There's nothing novel or unique about a low carb diet. In fact, these diets based on a lower intake of carbohydrates have been around in one form or another for over three hundred years.
They were first introduced by John Rollo towards the end of the 1700s as a treatment for diabetes. However, it wasn't until Bill Banting popularized the low carb diet almost 150 years later that they really caught the public imagination. Actually, reduced carb diets are still referred to as Banting diets.
So what exactly happens on a low carbohydrate diet?
One should eat less of carbohydrate, obviously, and more of fat and protein to make up the daily calorie intake.
This means bringing down the consumption of fruits, sugar, starch and a few kinds of vegetables. Other food stuffs to avoid include bread, rice and pasta. There is no restriction on eating cheese, fish, eggs and meat.
Sticking to a low carb diet has several benefits. Changes that happen in the body while on the diet include:
- a fall in insulin levels
- a reduction in fat
- other metabolic changes that are beneficial
- reduced heart disease risk
- less craving for food while on the diet
- consuming fewer calories due to lack of appetite
Low Carb Diet and Insulin
The hormone that helps cells take up extra glucose from the blood is called insulin. It provides energy to cells in the form of glucose. When the cells already have a surplus of energy, the extra glucose is stored away as fat.
In a recent report published in the famous New England Journal of Medicine, it was shown that a low carb diet brought down insulin levels in blood by over a fourth (27%) while simultaneously heightening the sensitivity of cells to whatever insulin was available. This ensures that glucose metabolism remains unaffected and the pancreas will not have to be stressed to produce more of the hormone. Diabetic risk therefore comes down.
Low Carbohydrate Diets and Weight Loss
Diets can help reduce body weight in two ways - by losing water and by losing fat. Initially, more water is lost than fat. Insulin influences this by reducing blood sugar levels. When a low carb diet is followed, glucose levels are maintained at a stable level and the body does not retain water.
In the long run, fat loss is also seen with carbohydrate restriction. More than twenty different research studies have confirmed the effect of low carbohydrate intake in getting rid of belly fat as well as visceral fat. In fact, some of these studies suggest that the effect may be even greater than in people who are on low carbohydrate diets.
There are several more benefits to cutting down on carbs in diet and a detailed review article that summarizes the extensive recent research on the topic can help understand the nuances of its metabolic impact and health promotion effects.
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