A recent study has found that low-carb diets can not only meet but sometimes surpass recommended nutrient levels. Conducted by researchers from the University of Vermont and published in Frontiers in Nutrition, the study addresses concerns about the nutritional quality of low-carb diets.
Low-carb diets are often recommended for people with diabetes to help manage blood sugar levels by limiting foods high in carbohydrates or added sugars, such as sweets, starches, and refined grains. Although these diets are known for benefits like weight loss, there is ongoing skepticism about their nutritional adequacy.
Critics argue that reducing carbohydrates might lead to higher consumption of protein or fat while neglecting essential nutrients. To investigate, the researchers analyzed three different seven-day low-carb meal plans: two ketogenic diets, one with about 20 grams of net carbs per day and another with around 40 grams, and a third plan with a more moderate 100 grams of net carbs daily.
The study’s authors reported that all three meal plans exceeded U.S. recommendations for vitamins A, C, D, E, K, thiamin, riboflavin, niacin, B6, folate, and B12 for both males and females aged 31-70. Additionally, the plans surpassed calcium recommendations for adults aged 31-50.
Beth Bradley, a co-author from the University of Vermont, stated, “Our findings suggest that, in addition to their well-known benefits for weight management, low-carb diets can also enhance diet quality and fill crucial nutrient gaps.”
However, the study noted that certain groups, such as younger women needing more iron or older adults requiring additional calcium, may find these low-carb meal plans lacking in some nutrients.
The researchers also discovered that two of the meal plans, those with 40 and 100 grams of net carbohydrates, provided sufficient fiber for women aged 31-70 years. This contradicts the belief that low-carb diets are inherently low in fiber. The study indicates that high-fiber foods, such as non-starchy vegetables, nuts, seeds, and even some fruits and whole grains, can be part of a low-carb diet, especially in more liberal approaches.
Bradley emphasized, “The notion that a low-carb diet must be low in fiber is not supported by our data. Fiber-rich foods are crucial in a low-carb diet as they help reduce net carbohydrate intake while still providing essential nutrients.”
The researchers concluded that the low-carb meal plans offered adequate protein levels without exceeding safe limits.
