Low Carb Pros
- Promotes high protein and healthy fats - Often a low carb diet hero’s lean animal protein such as fish and poultry, including heart-healthy fats such as extra virgin olive oil and avocado. There are also the inclusions for vegetables such as lots of non-starchy, micronutrient abundant vegetables.
- May assist in weight loss - A low carb diet encourages the inclusion of satiating protein and healthy fats, including non-starchy vegetables, this helps to add volume to meals which keeps you fuller for longer and doesn’t risk high energy density in meals.
- May assist in short term management of blood sugar levels - Studies suggest a low carb diet may assist in short term control of blood sugar levels in diabetes type 2 - however there is a lack of evidence to suggest a long term benefit of prolonged low carb diets.
- May assist in controlling appetite - Thanks to the satiating nature of protein and fats a low carb diet if adequately portioned can help you feel fuller for longer and more likely to not over consume due to a controlled appetite.
- Easier to comply with in comparison to a keto diet - A keto diet is lower in carbs and far higher in fat than a low carb diet, this can result in harder compliance and side-effects (including headaches, nausea and vomiting, AKA the ‘keto flu’), it is less likely to experience these symptoms on a low carb diet.
Low Carb Cons
- May experience some digestive issues - When eliminating whole grains, legumes, and starchy fruit and vegetables (high carbohydrates amounts), you’ll be consequently reducing your daily fibre intakes which may cause some discomfort. By reducing dietary fibre and an array of plant-based foods this can also impact the gut microbiome.
- Energy and mood fluctuations - You might experience some changes in mood and energy, with the reduction of the body's preferred energy source you may encounter some moodiness, irritability and brain fog, especially at the beginning stages of a low carb diet.
- May not be appropriate for those following a plant-based diet - Unlike animal protein (besides tofu), most plant-based protein sources such as lentils, beans and chickpeas are high in carbs. This can make achieving adequate protein challenging for those who avoid animal products.
- Minimal fruit - It’s not uncommon on a low carb diet people avoid fruit, or include small amounts such as lower carb fruits, like berries. Decreasing the diversity of fruit and other plant-based foods in your diet can mean you potentially miss out on the nutrient density they offer including their vitamins, minerals, unique antioxidants and other nutrients they offer.
- Poor compliance - Unless you are using a high-quality meal delivery service, following a low carb diet on your own can be overwhelming, leading to poor compliance and short cuts in the diet such as choosing highly processed convenience foods.