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Over the past few years, low-carbon diets with fewer staple foods have received increasing attention. However, many will worry about whether there is any risk of not eating staple foods. There are even many rumors in the community that low-carbon diets will increase the risk of cardiovascular disease, and diabetes, or even shorten life. All of these are trumped-up charges.

In recent years, as research has progressed, there have been major breakthroughs in our understanding of low-carb diets and heart health. A number of new studies have shown that low-carb diets are not only a better choice but also much more effective in preventing and improving cardiovascular disease.

The Dangers of Too Many Staple Foods (Carbs)

To understand the heart benefits of a low-carb diet, we first need to understand the effects of excessive intake of staple foods (carbohydrates) on the body.

A high-carb diet causes a rapid rise in blood sugar, which stimulates the pancreas to secrete large amounts of insulin, which can lead to the following problems if high insulin levels are prolonged:

• Insulin resistance: cells become less responsive to insulin and require more insulin to maintain normal blood sugar levels.

• Fat storage: Insulin promotes fat storage, especially the accumulation of abdominal fat.

• Chronic inflammation: High insulin levels activate inflammatory pathways, leading to persistent systemic inflammation.

• Dyslipidemia: High insulin levels increase hepatic synthesis of triglycerides while decreasing HDL cholesterol levels.

All of these issues, which are risk factors for cardiovascular disease, increase the risk of developing cardiovascular disease. A low-carb diet breaks this vicious cycle by limiting carbohydrate intake and lowering blood sugar and insulin levels.

When carb intake is very low, the body enters a state of ketosis and relies primarily on fat metabolism for energy, which is how ketogenic diets work.

The Heart Benefits of a Low-Carb Diet

→ Low-carb diet to reduce visceral fat

Adipose tissue includes visceral adipose tissue and subcutaneous adipose tissue, of which, abnormal deposition of visceral adipose tissue causes a higher incidence of cardiovascular events and mortality. A meta-analysis that included 17 randomized controlled trials showed that the low-carb group lost an average of 7.8kg, while the low-fat group lost only 5.9kg.

What’s more, a low-carb diet can effectively reduce visceral fat, which is an important factor in metabolic disorders and is closely related to insulin resistance, diabetes, and many other diseases.

→ Low-carb diet to improve lipid profile

A low-carbohydrate diet significantly improves the lipid profile, which is essential for cardiovascular health. A meta-analysis that analyzed data from 12 randomized trials of low-carb diets on a variety of cardiovascular health indicators.

The findings showed that triglyceride levels, on average, decreased by 0.10 mmol / l, plasma HDL-C levels increased by 0.05 mmol / l, and total cholesterol levels did not change significantly in the low-carb diet group compared to the low-fat diet group.

High-density lipoprotein cholesterol (HDL) is the good cholesterol, which transports vascular triglycerides in the body, into the liver for degradation and excretion, removes cholesterol adhering to blood vessels, and reduces cardiovascular risk. Low-density lipoprotein cholesterol (LDL) is the bad cholesterol. Excessive levels of LDL may cause cholesterol to accumulate in the artery walls, forming atherosclerotic plaques that can lead to cardiovascular disease.

In the same study, LDL levels increased by an average of 0.07 mmol/L in the low-fat diet group compared to the low-carb diet group.

A study from the Virta Institution showed that a low-carb ketogenic diet increases the diameter of large, fluffy LDL particles and decreases the diameter of small, dense LDL particles, which are considered to be more at risk for atherosclerosis. The Apo B/Apo A1 ratio (Apo B/Apo A-1) is the strongest predictor of cardiovascular disease risk, with elevated ratios correlating with the onset of coronary heart disease and an increased degree of coronary artery disease. The results of the study showed that a low-carb ketogenic diet resulted in a lower ratio.

→ Lowering inflammation levels

Chronic inflammation is an important risk factor for cardiovascular disease, and inflammation affects cardiovascular disease by inhibiting growth factors, increasing catabolism, and interfering with homeostatic signaling.

Studies have found that a low-carbohydrate diet significantly reduces a variety of inflammatory markers, including TNF-α, IL-6, IL-8, and MCP-1. Current research suggests that this anti-inflammatory effect is, in part, attributable to the direct anti-inflammatory effects of ketone bodies, particularly beta-hydroxybutyrate.

→ Improving insulin sensitivity

Insulin resistance is associated with an increased risk of cardiovascular disease, and low-carbohydrate diets are effective in improving insulin sensitivity, which is essential for preventing and controlling cardiovascular disease.

It has been found that in obese people, a low-carb diet can reduce insulin resistance and improve insulin sensitivity far better than a high-carb, low-fat diet.

→ Lower blood pressure

High blood pressure is one of the major risk factors for cardiovascular disease and numerous other diseases. Some studies have shown that a low-carbohydrate diet can effectively lower systolic and diastolic blood pressure, which may be related to weight loss, decreased insulin levels, and reduced activity of the renin-angiotensin system.

→ Reversal of metabolic syndrome

Metabolic syndrome is a collection of metabolic abnormalities including central obesity, high blood pressure, high blood glucose, high triglycerides, and low HDL cholesterol. It increases the risk of developing a variety of chronic diseases, including heart disease, stroke, and type 2 diabetes. Excitingly, one study found that a low-carb diet can reverse metabolic syndrome.

A 2-year study of diabetics showed that 27.2% of those on a ketogenic diet experienced significant relief from metabolic syndrome, compared to only 6.5% of the conventionally treated group.

→ Long-term sustainability

Healthy eating as a lifestyle is something that needs to be adhered to over the long term in order to fulfill its role in improving health, and the long-term sustainability of low-carb diets has been a focus of attention.

Many people are concerned that low-carb diets are non-mainstream diets in China, which do not meet the eating habits of most people, and whether they can be adhered to in the long term. Happily, the latest research shows that this diet can be adhered to in the long term. A 2-year study showed that the adherence rate of the low-carb diet group reached 74%, which is comparable to that of the conventional healthy diet group (78%). What’s more, after 2 years, the low-carb diet group still maintained an average of 10% weight loss, as well as sustained improvements in blood glucose, blood pressure, and other indicators.

The Do’s and Don’ts of Low-Carb Diets

Despite the many benefits of low-carb diets, the following points should be noted when implementing them.

• Gradual: A sudden and drastic reduction in carbohydrate intake may lead to some uncomfortable symptoms, such as headache fatigue, etc. It is recommended to gradually reduce carbohydrate intake and let the body adapt slowly.

• Ensure balanced nutrition: While reducing carbohydrate intake, make sure you consume enough protein, healthy fats, as well as vitamins, and minerals, and consume more green leafy vegetables, red meat, deep-sea fish, and other nutrient-dense foods.

• Replenish electrolytes: Low-carb diets may initially lead to water and electrolyte loss, so pay attention to replenishing electrolytes such as sodium, potassium, and magnesium.

• Individualized adjustment: Everyone’s metabolic status is different, and you need to adjust your carbohydrate intake according to your own situation and feelings to find the most suitable balance for you.

• Professional guidance: Especially for people with underlying diseases, they should consult with and be guided by medical professionals before starting a low-carbohydrate diet.