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A new study by the researchers from Simply Good Foods USA, Inc. and the University of Vermont has revealed that a low-carb diet can give you all the essential nutrients.
A low-carb diet can help you lose weight quickly.
Low-carb diets have gained popularity for effectively managing Type 2 diabetes and obesity. However, critics have long claimed that reducing carbs leads to missing essential nutrients. A new study published in Frontiers in Nutrition debunks this theory to claim that low-carb diets can be nutritionally complete and sustainable, with the right planning.
The study was led by researchers from Simply Good Foods USA, Inc. and the University of Vermont. They designed three different 7-day meal plans, each representing a different level of carbohydrate restriction.
7-Day Meal Plans
- VLCD20 (Very Low-Carb Diet, 20g net carbs per day): Aimed at those looking to reach ketosis, a state where the body burns fat instead of carbs.
- VLCD40 (Moderate Low-Carb Diet, 40g per day): Offers more flexibility while still providing many benefits of ketosis.
- LCD100 (Liberal Low-Carb Diet, 100g per day): A more manageable approach that suits everyday life.
The study found that all three low-carb plans surpassed the recommendations for essential nutrients, including vitamins A, C, D, E, K, and B-complex, as well as important minerals like calcium, zinc, and magnesium.
Dr. Beth Bradley, co-author from the University of Vermont, explained in a media interaction, “Our findings suggest that, in addition to their role in weight management, low-carb diets can improve diet quality and help fill nutrient gaps.”
Many believe cutting carbs means sacrificing fibre. However, the study showed fibre intake stayed high, especially in moderate low-carb plans. Dr. Bradley pointed out that a low-carb diet can include fibre-rich foods. Non-starchy vegetables such as nuts, seeds, and certain fruits can fit without exceeding net carb limits.
Low-carb diets replace carbs with fats, causing concern. The study showed these plans improved fat balance. The omega-6 to omega-3 ratio improved from 8:1 to 1.5:1-2.6:1. The plans had more saturated fat, but the source matters. Saturated fat from whole foods affects health differently than from processed foods.
All three meal plans provided more protein than the minimum recommendations, making up 10-35% of daily calories. Higher protein intake helps preserve muscle mass during weight loss and supports healthy ageing, especially for middle-aged and older adults.
Sodium intake in these plans was slightly above the guidelines. However, the sodium-to-potassium ratio, which is important for heart health, was much better than the average American diet. The research suggested that this balance may be more important than sodium intake alone for cardiovascular health.
Tips For A Low-Carb Diet
- Choose whole, nutrient-dense foods.
- Include fibre-rich veggies, nuts, and seeds.
- Balance healthy fats.
- Prioritise protein.
- Consider iron and calcium needs.
The study found low-carb diets to meet most adults’ nutritional needs, especially for middle-aged women. Younger women may need extra iron, and older adults may require more calcium.
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