
For some people, low-carb diets can negatively affect mood and mental clarity. Studies show that low-carb intake may be linked to mood swings and lower energy. Without carbs, which are the body’s main source of quick energy, it’s common to experience brain fog, irritability or even lack motivation.
6. Decreased Athletic Performance
If you’re someone who enjoys high-intensity workouts or sports, you may find your performance suffers on a low-carb diet. Carbohydrates are essential for energy, especially during anaerobic activities like sprinting or weightlifting. Without them, athletic performance may feel slower or weaker.
How to Minimise Health Risks on a Low-Carb Diet
If you or your partner is committed to trying a lower-carb plan, there are ways to mitigate some of the health risks involved. First of all, low carb doesn’t need to be NO carb. So make sure to include some.
- Maximise Fibre Intake
Make fibre a priority by including as many low-carb vegetables as possible. Avocado, chia seeds and flaxseeds are low in digestible carbs but provide fibre and healthy fats, which can help with satiety and digestive health.
- Choose Healthy Fats
It’s easy to go overboard on fat with a low-carb diet, but there’s no need to add butter to your coffee or eat fatty meats every day. Instead, aim to use extra virgin olive oil, avocado, seeds, nuts, fish and seafood, which contain beneficial fats that support heart health. Limit high-fat dairy such as cream and cheese, processed meats and fatty cuts of meat where possible.
- Think About Long-term Sustainability
Most people find low-carb diets difficult to maintain long-term and dietary monotony can also impact mental wellbeing and one’s relationship with food. Rather than following an extreme approach, try focusing on sustainable habits that can last beyond any one diet phase. Practicing healthy eating habits—like filling half your plate with vegetables, reading labels, choosing whole foods and selecting olive oil and seafood as regular staples—are skills that can benefit your health for life.
Finding Peace with Carbs
Carbs aren’t the enemy—they’re an important part of a balanced intake that supports energy, mood, gut health and overall well-being. By including low GI, fibre rich carbohydrates and eating them in balance with protein and vegies, you can enjoy the benefits of a varied intake without the risks associated with extremely low-carb eating.
Remember, sustainable eating is about balance, not restriction. The best way to eat is in a manner that you can sustain over the long term and benefits both your physical and mental wellbeing.
References for us science geeks!
Insulin Resistance: A study published in Diabetes found that high-fat diets can lead to insulin resistance, particularly through the accumulation of saturated fatty acids, which can impair insulin signalling in muscle and liver tissues.
Boden, G. (2002). "Fuels and Insulin Resistance." Diabetes, 51(Supplement 1), S227-S230.
Increased Appetite: Research published in Obesity Reviews indicated that diets high in fat can increase appetite and caloric intake, potentially due to changes in gut hormones and metabolic pathways.
Avena, N. M., & Gold, M. S. (2011). "Dopamine and the Brain's Reward Pathway: Implications for Addiction and Obesity." Obesity Reviews, 12(5), e130-e139.
Inflammation: A study in the American Journal of Clinical Nutrition found that high-fat diets can promote systemic inflammation, which is linked to obesity and metabolic disorders.
Kahn, S. E., et al. (2006). "Obesity, Insulin Resistance, and the Metabolic Syndrome." American Journal of Clinical Nutrition, 83(4), 706S-712S.
Changes in Gut Bacteria: Research published in Nature indicated that a high-fat diet can alter gut microbiota composition, contributing to obesity and metabolic disturbances.
Turnbaugh, P. J., et al. (2008). "An Obesity-Associated Gut Microbiome with Increased Capacity for Energy Harvest." Nature, 444(7122), 1027-1031.