A low carbohydrate (carb) diet refers to a limitation of carbohydrates intake in our diet and instead addition of foods that are rich in protein and fats to our diet. Carbohydrates in our daily diet is in the form of grains, fruits and starchy vegetables, . There are many types of low carb diets, based on the type there will be difference in limitations and ratio of carbohydrates that can be consumed.
Generally, a low carb diet is used as an effective tool to achieve weight loss but the benefits of a low carb diet stretches far beyond it. In truth, weight loss is more of a by-product of adopting a low carb lifestyle. Low carb diets are quite known for reducing risk factors associated with type 2 diabetes and heart disease. Here we are to look in to 5 proven health benefits of low carb diet.
LOWER BLOOD SUGAR AND IN TURN INSULIN DOSE
Diabetes is one of the most familiar types of disease which develops within a human body due to high sugar levels. With recorded reports to have affected millions of people worldwide, it can turn out to be lethal if dealt carelessly. Low carb diets are proven to be effective to reduce blood sugar levels as well as the intake of glucose lowering medications.
According to a study, people who cut down carbs from their diet are detected to have reduced sugar levels and almost immediately were able to trim down their insulin dosage by nearly 50 percent.
In another study carried out on people with type 2 diabetes who followed low carb diet, it is found that over a span of six months they were able to nearly purge the intake of insulin.
However, in case if you have decided to follow a low carb diet when you are under the assistance of insulin, it is advisable to seek the advice of your physician as you will have to alter the dosage of your insulin to stay away from hypoglycemia.
AID IN LOWERING BLOOD PRESSURE
It is a well known fact that high blood pressure or hypertension can pave way for many diseases including stroke and kidney failure. The chronic high blood pressure is very common illness and they are omnipresent. Low carb diets are found to be a valuable means to lower the blood pressure level.
According to a study, published in the Archives of Internal Medicine, nearly 150 overweight adults were segregated in to two groups and one were instructed to follow low carb diet and the other group was instructed to follow a low fat diet. Over a period of time according to the reports it was found that there was considerable amount of weight loss in both the groups. But in the group that followed the low carb diet, an average of 9.5 percent loss in body weight was detected and in addition to that researchers found changes in their blood pressure levels. They also found that almost half of the strength in the group had minimized their blood pressure medications.
ELEVATES YOUR ‘GOOD’ HDL CHOLESTEROL LEVELS
In case, if you happen to be a health conscience individual you would probably be well aware of the High density lipoprotein (HDL) popularly known as ‘the good cholesterol.’ When the levels of HDL are higher than the levels of Low density lipoprotein (LDL) in your body, it is the indicator of a good health as it keeps you away from the risk of heart related disease. Well, this can be quite counter intuitive as there is a wide spread common misconception that fat is terrible for the cardiovascular system.
Interestingly, a low carb diet can fillip the levels of the good cholesterol in your body as they cut out carbs and instead to supplement it they encompass a lot of good fat related food stuffs in the diet.
HELPS TO KEEP THE TRIGLYCERIDES UNDER CONTROL
Our blood stream contains these triglycerides which are known as the fat molecules. These fat molecules are very lethal and are the prime cause of heart diseases. The higher the fat molecules in the blood stream, the higher the risk of getting exposed to heart disease. So it is necessary to keep this triglycerides level under control in our blood stream. Again there is a commonly held belief that consumption of more fat will amplify the percent of triglycerides in blood but sarcastically many studies suggest otherwise.
According to many studies, intake of more carbs, specifically the simple sugar fructose, is found to boost the triglycerides levels in the body more than anything else. But cutting down carbs, especially refined or processed ones, from the diet is found to be an effective way to reduce triglycerides in blood. So following a low carb diet is an excellent way to lower the levels of triglycerides in blood and in turn reduce the risk of heart disease.
LOW CARB DIETS AID IN LOSING WEIGHT NATURALLY
When you have decided to shed some weight, it is quite natural to hand pick some routines or follow certain processes to achieve it. Generally, when it comes to weight loss the most popular method that everyone would suggest is to hit the gym hard. But instead of working hard, if you play smart and seek the assistance of a dietician he would suggest you to minimize the carbs in your diet. It is one of the most effective ways to shed weight without any side effects. In fact, if you choose to shed weight by following a low card diet, while on the process of shedding weight you can actually enhance your health conditions.
In a year-long study carried out on 600 overweight adults it was found that individuals following low carb diet lost more weight, sometimes 2 to 3 times much weight than the individuals following conventional weight loss diet or with physical activities.
Low carb diets are scientifically proven to be effective in an individual’s life as a result of which it is gaining more popularity among individuals who indulge in high physical activities, suffer from illness and who are health conscious. Even many dietitians advocate to follow a low carb diet with healthy source of carbohydrates to enhance overall health and stay happy.
As with any change, recipes and cooking may be a challenge initially when switching over to low carb. Check out our low carb recipe section for some lip smacking deliciousness.