Low Carb Delivers HIGH Nutritional Rewards
By
Dr. Scott Olson, ND
Posted January 3, 2025
If you’re a regular Living Well Daily reader, you know I’m a big fan of low-carb eating.
But I’m NOT talking about those extreme “meat-only” diets you might have heard about
Instead, I encourage focusing on quality proteins and non-starchy veggies to keep your blood sugar in check and promote longevity.
But I’m met with questions about nutrient deficiencies whenever I suggest this approach.
Well, my friend, allow me to put those worries to rest.
New research published in the journal Frontiers in Nutrition has just confirmed what I’ve been saying all along.
The eye-opening study found that well-planned low-carb diets don’t just meet nutritional needs, they can actually exceed them!
The researchers examined three different seven-day low-carb meal plans:
- A strict ketogenic diet with about 20 grams of net carbs daily
- A more moderate keto approach with roughly 40 grams of net carbs
- A liberalized low-carb plan with around 100 grams of net carbs
(Net carbs are total carbs minus fiber.)
ALL three plans fall under the definition of a low-carb diet, which is a diet that delivers less than 130 grams of carbs daily.
All three met and safely exceeded the nutrient requirements for a whole alphabet of vitamins including A, C, D, E, K, thiamin, riboflavin, niacin, folate, B6, and B12.
So, what does this mean for you? Here are some key takeaways:
- Quality over quantity: Focus on nutrient-dense, low-carb foods like leafy greens, cruciferous veggies, and high-quality proteins.
- Flexibility works: Whether you prefer a stricter keto approach or a more moderate low-carb plan, you can still meet your nutritional needs.
- Fiber matters: Remember, it’s net carbs that count. Choosing high-fiber, low-carb foods can help you stay full and nourished.
- Plan ahead: A little meal planning goes a long way in ensuring you’re getting a variety of nutrients.
- Listen to your body: While this study is encouraging, everyone’s nutritional needs are different. Pay attention to how you feel and adjust what you eat accordingly.
Now, this doesn’t mean you should dive headfirst into an extreme low-carb diet without guidance. It’s always wise to consult a healthcare professional, especially if you have any existing health conditions.
But this research shows that a thoughtfully planned low-carb diet can be a nutrient-rich, healthy way of eating. It’s not about deprivation. It’s about making smart, satisfying food choices that nourish your body and help stabilize your blood sugar.
Remember, the goal isn’t to eliminate carbs entirely but to find the right balance that works for you. With this new research in your corner, you can feel more confident than ever about choosing a low-carb lifestyle that’s both delicious and nutritious.
And another thing…
Here’s what else we’ve covered this week in Living Well Daily…
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New research reveals that tiny, unconscious eye movements help us see with sharper detail. Learn how they work and what it could mean for eye health.
Tiny Toxic Threat Lurking in the Air You Breathe
New research reveals that microplastics are in the air we breathe. Learn how these tiny particles may harm your health and what you can do to reduce exposure.
Want to Live Longer? Reach for Your Toes
Improving your flexibility could add years to your life. Dr. Olson shares the latest research on stretching and five senior-friendly stretches.
Could a Fall Be a Warning Sign for Something WORSE?
New research reveals a link between falls and dementia in older adults. Learn how to protect yourself with cognitive screenings after a fall.
Mailbag: Safely Ring in the New Year with 3 “Cocktail Companions”
Ringing in the New Year with a drink? If you choose to occasionally indulge in alcohol, you can help protect your health with some simple supplement interventions.
The TRUTH About Winter Weight Gain
Common wisdom claims putting on five pounds over the winter is inevitable. But these simple strategies can help keep your waistline in check until spring.
Are Electrolyte Sports Drinks REALLY Healthy?
Are trendy electrolyte sports drinks helpful? Keep reading to uncover the surprising truth about electrolytes and their impact on your health.
P.S. Study pinpoints foods that send disease risk soaring.
Source:
Banner, L., Rice Bradley, B. H., & Clinthorne, J. (2024). Nutrient analysis of three low-carbohydrate diets differing in carbohydrate content. Frontiers in Nutrition, 11, 1449109.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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