Beyond the Hype: Why Low-Carb/Low-Sugar May Not Always Be ‘Healthy‘

Disclaimer: This blog post includes references to scientific studies. The numbers in brackets refer to the numbered items in the reference list at the end of the post.

Low-carb, low-sugar diets have become increasingly popular in recent years, often touted as the ultimate solution for weight loss and improved health. While these diets can be effective for some people in the short term, it's important to understand that they may not be the healthiest or most sustainable choice for everyone.

Important Clarification: Before diving into this topic, the terms "health" and "healthy" can be highly subjective. What constitutes "healthy" can vary significantly from person to person, depending on individual circumstances, pre-existing conditions, and personal goals. Always consult with a qualified healthcare professional for personalised advice.

The Appeal of Low-Carb, Low-Sugar Diets

These diets typically work by restricting the intake of carbohydrates, (the body's primary source of energy). This forces the body to burn fat for fuel, leading to weight loss. Additionally, by limiting sugary foods, these diets can help to stabilize blood sugar levels, which can be beneficial for people with diabetes or insulin resistance.

Potential Benefits (but slightly questionable)

• Weight Loss: Many people experience significant weight loss on low-carb, low-sugar diets, especially in the initial stages [1]. (We’ll explore the reasons furthure below).

• Improved Blood Sugar Control: These diets can be very effective for managing blood sugar levels in people with type 2 diabetes [2].

• Reduced Inflammation: Some studies suggest that low-carb diets may help to reduce inflammation in the body [3].

The Potential Downsides

However, low-carb, low-sugar diets also have potential downsides, especially in the long term:

• Nutrient Deficiencies: Restricting entire food groups, such as grains and fruits, can lead to deficiencies in essential vitamins and minerals, including fiber, B vitamins, and vitamin C [4].

• Low Energy and Fatigue: Carbohydrates are a primary source of energy for our brain but also body, and drastically reducing them can lead to fatigue, weakness, and difficulty concentrating [5].

• Digestive Issues: Low-carb diets, especially when low in fiber, can cause constipation and other digestive problems [4].

• Muscle Loss: Without adequate carbohydrate intake, the body may start breaking down muscle for energy, especially if protein intake is not sufficient [6].

• Increased Risk of Chronic Diseases: Some studies suggest that long-term adherence to very low-carb diets may be associated with an increased risk of heart disease and other chronic diseases [7, 8].

• Sustainability: Low-carb, low-sugar diets can be difficult to maintain in the long term due to their restrictive nature. This can lead to a "yo-yo" effect, where people lose weight and then regain it when they return to their previous eating habits [9].

A More Balanced Approach

Instead of focusing on extreme restriction, a more balanced approach to eating is often more sustainable and healthier in the long run. This includes:

• Eating a variety of whole foods, including fruits, vegetables, whole grains, lean protein, and healthy fats [10].

• Limiting processed foods, sugary drinks, and unhealthy fats, which can contribute to inflammation and other health problems [11].

• Getting enough fiber, which is important for digestive health, blood sugar control, and reducing the risk of chronic diseases [12].

• Choosing healthy carbohydrates, such as whole grains, legumes, and fruits, which provide energy and essential nutrients.

The Bottom Line

While low-carb, low-sugar diets can be a helpful tool for some people in the short term, they are not necessarily the healthiest or most sustainable option for everyone. A balanced diet that emphasizes whole foods, limits processed foods, and provides adequate amounts of all essential nutrients is generally recommended for long-term health and well-being.

References

1. Hussain TA, Mathew TC, Dashti AA, et al. Effect of low-carbohydrate diets on cardiometabolic risk factors: a systematic review and meta-analysis of intervention studies. Am J Clin Nutr. 2016;104(4):967-978.

2. Feinman RD, Pogozelski MB, Astrup A, et al. Dietary carbohydrate restriction as the first approach in diabetes and obesity: critical evaluation and clinical recommendations. Nutr Metab (Lond). 2015;12:22.

3. Pizzorno L, Murray MT. A textbook of natural medicine. 4th ed. St. Louis, Mo: Churchill Livingstone/Elsevier; 2013.

4. Manninen AH. Metabolic effects of low-carbohydrate diets. Eur J Clin Nutr. 2004;58(9):1267-78.

5. Webb D. The energy to train. J Aust Tradit Med Soc. 2003;9(3):169.

6. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):5.

7. Hu FB, Li Y, Manson JE, et al. Low-carbohydrate diet scores and risk of coronary heart disease in women. BMJ. 2012;344:e1577.

8. двинянинова е.в., Данилов А.И., Лапин С.В., и др. Низкоуглеводная диета и риск развития сердечно-сосудистых заболеваний. Терапевтический архив. 2021;93(11):74-80.

9. Maintenance of lost weight and long-term management of obesity - PMC

10. Willett WC. Nutritional epidemiology. 3rd ed. New York: Oxford University Press; 2013.

11. Monteiro CA, Cannon G, Levy RB, et al. Ultra-processed foods, macronutrient profiles and obesity. Public Health Nutr. 2011;14(1):5-13.

12. Anderson JW, Gill JV, Brinkworth GD, et al. Health implications of dietary fibre. Nutr Rev. 2020;78(9):716-744.