Eating less starch not only helps you lose weight but also has a comprehensive impact on your health
A low-carb (carb) diet, limiting starchy foods such as spinach, pasta, rice and sweet fruits is becoming increasingly popular with the goal of losing weight, controlling blood sugar and improving cardiovascular health. According to nutritionist Lauren Panoff, (USA) shared on very Well Health: "When cutting down on carbohydrates, the body switches to burning fat for energy, thereby helping to lose weight quickly and stabilize blood sugar levels". However, she emphasized that not everyone is suitable for this way of eating, and the long-term effectiveness still needs further research.
8 benefits of a low-carb diet:
Weight loss: Reducing blood sugar and insulin levels makes the body store less fat, while reducing hunger.
Stabilize blood sugar: Some studies show that eating less carbs helps improve insulin sensitivity, especially in people with prediabetes.
Good for the heart: For obese people, this diet can help reduce blood pressure, blood fat and belly fat, which are risk factors for cardiovascular disease.
Reduce the risk of metabolic syndrome: Including high blood pressure, belly fat, and high cholesterol.
Endocrinological balance: Can help people with polycystic ovary syndrome (PCOS).
Control your erections: Especially in children who are resistant to drugs, the ketogenic diet (very low in carbs) has been proven effective.
Improve liver function: Has a positive effect on people with non-alcoholic fatty liver disease (MASLD).
Regulates blood pressure: Weight loss due to low carb intake also helps stabilize blood pressure.
However, not everyone should pursue it. Jamie Johnson, a clinical nutritionist, warns: An unbalanced low-carb diet can cause a lack of fiber, vitamins and minerals, leading to constipation, fatigue and electrolyte disorders.
Some people may experience " ketoacidosis", a state of fatigue, irritability, and confusion when the body is adapting to burn fat instead of sugar. In addition, if you replace starch with saturated fat from red meat or coconut oil, the risk of heart disease may increase.
Notes when applying:
Prioritize foods rich in protein (eggs, salmon, lean meat) and non-starchy vegetables.
Avoid fried foods, sweets, refined grains.
Excessive limitation is not suitable for pregnant women, athletes and people with underlying diseases.
A low-carb diet is not the golden key for everyone. Weight loss and improving health should be based on balanced eating choices, suitable for your physical condition and personal goals. And as Johnson advised: Always consult your doctor or nutritionist before making major changes to your diet.
