“Reduce your carbohydrate intake!” is a common refrain echoed in cookbooks and health advice.

However, these books may be inadvertently leading you to poor health outcomes, and at worst, hastening your demise.

Let’s delve deeper.

Understanding Low-Carb Diets

Low-carb diets typically involve significantly reducing carbohydrate consumption (including pasta, bread, potatoes, and rice) and substituting them with foods rich in protein and fat (such as meat, fish, eggs, dairy, and nuts) as well as high-fiber foods (like kale and spinach).

The Atkins diet, introduced by Dr. Robert Atkins in 1972, faced considerable criticism from the scientific community. Ironically, the most powerful critique came from Atkins himself, who battled hypertension, heart attacks, and heart failure before his death.

Despite the various iterations of low-carb diets that have emerged since Atkins, they share enough similarities that I can broadly illustrate why this approach may not be your best option.

Weight Loss Insights

If you're contemplating a low-carb diet, it's likely driven by a desire to shed some weight. With an abundance of weight-loss strategies available, don’t be disheartened if low-carb doesn’t work for you.

What does research indicate about low-carb diets and weight loss?

The encouraging news is that low-carb diets can effectively promote weight loss—if you adhere to them.

Sources: - Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet - Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors - The Effects of Low-Carbohydrate versus Conventional Weight Loss Diets in Severely Obese Adults

This was the intended goal of such diets, and they seem to fulfill it. By consuming fewer sugars and starches, your body stores less energy as fat and begins to utilize its existing fat reserves for energy, a state known as “ketosis.”

This is beneficial, as losing weight can reduce your risk of developing conditions such as heart disease, cancer, arthritis, asthma, strokes, and diabetes.

Now, let’s discuss another effect of low-carb diets that isn’t often highlighted.

Low-Carb Diets and Heart Disease

Heart disease is the leading cause of death worldwide, claiming approximately 17.9 million lives annually.

While low-carb diets can aid in weight loss—which may lower your risk of heart disease—they present a complex relationship with this condition, as research shows.

When carbohydrates are reduced, caloric intake is often replaced with proteins and fats, typically derived from meat. If these come from animal sources, they can introduce various types of cholesterol into your system.

Cholesterol (or “lipoproteins”) can accumulate in your bloodstream, adhering to blood vessel walls, which can restrict blood flow and contribute to high blood pressure. Over time, this strain on the heart may lead to heart disease.

Here are a few studies suggesting that poorly sourced low-carb diets may increase heart disease risk:

Sources for low-carb diet and heart disease: - Low-carbohydrate — high-protein diet and incidence of cardiovascular diseases in Swedish women - Lower carbohydrate diets and all-cause and cause-specific mortality - Low-Carbohydrate Diets and All-Cause and Cause-Specific Mortality

The important nuance here is that a low-carb diet can lower heart disease risk—provided the caloric replacements come from plant sources rather than animal sources.

Common high-cholesterol foods often included in low-carb diets are: - Eggs - Dairy products like milk, cheese, cream, and yogurt - Butter and animal fats like lard - Meat - Seafood

If you’re considering a low-carb approach, be cautious about substituting carbs with animal products to avoid negative long-term health consequences.

Exploring Alternatives

As noted earlier, while low-carb diets can be beneficial for weight management, they may pose risks to heart health—likely contrary to your primary goal of weight loss.

Fortunately, there are alternative solutions (many, in fact).

One such option is a low-fat diet, which shows comparable weight-loss results to low-carb diets. Research indicates that low-fat diets, combined with exercise, significantly reduce the risk of heart disease and related issues.

Sources supporting low-fat over low-carb: - Regular physical exercise and low-fat diet. Effects on progression of coronary artery disease. - Long-term effects of a very-low-carbohydrate weight loss diet compared with an iso-caloric low-fat diet after 12 months - Long-term Effects of a Very Low-Carbohydrate Diet and a Low-Fat Diet on Mood and Cognitive Function

It’s important to note that there’s substantial debate regarding which diet—low-fat or low-carb—is more effective. Many studies indicate that carbohydrate restriction may yield better results than fat restriction.

Sources favoring low-carb over low-fat: - A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity - A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women

This is a contentious area, with no definitive answer.

Considering a Plant-Based Approach

Wait… Am I promoting a trendy, leftist dietary fad disguised as serious nutritional advice?

Well, not exactly. But perhaps a bit.

Allow me to clarify.

Plant-based diets offer numerous health benefits, though they also come with potential pitfalls if not approached mindfully. While I personally advocate for veganism for environmental and ethical reasons, it’s important to recognize the nutritional intricacies involved.

For example, someone could identify as a vegan while subsisting solely on chips and soda—not exactly a commendable vegan lifestyle.

The reason I mention veganism is that a plant-based diet provides a well-rounded nutritional profile without prioritizing one macronutrient over another, while still delivering weight loss, cancer risk reduction, and lower heart disease risk—outcomes you may desire.

In essence, you don’t need to opt for low-carb or low-fat diets to achieve weight loss and enhanced health. Simply eliminating the harmful components found in animal products can suffice.

Sources supporting veganism and weight loss: - A Two-Year Randomized Weight Loss Trial Comparing a Vegan Diet to a More Moderate Low-Fat Diet - Dietary adherence and acceptability of five different diets, including vegan and vegetarian diets, for weight loss: The New DIETs study - Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets

Sources for veganism and cardiovascular health: - Veganism Is a Viable Alternative to Conventional Diet Therapy for Improving Blood Lipids and Glycemic Control - Plant-Based Nutrition: An Essential Component of Cardiovascular Disease Prevention and Management - Vegan proteins may reduce risk of cancer, obesity, and cardiovascular disease by promoting increased glucagon activity

Final Thoughts

As a scientist (or at least, a science enthusiast), I’ve let the studies speak for themselves.

They indicate that low-carb diets can assist with weight loss, but when it comes to overall health, the evidence suggests they may fall short.

A balanced diet—considering macronutrient distribution, vitamins, and caloric intake—free from the harmful substances that contribute to heart disease, strokes, and cancer, is paramount for your health and well-being.

Meat and animal products have been linked to these significant health risks, irrespective of whether you follow a low-fat or low-carb regimen. Excessive animal protein is detrimental to your cancer risk.

Adopting a plant-based diet—regardless of your stance on environmental or ethical considerations—offers an evident solution.

You can achieve weight loss, support heart health, and lower cancer risk.

What’s not to appreciate?