Sponsored: Is a low-carb diet safe?

Ask Leah! The Ingles Dietitian

Sponsored: Is a low-carb diet safe?

Do you think a low or no carbohydrate diet is safe?

It would be very difficult to have a diet that was "no carbohydrates" since even non-starchy vegetables have small amounts of carbohydrates. I do have concerns about low carbohydrate diets like the "keto diet". It's not just a matter of cutting down on a macronutrient (protein, fat, carbohydrates). Carbohydrates are found in foods like fruits, (starchy) vegetables, dairy products, beans, and whole grains that also have other vitamins, minerals and fiber. Eating fruits and vegetables have especially been linked to disease prevention and reducing your risk of certain types of cancers.

If you severely restrict carbohydrates you aren't getting those other nutrients, or not in the amount you should. There are short-term effects of the keto diet like bad breath and headaches. Some individuals have experienced kidney stones and elevated cholesterol from being on a keto diet. (https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/ketogenic-diet-what-are-the-risks)

If your goal is to lose weight, any diet that restricts calories may help, and if you couple that with more exercise and activity you will see weight loss. With highly restrictive diets like the keto diet you should ask yourself:

Can I maintain this sort of diet for the long term... not just a few weeks but months and years?
How will this affect my social life and my time with family and friends?
Will I be able to enjoy meals out without always having to ask for special dishes or special treatment?
How might this affect my health long-term?

Sometimes it helps to start by taking stock of what you are eating and seeing what you might need to add-- rather than subtract from your diet. A good place to start is MyPlate.

Leah McGrath, RDN, LDN

Related Items

Ingles Markets Corporate Dietitian

twitter.com/InglesDietitian

facebook.com/LeahMcgrathDietitian

800-334-4936

Tags:

Up Moses Creek: Coyote Howl

I was hiking in the woods above our house at ...

If a tree falls in the forest and no one is around...

The Joyful Botanist: Turtleheads

There are many different wildflowers that signal t...

Writing these columns for the last couple of years...

SUPPORT THE SMOKY MOUNTAIN NEWS AND
INDEPENDENT, AWARD-WINNING JOURNALISM

Contribute >

Ask Leah! The Ingles Dietitian

Partner content: Dinner — Something for Everyone?

Whether it’s a family gathering or a co-worker get together, what kind of meal can you make that will please everyone?

Ask Leah! The Ingles Dietitian

Partner content: Stories of dining during a disaster

Hurricane Helene was and continues to be a traumatic event for our region, but even within the worst of it, there are stories of resilience and ingenuity in ways that many had to deal with making or getting meals while having no power or water for days.

Ask Leah! The Ingles Dietitian

Partner content: Ways to (Continue to) Help Western NC

There are many churches and community relief and service organizations that are and will continue to help in the wake of Hurricane Helene. Please make sure you check on what local area churches may be doing or need in terms of donations. Money is often the best thing to donate so they can buy what they need. Volunteer time is also often appreciated.

Ask Leah! The Ingles Dietitian

Partner content: Post Hurricane

It is difficult to know what to write after a disaster of the magnitude caused by Hurricane Helene. It certainly teaches us the importance of coming together as a community to check on and help our friends and neighbors, and how vital our emergency response teams, first responders, National Guard, churches, shelters for both humans and animals, and relief organizations are in times like this.