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Simple Good Foods USA, Inc. And a new study by researchers at the University of Vermont has shown that a low-carb diet can give you all the necessary nutrients.
A low-carb diet can help you lose weight quickly.
The low-carb diet has gained popularity to effectively manage type 2 diabetes and obesity. However, critics have long claimed that the essential nutrients disappear by reducing carbs. A new study published in the frontiers in nutrition claims the principle to claim it Low carb diet Nutrition with the right plan can be complete and durable.
The study leads only Good Foods USA, Inc. And was done by researchers at the University of Vermont. He designed three different 7-day meal plans, represents a different level of carbohydrate restrictions.
7-day meal plans
- VLCD20 (very low-carb diet, 20 grams of net carbs per day): In search of ketosis, a state where the body burns fat instead of carbs.
- VLCD40 (medium low-carb diet, 40 grams per day): Providing many benefits of ketosis still provides more flexibility.
- LCD100 (Liberal low-carb diet, 100 grams per day): A more manageable approach that corresponds to everyday life.
The study found that all three low-carb schemes exceeded recommendations for essential nutrients including vitamins A, C, E, K, and B-Complex, as well as important minerals such as calcium, zinc and magnesium Too.
Vermont University co-writer Dr. Beth Bradley explained in a media interaction, “Our findings suggest that, in addition to their role in weight management, low carb diet can improve diet quality and help to fill the gap of nutrients.”
Many people believe that cutting of carbs means renunciation of fiber. However, the study showed that the fiber intake has been high, especially in moderate low-carb schemes. Dr. Bradley reported that low carb diet may include fiber -rich foods. Non-starkti vegetables such as nuts, seeds and some fruits can fit without crossing net car boundaries.
Low-carb diets change carbs with fat, causing anxiety. The study showed that these schemes improved fat balance. The omega -6 to omega -3 ratio improved from 8: 1 to 1.5: 1-2.6: 1. The plans had more saturated fat, but the source matters. Fats saturated with whole foods affect health separately compared to processed foods.
All three food schemes provided more protein than minimum recommendations, making 10–35% of daily calories. High protein intake helps preserve muscles during weight loss and supports healthy aging, especially for middle -aged and older adults.
The intake of sodium in these schemes was slightly above the guidelines. However, the sodium-to-potassium ratio, which is important for heart health, was much better than the average American diet. Research suggested that this balance may be more important than sodium intake alone for heart health.
Tips for low carb diet
- Choose complete, nutrient-deleted foods.
- Include fiber-rich vegi, nuts and seeds.
- Balance healthy fat.
- Priority to protein.
- Consider the needs of iron and calcium.
The study found a low-carb diet to meet the nutritional needs of most adults, especially for women in the middle age group. Small women may require additional iron, and large adults may require more calcium.
- Place :
Delhi, India, India
