Low Carb Delivers HIGH Nutritional Rewards

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:

  1. A strict ketogenic diet with about 20 grams of net carbs daily
  2. A more moderate keto approach with roughly 40 grams of net carbs
  3. 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

Micro Eye Movements Make for Crystal-Clear Vision

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.

Dr. Scott Olson, ND

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.

View More Free Articles

Break Free from Back Pain NATURALLY

“I’m having lower back pain on both my left and right side. They have tried steroid injections, physical therapy, and dry needle injections and nothing seems to work. Any ideas that you might suggest?” —Still Aching Dear Aching, It’s incredibly frustrating when conventional pain treatments don’t provide the relief you’re seeking. When my patients struggle...

Read This

This Afternoon Beverage Break SLASHES Diabetes Risk

If you’re like most folks (and certain newsletter-writing doctors), you probably reach for another cup of coffee when the afternoon slump hits. Well, new research suggests switching your afternoon beverage choice could do more than keep you alert… it could shield you from type 2 diabetes. In fact, this simple drink swap could slash your...

Read This

Nightly "Brainwashing" Protects Your Memory

Think skipping sleep is no big deal? Think again. Groundbreaking research reveals that deep sleep does more than just help you feel refreshed. Another CRITICAL memory-preserving process is taking place behind the scenes. But here’s the concerning part… If you’re taking a sleeping pill, you might be blocking this crucial step. Here’s what you need...

Read This

The “Harmless” Additive DESTROYS Your Brain

Ever wonder why ice cream stays creamy in the freezer? Or why peanut butter doesn’t separate? The answer is emulsifiers—common food additives that manufacturers love. However, new research suggests these “harmless” ingredients could be causing serious brain damage. And they’re hiding in more foods than you can imagine… A disturbing new study published in Brain,...

Read This

One Move Adds 5 YEARS to Your Life

Believe it or not, the fountain of youth might be closer than you think… A groundbreaking study reveals that a simple activity you’ve been doing since you were a toddler could add YEARS to your life. And the best part? It won’t cost you a dime… New research published in the British Journal of Sports...

Read This

Walking Trick Reveals Your Fitness Level

We count on doctors to tell us how healthy we are. They take our blood pressure, listen to our hearts, and send us out for blood work to get the answer. But there’s something else you can do anytime you want to know your fitness level: walk a mile. That’s right, this simple activity you...

Read This

This Diet Trick Could Protect Your Brain for LIFE

You know the saying, “You are what you eat”? Well, when it comes to your brain, it’s more accurate than you think… New research suggests that a Mediterranean diet—an ancient way of eating that prioritizes whole, nutrient-dense foods—may protect your brain’s white matter. And that’s a big deal because white matter is critical in keeping...

Read This

Mailbag: The REAL Reason You Can’t Lose Weight

“Why can’t I lose 10 pounds? I tried many versions of diets. Low Carb, intermittent fasting, etc.” Struggling to Slim Down Dear Struggling, Losing weight, especially when we’re past our 20s, can be frustrating. A muscle mass issue is most likely the culprit behind those struggles to slim down. You see, as we age, we...

Read This

Can Eating at the RIGHT Time Protect You from Diabetes?

When it comes to managing your health, when you eat may be just as important as what you eat. Now, a growing body of research shows that time-restricted eating (TRE), or intermittent fasting, may improve several markers of health… Particularly for people with metabolic syndrome. Before we dive into the benefits of time-restricted eating, let’s...

Read This

Could This Gut Bug Help Curb Your Sweet Tooth?

Yesterday, I warned you about the devastating health impact of sugary drinks (if you missed that, CLICK HERE to catch up). Well, in honor of Groundhog’s Day, I will to talk about sugar AGAIN today. Because if you’ve ever found yourself unable to resist that second (or third) cookie, you’re not alone. Our bodies are...

Read This