What Are Superfoods & Why Should You Eat Them?
AUG 30, 2023No food has super powers, but some are considered to be superfoods. These are foods that offer incredible health benefits for their nutritional profile.
Read MoreLow-carb or keto diets seem to be a hot topic in today’s world of health and nutrition. You may have tried this way of eating or are curious as to what it means exactly. A low-carb diet keeps carbohydrates to 30-40% of your daily calories, whereas a very low-carb diet (VLCD), is 21-70 grams of carbohydrates per day1.
So, what do these numbers look like when translated into food? Let’s consider a 170 lb female who keeps to a 2100 calorie/day diet. On the low end of a low-carb diet, that would be 158 grams of carbs daily (or 30% of calories). On a VLCD, let’s say 53 grams of daily carbs; somewhere in between 21-70 grams (that’s 10% of total calories).
Assuming she’s eating three meals with one snack a day, that’s 15 grams of carbs for each meal. That could be either:
Any one of these provides about 8 grams of carbs left for a snack, which could be one Greek yogurt cup.
Is this way of eating for everyone? Certainly not. But who exactly would this type of diet be recommended and not recommended? It’s recommended for:
However, a keto diet isn’t suggested for individuals with:
There have been a handful of benefits indicated in some studies with regards to a very low-carb diet. The American Diabetes Association 2019 consensus found that “very low-carbohydrate eating patterns have been shown to:
However, due to severely limiting an entire food group, there may be nutritional impacts such as:
Another area of impact is in the gut microbiome. Overall health and immunity corresponds with a diverse microbiota and what we eat influences that diversity. A high-fiber diet rich in fruits, non-starchy vegetables, and other plant-based foods promotes a diverse gut microbiome. Where antibiotics completely wipe out our gut microbiome, our gut environment changes pretty quickly in response to a change in diet.
So, what are the takeaways? Well, anyone who wants to start a low-carb diet to improve their metabolic health will likely have best results by reaching out to their primary care provider or working with a dietitian. Meal planning should focus on foods the person is already eating and enjoys, keeping in mind diversity, variety, avoiding GI symptoms, and meeting vitamin and mineral needs. Trendy diets will always be part of life. The most important thing is being able to rely on fact over fiction and utilize professionals, like dietitians, to help make and maintain sustainable eating habits that last.
Sources:
1, Warshaw, H., & Smithson, T. (2018, November). Very Low-Carbohydrate Diets - An Evaluation of Efficacy in Type 2 Diabetes Prevention and Management, and Considerations for Translating Research to Practice. Today's Dietitian. Retrieved December 2022, from https://www.todaysdietitian.com/newarchives/1118p28.shtml.
2,3, Danahy, A. (n.d.). Web exclusive: Guiding Clients Following Very Low-Carb Diets for Diabetes. Today's Dietitian. Retrieved December 30, 2022, from https://www.todaysdietitian.com/news/exclusive0820.shtml
No food has super powers, but some are considered to be superfoods. These are foods that offer incredible health benefits for their nutritional profile.
Read MoreEvery day in clinics across the country, health care providers advise patients to eat better and move more, especially those ...
Read MoreNutrition plays an important role in our overall health as it can help to prevent conditions such as diabetes and ...
Read MoreWhen you need local health information from a trusted source, turn to the CHI Health Better You eNewsletter.