Six Scientifically Proven Benefits of Low Carb Diets
Sponsored by: Rich Bake
A low carb diet is one that minimizes the intake of carbohydrates, such as those found in sugary foods and starchy foods like pasta, while focusing on protein, healthy fat and plenty of healthy vegetables.
Low carb diets can have these six important health benefits:
1. Reduce body fat
Scientific studies and years of experience have shown that a low carbohydrate diet will reduce body fat, leading to weight loss. The amount of weight loss varies between individuals and will also depend on how aggressive you are in getting rid of sugar and carbs.
2. Improve blood sugar
Studies have shown that low carb diets reduce blood sugar levels. This is beneficial, especially for diabetics, as it improves the symptoms of diabetes.
3. Improve blood pressure
High blood pressure is one of the strongest known risk factors for stroke and heart disease. Lowering blood pressure is therefore an important step to lowering the risk of cardiovascular disease.
Studies indicate that low carb diets lower blood pressure in individuals with overweight or obesity.
4. Improve triglycerides
High blood levels of triglycerides are an important risk factor for cardiovascular disease and other health concerns.
Studies have shown that a low carb diet lowers triglyceride levels significantly.
5. Improve HDL cholesterol
Low levels of HDL (the good) cholesterol are associated with risk of heart disease.
Carbohydrate restriction has been shown to increase blood levels of HDL cholesterol.
6. Improve LDL cholesterol
LDL (the “bad”) cholesterol particles exist in different sizes ranging from small dense molecules to large and fluffy molecules. Many recent studies have looked into the importance of LDL cholesterol particle size, showing that people whose LDL-C particles are predominantly small and dense, have a three times greater risk of coronary heart disease. At the same time, the large and fluffy type of LDL-C may actually be protective.
Carbohydrate restriction has been show to have a positive effect on the particle size, reducing the number of very small and small LDL-C particles.
Note: Bear in mind that you may need to increase your water intake when you reduce carbohydrates.
Tip: When making adjustments to your diet, it’s a great idea to keep a daily journal to take note of what you are eating and any changes in your body. Over time you will learn a lot about what works for you!