Is A Low-carb Diet Harmful?

The first low-carbohydrate diet was published by William Banting in 1863 in a booklet titled "Letter on Corpulence Addressed to the Public." Since then, many diet books have used the same principles to teach people how to lose weight effectively. Moreover, a study published in March 2007 in "The Journal of the American Medical Association" showed that low-carb diets were more effective for weight loss compared to low-fat diets and could result in about double the weight loss after 12 months.

High Saturated Fat Intake

Many of the people against low-carbohydrate diets argue that these diets are higher in fat -- especially saturated fats -- and cholesterol compared to other diets by including more meat, eggs, full-fat cheese, lard, butter and coconut oil. Although saturated fats have been demonized for many years, more and more evidence reveal that the diet-heart hypothesis, suggesting that saturated fats increase cholesterol levels, which in turn raise the risk of developing heart disease, is not supported by most well-designed scientific studies, as explained by the Weston A. Price Foundation. Therefore, even low-carb diets high in saturated fats are not harmful for your heart health, according to the foundation.

Lack of Fiber

Some people and organizations, including the Mayo Clinic, criticize low-carb diets for their low fiber content. Since whole grains, legumes, starchy vegetables and fruits are limited and even avoided by low-carb dieters, their fiber intake is usually lower than the recommended amounts, which can sometimes lead to constipation or other gastrointestinal problems. However, these problems can be avoided by including an abundance of non-starchy vegetables at each meal, such as leafy greens, artichoke, asparagus, cauliflower, broccoli, cabbage and zucchini, and drinking plenty of water -- making a low-carb diet perfectly safe and healthy for your intestines.

Ketosis

Very low carbohydrate diets, usually containing less than 50g a day, force the body into burning fat for energy, a process known as ketosis. This leads to the production of ketone bodies, which are used by the brain and various cells of the body for energy. While the body adapts from using carbohydrates to using fats, some people may experience some weakness, nausea, dehydration, dizziness or irritability. However, these side effects are temporary and usually do not last longer than a few days. It is also important to understand that ketosis is a perfectly normal state for the body and should not be confused with ketoacidosis, which corresponds to a dangerous condition that usually occurs with inappropriately managed Type 1 diabetes.

Healthy Low-Carb Diet Principles

Although many critics of the low-carb diet claim that these diets are dangerous, it is not the case. Low-carb diets constitute a good way for many people to lose weight and even improve their diabetes management. It is always a good idea to consult with a health care professional before starting on a low-carb diet. If you give your body time to adapt to using fat for energy and include plenty of non-starchy, low-carb vegetables and stay hydrated, you will be able to benefit from this new way of eating.