Extensive research has shown how cutting certain food groups can help lower the risk of heart diseases. Fat-free, gluten-free, and vegan diets are very popular among people who want to reduce their caloric intake and maintain overall health. But what about a low-carb diet?
Can a low-carb diet actually help reduce the risk of heart ailments? Well, yes. A recent study published in the American Journal of Clinical Nutrition revealed that eating fewer refined carbs contributed to weight loss in obese patients.
Let’s take a look at how a low-carb diet can boost heart health.
When we consume carbohydrates, it helps our bodies synthesize energy. Carbs are found in almost every food, from vegetables to milk to whole grains to potato chips.
There are two types of carbs — simple, which are derived from sugars, and complex, which come from starches and fiber. It’s a general rule of thumb that complex carbs are much healthier than simple carbs.
The carbs that are broken down and digested slowly are deemed “good” while those that get digested quickly are “bad” carbs.
Studies have shown that low-carb diets, as opposed to low-fat diets, are significantly more beneficial to promoting heart health. Having a sensible approach to eating like reducing refined and processed carbs and introducing healthy fats also helps with weight loss.
Refined carbohydrates like flour, pasta, chips, or sugary foods such as candy and ice cream have a very high glycemic index. These foods cause your blood sugar levels to spike.
Making simple changes like replacing carbs with foods rich in fiber, fat, and protein can help reduce metabolic and cardiovascular risk.
Here are some of the major benefits of a low-carb diet.
A low-carb diet is known to decrease blood pressure over time. This healthy reduction in blood pressure could be because of the overall weight loss.
When the triglycerides (a component of fat in our bodies) are high, our bodies are at a greater risk of clogged arteries or thickening of artery walls. This can eventually lead to a stroke or heart attack. A diet low in processed carbs can decrease the levels of triglycerides because you wouldn’t be consuming too many simple sugars.
High-density lipoprotein (HDL) cholesterol is known as good cholesterol. It carries cholesterol into the liver, from where it is flushed out by our bodies. Eating lesser refined carbs like white rice and pasta promotes HDL cholesterol, which puts us at a lower risk of heart disease.
When we eat fewer processed carbohydrates, we put in fewer simple sugars in our bodies. Eating a mix of foods that have low carbs (not NO carbs) and are rich in fibers, resistant starches, and good fats can help keep our blood sugar levels stable and keep us fuller for longer. This greatly reduces our appetite and helps curb cravings.
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