What Are the Advantages of a Low-Carb Diet?
Low carbohydrate diets offer proven health benefits as well as assisting with weight management. In fact, The Nutrition Journal conducted a study on the health effects of eating a low carb diet with high-fat proteins, versus a low glycemic index diet that recommends eating foods low in carbohydrates with low-fat proteins. The study elaborates on the benefits and risks of both diets.
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Insulin and Carbohydrates
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Insulin, a hormone produced by the pancreas, aids in the metabolism (digestion) of carbohydrates (sugar). When carbs are eaten, via the process of digestion, they are converted to glucose, the main energy source for the brain, red blood cells, and most muscles. All plant foods contain complex carbohydrates, while foods prepared with enriched flours such as bread, cake, cookies, as well as cereal, candy and ice cream contain simple carbohydrates. Both types of carbohydrates supply the body with an equal amount of energy --- four calories per gram. The difference between complex and simple carbohydrates lies in the metabolic process of digestion.
Digestion
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When blood glucose levels are low, the brain signals the body to eat because sugar supplies the energy needed to keep it functioning. When carbohydrates are eaten and glucose enters the blood stream, the pancreas releases insulin to gather up the glucose and carry it into the cells where it is transported to the brain and other areas of the body that utilize it as fuel to keep the body's engine running smoothly. Simple carbs are processed the same way as complex carbs, but the higher fiber content of complex carbs slows the process of digestion keeping blood glucose levels stable. Simple carbs are rapidly absorbed by the cells quickly depleting blood glucose. Within a short interval, the brain detects an insufficient supply of glucose in the bloodstream and triggers hunger sensations once again. This causes the energy highs and lows that accompany the consumption of simple carbohydrates.
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Appetite Control
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Stabilization of blood glucose with the consumption of complex carbs suppresses hunger aiding in appetite control. High fiber, complex carbohydrate foods are recommended in all low carb diets. Using the University of Maryland Medical Center's link to the U.S. Department of Agriculture's calorie charts, an apple contains 72 calories, while the caloric content of a commercially prepared blueberry muffin is 224 calories. Digestion of an apple (complex carb) takes longer, maintaining stable blood glucose levels. The metabolic process involved in digesting the blueberry muffin (simple carb) is quick, rapidly depleting blood glucose levels, and quickly creating the sensation of hunger (the desire to eat another muffin).
Weight Loss and Type 2 Diabetes
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The American Journal of Cardiology states that insulin resistance, over a period of 10 to 20 years, is a precursor of Type 2 diabetes. The metabolic effect of low carbohydrates diets in reducing obesity and decreasing insulin resistance, two important factors contributing to the decreased incidence of Type 2 diabetes, is also documented by the results of the study appearing in the Nutrition Journal.
Heart Health
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Metabolic syndrome, as defined by the American Heart Association, stems from obesity, high cholesterol, elevated blood pressure, and the body's inadequate ability to process insulin. The endothelium is the lining of blood vessels. On their Website, Itamar Medical tells us malfunctioning endothelium, a major risk factor in cardiac disease, can result from several factors including diabetes and high blood pressure. An advantage of low carb and low fat protein diets is the alleviation of metabolic syndrome by the improved utilization of insulin, minimization of blood fats, weight loss and the accompanying benefits of lowered blood pressure and decreased susceptibility to diabetes. Low carbohydrate diets, as stated in the Nutrition Journal study cited above, also act to decrease endothelial dysfunction.
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