Some Straight Talk About Low-Carbohydrates and Your Health

Armen Hareyan's picture

There have been many diets and weight loss plans that have come and gone over the years. Low-carbohydrate, high-protein diets were popular decades ago and today are making a comeback.

These diets do promote weight loss. Low-carbohydrate, high-protein diets are more effective than low-fat, low-cholesterol, low-calorie diets. Also your cholesterol levels often improve more on a low-carb diet.

A low-carb diet plan structures your eating choices around the selection of lean protein sources focusing on fish, soy, poultry, low fat dairy and lean red meats. It is a diet high in fibrous, crispy vegetables and fruits, like green beans, cauliflower, broccoli, asparagus, peppers, spinach, lettuces, berries, cherries, grapes and melons, to name a few. You are also allowed limited size portions of starchy vegetables such as potatoes, carrots, beets and beans/legumes. However, sweets and sugary foods are eliminated with the exception of small portions on occasional "diet holidays".


Your focus should be on healthy choices of fats that include raw nuts, seeds, nut butters, olives, olive oil, nut oils, also some butter, fish oil and flax seed meal. You should avoid trans fats (partially hydrogenated fats) like fried foods, excessive saturated fats and margarine that contains trans fats.

Your objective should be to have a protein source at each meal along with vegetables, fruit and fats as mentioned above. To help avoid dietary deficiencies You should include daily nutritional supplements consisting of a multivitamin, essential oils, diet formulation and chromium picolinate.

Possible Adverse Physical Effects

You may experience some adverse physical effects with a low-carb diet. Here are some of the negative consequences that could affect your health:

  • Constipation and headaches
  • Digestive irregularity from lack of fiber
  • Potential strain on your kidneys
  • Increased stomach acid levels due to a high protein content
  • High levels of fat could cause high cholesterol