Every year, millions of Americans go on diets for a variety of reasons, including better managing a health condition or simply wanting to feel better in their skin. As you explore the vast array of diets online, you may wonder: Is this one healthy for me?
The low-glycemic and low carb diets are frequently confused even though they have been the subject of several research studies. While both strive to enhance health, they have distinct characteristics. This post will review each diet, comb through the facts, and explain the healthiest option for your goals.
What Is the Low-Glycemic Diet?
Perhaps during your most recent yearly checkup, your doctor urged you to start “watching your carb intake” because your latest A1C (hemoglobin A1C, a three-month average of your blood sugar levels, according to MedlinePlus) had risen to dangerously high levels. After conducting some studies, you will find the low-glycemic diet.
The low-glycemic diet does not force you to reduce carbohydrates (phew!), but it does stress eating low-glycemic meals over high-glycemic items. Carbohydrate-containing foods, such as apples, pasta salads, and cookies, are all assigned a glycemic index value ranging from 0 to 100.
Most foods with a low glycemic index (GI) of 55 or below include fruits, vegetables, legumes, yogurt, and nuts. These are considered low-glycemic items and can be included in your usual diet. Foods having a GI of 70 or above are classified as high GI. These items include baked pastries, white rice, bread, and cereals.
According to the Glycemic Index Foundation, high-GI meals can cause your blood sugar to surge and swiftly plummet. Therefore, they should be consumed in moderation. A low GI diet can help keep your blood sugar levels steady, which may help you lose weight, increase your energy, and lower your risk of specific health concerns, such as diabetes.
However, this strategy has limits. The diet does not consider food as a whole, and some healthy items have a high glycemic index. Watermelon, for example, has a GI of 70; yet, this luscious fruit is low in total calories and high in antioxidants and water, and most nutritionists believe that it is a solid choice for many healthy eating habits. Second, the low-glycemic diet significantly focuses on portion sizes, which can be easily misjudged. Finally, not all foods are included on the glycemic index, so you may be perplexed if you cannot discover a precise GI rating for your favorite cuisine.
What Is the Low Carb Diet?
A low carb diet limits the number of carbohydrates consumed daily. The low carb diet has grown so popular that there are other variations, including the Atkins diet, Whole 30, and the South Beach Diet, all of which prioritize low carb intake but have their own eating guidelines.
Generally, the low carb diet restricts your carbohydrate consumption to a proportion of your total daily calories or specifies the total gram quantity you can ingest daily. The National Library of Medicine defines a low carbohydrate diet as one in which carbohydrates account for fewer than 26% of daily calories or less than 130 grams of total carbs daily. The purpose of this diet is to aid with weight loss and blood sugar management.
The low carb diet varies from the keto diet. The keto diet is very low carb, with carbohydrates accounting for less than 10% of total calories, or around 20 to 50 grams daily—just enough to consume a banana! At EatingWell, we recommend drinking at least 40% of your calories from carbohydrates and no less than 120 grams of carbohydrates every day.
If you drastically reduce your carb consumption, you may not get enough vitamins, minerals, and fiber from carb-rich foods, including fruits, vegetables, whole grains, and legumes. Furthermore, consuming excessive amounts of specific items commonly advocated on keto diets, such as bacon, butter, or full-fat cheese, may have negative consequences on heart and digestive health over the term.
Which Is Healthier?
This raises the question of which diet is healthier: low-glycemic or low carb. Let us take a deeper look at the research.
When compared to other diets, the low-glycemic diet is better for cholesterol and blood sugar management, particularly for persons who have or are at risk of developing diabetes. A 2019 meta-analysis published in The American Journal of Clinical Nutrition found that people on the low-glycemic diet had lower A1C, fasting blood glucose, total cholesterol, and LDL cholesterol than those on other diets. Another 2022 meta-analysis published in the journal Nutrients discovered that the low-glycemic diet was similarly beneficial in lowering blood sugar levels and modestly reducing body mass.
On the other hand, the low carb diet has been promoted for its weight-loss properties. However, individuals’ outcomes did not vary significantly compared to a low-fat diet, according to a 2022 meta-analysis published in Frontiers. When researchers compared the health advantages (e.g., blood sugar and cholesterol levels) of a low-fat and low carb diet, they discovered no difference. Furthermore, an extremely low carb diet may negatively impact your mood.
A 2023 meta-analysis published in the Journal of Affective Disorders discovered that a low carb diet increased anxiety considerably when individuals’ carbohydrate intake was less than 26%. The American Heart Association also placed low-carb and extremely low carb diets, such as the keto diet, near the bottom of its list of diets that enhance heart health.
The Bottom Line
According to new research, a low-glycemic index diet may have more health advantages than a low carb diet. Low-glycemic and low carb diets can help you lose weight; however, the low-glycemic diet is less restrictive and more effective in lowering blood sugar and cholesterol levels. Furthermore, a very low carb diet can impact one’s mood, has not been demonstrated to improve heart health, and is not a long-term diet plan.
As a certified dietitian nutritionist, I do not encourage fad diets or any particular diet. While the low-glycemic diet may benefit some, it may not suit everyone. Diets have restrictions and drawbacks. Plus, what works for one person may not work for another. Nutrition is a personal matter; each individual has needs, medical history, dietary preferences, and goals that must be considered before beginning any meal plan. It is always suggested that you consult a qualified dietitian or nutritionist before starting any diet or food plan.
0 Comments