(Think sweet potatoes, potatoes, carrots, berries, apples, etc.). Just as there are healthy fats, there are healthy carbs. You can, but you won’t get that hunger-control benefit specific to Keto. This doesn’t mean you can’t lose weight on a moderate-carb diet. Why? Because being in ketosis reduces hunger hormones like ghrelin, which in turn reduces overall calorie consumption. Low-carb diets may also be preferable for weight loss. ![]() One randomized controlled trial showed that a low-carb diet lowered blood sugar more effectively than a moderate-carb diet in this population. For example, multiple studies have found that a Keto diet can improve blood sugar, insulin, and cholesterol numbers in those with type 2 diabetes. Some situations call for adding back carbs, while others call for staying Keto. ![]() Lactation ketoacidosis is rare, but several case reports suggest it’s something to watch out for. Severely restricting carbs after pregnancy may also increase the risk of lactation ketoacidosis, a dangerous condition of high ketone levels. This benefit, however, isn’t necessarily helpful for pregnant or nursing women who need more (not less) food to fuel their babies. One of the most cited Keto benefits is appetite suppression. But some people find they perform better with carbs. This doesn’t mean Keto athletes can’t perform at the highest levels. The harder and longer the effort, the more glucose it requires. Marathons, sprints, and Crossfit WODs are called glycolytic exercises because they require glucose (aka, carbs) for fuel. If you can’t live without them, bring them back. Not only do these foods please the palate, but they’re also packed with beneficial vitamins, minerals, and fiber. One of the hardest parts of going Keto is giving up certain fruits, sweet potatoes, whole grains, and other carby favorites. So if you feel like a hundred bucks after a few weeks on Keto, try bringing back some carbs. While most people can overcome this Keto flu with time, electrolytes, and diligent macro tracking, not everyone feels like a million bucks on a low-carb diet. Unfortunately, the transition from burning carbs (glucose) to burning fat (fatty acids) isn’t always a smooth one. When you cut carbs, your body shifts to burning more fat for energy. How might Keto affect your cholesterol? Consider getting a blood test to find out where you stand. It’s also important to note that HDL (your “good” cholesterol) and triglycerides can also serve as markers for cardiac risk, so LDL is only one piece of the puzzle. To be clear, Keto has also been shown to lower LDL in obese people. The fiber found in many high-carb foods also binds to cholesterol in the gut and carries it out of the body. How? Because eating carbs stimulates the hormone insulin, which in turn tells the liver to clear LDL particles more rapidly. For these folks, adding back carbs may lower cholesterol. Some people see elevations in LDL cholesterol (a frequently used marker of increased heart disease risk) after going Keto. Here are some situations in which it might be prudent to add back carbs. Let’s assume that you’re consuming a low-carb or Keto diet. Why might you switch from low-carb to moderate-carb? Let’s explore that question in more detail now. Low-carb isn’t working for them, energetically or otherwise.They can’t stand being without fruit or starchy tubers on Keto.They’re eating a high-carb diet and want to lose weight but aren’t prepared to take draconian anti-carb measures.Someone might consider a moderate-carb diet if: Researchers believe that high intakes of refined carbs (especially refined sugar) are a key driver of the obesity and diabetes epidemics in the US. Moderate-carb diets have too many carbs to be Keto, but fewer carbs than the average American diet. There’s less research on moderate-carb diets, but that doesn’t mean they aren’t beneficial. Low-carb and Keto diets have been extensively researched for benefits like weight loss, blood sugar regulation, and chronic disease risk reduction. For comparison, the NIH defines a high-carb diet as providing over 45% of calories from carbs, a low-carb diet as providing under 26% of calories from carbs, and a very low-carb diet (like Keto) as providing under 10% of calories from carbs. ![]() The National Institutes of Health (NIH) defines a moderate-carb diet as providing 26%-44% of your energy (calories) from carbohydrates. What is a moderate-carb diet? Which situations may call for more carbs? And when should you stick with Keto? Keep reading. Only personal experimentation can reveal which diet works best for you.īut before starting a carb experiment, it’s useful to understand the basics. Others do better on a moderate-carb diet. How many carbs should you consume for optimal health? That depends on your goals, preferences, and unique physiology.
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