After five years of watching bad science, defensiveness from both sides, and extremist advocacy rather than balance, I've written an article which is an appeal for nuance on
the issue of low carbohydrate diets.
Not exact matches
In a study that included overweight and obese participants, those with
diets with
low glycemic index
of dietary
carbohydrate did not have improvements in insulin sensitivity, lipid levels, or systolic blood pressure, according to a study in the December 17
issue of JAMA.
On the flip side, I have gotten a lot
of emails and letters from people who follow a
low - carb
diet or specifically paleo
diet who are working out 5 - 6 days a week and dealing with horrible sugar cravings, hormone imbalance and other
issues similar to what I experienced, and I can only attribute this to our body's preference for using the glucose from
carbohydrates as its primary energy source.
In the September 2nd
issue of the Annals
of Internal Medicine, Tulane University researchers published a report, titled Effects
of Low -
Carbohydrate and
Low - Fat
Diets, A Randomized Trial, in which they evaluated weight loss and various cardiovascular risk factors in a group
of 148 men and women without cardiovascular disease.
The
Low - FODMAP
diet was developed by researchers at Monash University to address gastrointestinal
issues by targeting a specific category
of carbohydrate called FODMAPs.
Underating on
carbohydrates and following
low - carb
diets (where you over-eat on fat and protein) can lead to many health
issues, including premature ageing, kidney disease, impaired liver function, skin conditions (i.e. acne or eczema), weight gain (which is the opposite
of what you want), and more.
Many
of the studies
of low -
carbohydrate diets have been conducted on people that are already dealing with health
issues such as heart disease, diabetes and metabolic syndrome.
[5:01]-- Research paper; Glycemic variability — assessing glycemia differently and the implications for dietary management
of diabetes by Jeannie Tay, Campbell Thompson, and Grant D. Brinkworth [6:47]-- Continuous glucose monitoring [8:29]-- Methods to diagnosis diabetes [9:29]-- Associated health
issues with glucose variability [10:13]-- CSIRO study; Comparison
of low - and high -
carbohydrate diets for type 2 diabetes management: a randomized trial [10:43]-- The National Health and Medical Research Council (NHMRC)[14:34]-- The breakdown
of macronutrients between the
low carb and the high carb arm
of the study [18:47]-- The outcomes
of the study [22:52]-- How to approach reducing medication on a
low carb
diet [26:44]-- CSIRO announcement based on this study?
Regarding
carbohydrate source, a
diet with a
low versus high glycemic index can be used to reduce HbA1c moderately (by ∼ 0.5 %).13 Case series and pilot studies reveal more substantial improvements in HbA1c and other benefits (less hypoglycemia and reduced glycemic variability) with a very
low —
carbohydrate diet (VLCD).14 — 21 Although varying to some degree among studies, a VLCD is typically defined as ≤ 20 to 50 g per day
of carbohydrates or ≤ 5 % to 10 %
carbohydrates as a proportion
of calories.22 — 24 In T1DM, small sample sizes and methodological
issues limit the significance
of VLCD benefits, and little is known about prevalence, practice, and sustainability.