Are Low-Carb Diets Effective? Here’s What You Need To Know – Forbes Health

In addition to their role in providing energy, carbs also help regulate blood sugar, insulin metabolism and support cholesterol and triglyceride metabolism. When there is an overabundance of carbohydrates in the diet, these bodily functions can be thrown out of whack.

Dietary carbs can be divided into the following categories:

• Simple carbs, such as soda and candy, which cause a rapid rise in blood sugar
• Complex carbs, such as fruits, vegetables and whole grains, which have a more gradual effect on blood sugars due to their fiber and nutrients
• Fiber, the non-digestible part of complex carbs that supports gut health

Dietary guidelines recommend individuals fill 45-65% of their diet with carbohydrates, with a focus on having an optimal fiber intake and limiting simple carbs.

Low-carb diets typically provide around 20 to 130 grams of carbs per day and anywhere from less than 10% to 44% of calories from carbs. Some of the more popular low-carb diets include the following:

Ketogenic (Keto) Diet

Keto diets typically include 20 to 50 grams of carbs per day. “[This] diet gained attention in the early 20th century when physicians discovered the beneficial effects of carb restriction on the symptoms of epilepsy in children, therefore, these diets were used for the treatment of epilepsy,” says Alma Simmons, a registered dietitian nutritionist and maternal fetal medicine dietitian and diabetes educator at Ohio Health Hospital. “However, when people started realizing…