In today’s era of digitalisation, social media has become an integral part of our daily lives. As highlighted in the 2023 social media penetration report by Statista, as many as 462 million Indians are active social media users among which WhatsApp and Instagram accounted for the maximum users.
This is a valid indicator of our dependence on social media daily. While accessing social media platforms does serve as a great resource for information, the abundance of false information and myths about various topics including health and dietary information exposes us to considerable risks.
For instance, those scanning through social media pages and the internet for clarity on low-carb diets often find themselves struggling to find credible information. That’s exactly why it is important to undertake thorough research, rely on credible information and, if need be, consult an expert before making lifestyle changes.
In our persistent bid to find reliable information, let’s first understand the low-carb diet before debunking some of its most common misconceptions and myths plaguing the digital world:
What is a Low Carb Diet? (Understanding Low Carb Diet)
A low-carb diet includes fewer carbohydrates and is rich in protein, vegetables and fats. This type of Low carb high protein diet leads to multiple health benefits such as weight loss and sugar control. In such a diet, fruits, vegetables and other food items rich in carbohydrates are to be reduced, whereas foods like nuts, butter, cheese, poultry, meats etc. can be added for consumption. Considering Indian demographics, the daily recommended dose of carbs is 50g/day. No fruits are allowed for intake and eating of honey, sugar or jaggery is prohibited.
Low Carb Diet Benefits
Apart from reducing weight, there are also other benefits which a low-carb diet offers:
- Decrement in joint and muscle pain
- Lesser cravings for sugary items
- Low blood pressure
- Maintenance of good cholesterol
- Reduction in blood glucose
- Decrease in headache frequency
- Enhanced skin health
- Increase in energy levels
There is also a common misconception that a low-carb diet means completely cutting off the carbs from the meal. However, the reality is different from what it is assumed. As discussed above, a limited amount of carbohydrates is necessary for the body to function efficiently. There are more such myths and misconceptions which are identified further in the article.
Common Myths and Misconceptions about Low-carb Diet
Some of the common misconceptions that commonly surfaced over social media platforms and grab audience attention are
Myth - 1: Carbs - Your Enemy!
Social media is flooded with fake news articles and posts referring to carbohydrates as human’s enemy.
Fact:
Even though low-carb consumption leads to weight loss, it is important to understand that not all carbs are the same. People need to make their food choices between complex and simple carbs as the former ones take time to digest and are mostly avoided in the low-carb diet. This somewhat refers to including whole grains, vegetables and fruits over sugary items, white breads etc.
Myth - 2: Unsustainable Diet:
It is also speculated that a low-carb diet is highly unsustainable for the fact that it is quite restricted to a few food groups.
Fact:
Science does not stick to the fact that a low-carb diet is difficult to follow. In comparison to a calorie-cut diet, a low-carb diet rather allows people to eat until their hunger is satisfied while focusing on weight management.
Myth - 3: The Decreased Weight is Water Weight:
It is claimed that whatever a person reduces initially with a low-carb diet is just the water weight.
Fact:
Carbohydrates are stored in muscles and the liver. These stored carbs utilise stored glucose called glycogen and supply the body with the same to meet glucose requirements. When a person follows a low-carb diet, their stored glycogen levels drop, causing them to lose a lot of water. Because of this, a low-carb diet initially leads to shredding in the water weight. Additionally, it also leads to the reduction of body fat.
Myth - 4: Not a Good Choice for the Heart
Low-carb diet is rich in cholesterol and therefore, not considered good for the heart and can even lead to cardiovascular diseases.
Fact:
There is no such evidence that proves that saturated fat and cholesterol can lead to heart problems. However, as per the study conducted by The American Journal of Clinical Nutrition in the year 2022, a low-carb diet has several benefits that help in reducing heart risk factors.
Some of Them are:
- Increasing good cholesterol
- Decreasing blood triglycerides
- Decreasing insulin levels
- Reduction in inflammation
Is a Low Carb Diet Healthy and Sustainable?
Finally, Low-carb diets can be considered beneficial for people as they provide multiple health benefits. People with different objectives portray this meal as an enemy to the human body whereas the reality is just the opposite to it. Moreover, it is also a great option for people who are suffering from Obesity, Type 2 Diabetes and Metabolic Syndrome. Following a low-carb diet requires consistency and determination which can eventually help in maintaining a healthy lifestyle.
