Is Low-Carb Diet Good Or Bad For Your Heart? New Study Answers

There is an ongoing trend of following diets which are low in carbohydrates aka carb. People who want to lose weight are favouring a low-carb or no-carb diet. Not just weight loss, this diet is also said to help in blood sugar management. While it has a host of benefits, experts have often warned about its risks – if not followed in a balanced and right manner. One query which people often have is whether a low-carb diet is good or bad for heart health. A recent study has attempted to answer this. If you want to know more about it, keep reading.

To get an expert view on this, we reached out to Ms Edwina Raj, Head of Services - Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore.

What Is The New Study On Low Carb Diet About?

A recent study has attempted to understand whether a low-carb diet is good or bad for your heart health. “It’s the quality of your diet that matters, not any particular macronutrient like fat or carbohydrates”, said lead study author, Dr Qi Sun. He is a specialist in nutrition and epidemiology at the Harvard TH Chan School of Public Health.  The findings were published in the Journal of the American College of Cardiology. 

This was a long-term, observational study of nearly 2,00,000 adults. It studied how low-fat and low-carb diets – rich in plant-based foods, whole grains and unsaturated fats – were associated with reduced risk of coronary heart diseases. 

Coronary heart disease takes place when fatty deposits called plaque build up in the heart’s arteries, stopping them from delivering oxygen-rich blood to the heart muscle. It can lead to chest pain, heart attack or cardiac arrest, when the heart suddenly stops pumping. The study mentioned that diets which are high in refined carbs and animal-based fats and proteins were linked with higher risk of these diseases. 

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Are No-carb Diets Sustainable?

Indian meals are known to be carb-heavy. Any Indian meal is incomplete without rice or roti. Yet, people who try to follow a no-carb or low-carb diet for weight loss. How sustainable is it in the longer run? “No-carb diets are generally not very sustainable for most people, especially in the Indian context . Cutting out all carbs can make meals boring and hard to follow long-term. It may cause tiredness, headaches, mood changes, and digestive problems because the body is missing important nutrients and fiber from fruits, vegetables, and grains,” explains Ms Raj.

The expert adds, “People may also feel weak during exercise or daily activities. While short-term weight loss is possible, maintaining it can be difficult. A more balanced diet that includes less portions  of healthy carbs, adequate intake of protein, and fats are easier to stick with, provides energy, and supports overall health over time.”

What Are The Benefits And Risks of A No-carb Diet?

On this note, Ms Raj lists down the pros and cons of a no-carb diet. 

Benefits:

• This diet can help some people lose weight quickly because the body burns fat for energy instead of sugar.
• It may also lower blood sugar and insulin levels, which can help people with diabetes. Some people feel less hungry on this diet. 

Risks: 

• It can cause tiredness, headaches, dizziness, and constipation due to lack of fiber. Long-term, it may lead to nutrient deficiencies, weak bones, or heart problems.
• It is hard to maintain and can affect mood and energy. 

“A balanced diet with some healthy carbs is safer and more sustainable,” concludes Ms Raj.

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The Final Word

A recent study has found that a low-carb diet is not inherently good or bad for your heart health.  It studied how low-fat and low-carb diets – if they are rich in plant-based foods, whole grains and unsaturated fats – are associated with reduced risk of coronary heart diseases. The lead author of the study has noted that it is the quality of your diet that matters, not any particular macronutrient like fat or carbohydrates.