Know all the pros and cons of a low-carb diet, according to experts

“A low-carb diet often means low fruit, vegetable and whole grain intake, which reduces the amount of fibre in the diet. Thus, a low fibre could lead to gut health issues such as constipation, IBS, haemorrhoids,” remarks nutritionist ​​Lovneet Batra. 

2. Possibility of Nutrient Deficiencies 

A low-carbohydrate diet increases the chance of nutrient deficiencies. “People on a low-carb diet can become deficient in a few B vitamins, dietary fibre, and iodine. Additionally, some products high in carbohydrates have beneficial health properties. For instance, whole grain foods lower the risk of heart disease, type 2 diabetes, and intestinal cancer,” adds Dr Archana Batra.

3. Not Sustainable

Carbs are crucial for our recovery and well-being. Therefore, a low-carb diet is unsustainable. “It is usually difficult to really commit to low-carb diets for long because they are too strict, too one-sided, or impractical. Also, weight loss is often not permanent because a healthy eating pattern has not been learned,” remarks Simrun Chopra. 

4. Weight Loss is Temporary

“The human body stores about 3-4 grams of water for every gram of carbohydrate. So, by consuming fewer carbohydrates, which is the whole idea of a low-carb diet, you are storing less water. The weight loss you see through a low-carb diet is in the form of losing water weight and not actual fat. So, you seldom lose any excess fat stored in your body through a low-carb diet, which destroys the whole purpose,” adds Shweta Shah, nutritionist and founder, Eatfit24/7.

5. May Result in Weakness 

Severe carb restriction can lead to side effects such as headaches, fatigue and weakness. “Low-carb diets aren’t always beneficial. Severe carbohydrate restriction can lead to poor health, headaches, tiredness, and weakness. We need carbs to function, but the type of carbs, and what we pair them with is very important. A balanced approach in which you pick and choose what you eat in a day to provide your body with proper nutrition is essential!” concludes Shriya Naheta Wadhwa, health coach and founder, Zama Organics.

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