Low-carb diets are all the rage right now, and with good reason. They have shown promising results in promoting weight loss and encouraging people to eat less white flour, sugar, and other unhealthy foods. Unfortunately, many get easily swept up into the low-carb diet craze without a full knowledge of how to construct a healthy diet within those parameters. What do most then focus on? Protein and fats. Out the window go foods like fruits, starchy vegetables, whole grains, and sometimes dairy.
Low-carb diets are all the rage right now, and with good reason. They have shown promising results in promoting weight loss and encouraging people to eat less white flour, sugar, and other unhealthy foods. Hard to argue with that. I’m on board.
Unfortunately, many get easily swept up into the low-carb diet craze without a full knowledge of how to construct a healthy diet within those parameters. What do most then focus on? Protein and fats. Out the window go foods like fruits, starchy vegetables, whole grains, and sometimes dairy.
What’s the big deal? Well, research is now indicating that diets such as these, which are very low in fiber, might be a problem when it comes to the health of our gut. While we know fiber is important for regularity, supporting healthy blood sugar, and increasing satiety, did you also know that fiber feeds your healthy gut bacteria, or the microbiome as it is commonly known?
The problem is, as seen via research, that this decline in fiber corresponds with a decline in microbiome diversity. In simple terms, over time we starve out many beneficial strains of healthy glut flora residing in our digestive tract. Additionally at the same time we promote more of the unhealthy and less desirable strains.
For example, a recent study looked at microbiome diversity among rural Africans and the average US population. They found much greater diversity and more beneficial strains of bacteria in the guts of Africans. Not exactly surprising. What is interesting is that when they switched their diets and fed this group of Africans the Standard American Diet for two weeks, stool analysis showed a significant decrease in the “good” bugs.1 This was after only two weeks! What does this say for those of us consuming low fiber diets for weeks or years on end?
This creates some cause for concern because research has shown that the health of our microbiome influences the health of the host.2 In other words, our personal health is influenced by the bugs living in our digestive tract. For example, Crohn’s Disease and other inflammatory bowel diseases seem to be linked with alterations in the microbiome. 3 Also more and more studies are linking obesity and increases of certain types of bacteria in the guts of Americans. In rats, we can directly influence their weight by the type of bacteria we put in their system!4 Fascinating stuff, and yet scary at the same time.
If you are one of those embarking on a low carb diet, don’t fret! It can be done in a healthy way to support your health goals, while at the same time supporting your microbiome. Clearly the main goal is to keep up the fiber in whatever way possible. Let’s talk about some ways to do that.
Main key when going low carb: Include as many fiber sources as you can!
What about the Ketogenic Diet?
Yes, I realize there is a big push towards the “keto” diet as of late. If you are not aware of this trend, it’s a diet that decreases carbs to the extent that it puts the body in ketosis. This encourages the body to burn fat as fuel, producing ketones, which the body can use in a similar way to carbs. It is extremely low carb, obviously, and followers often test their urine to measure ketones and thereby ensure they are in the state of ketosis. Many health benefits, including weight loss, improved cardiovascular health and neuro-protective benefits have been purported by this plan, and there are many functional and integrative health professionals who are choosing this as a way of life for health and longevity.
The problem is that, if not followed correctly, one can easily over-consume on foods like animal proteins, dairy (like cheese and butter), eggs, artificial sweeteners, and low-carb processed concoctions. Very quickly the diet becomes reduced and limited to a set of foods which are low in carb yet also low in fiber, thus potentially eradicating many healthy bacteria strains from one’s digestive tract.
The keto diet can be done successfully, however, and without drastic harm to the microbiome, if done appropriately, utilizing some of the tips provided above. Also some supplementation with probiotics or increased servings of fermented foods is a good idea.
Hopefully for you low-carb lovers, your fears have been allayed. Look for ways to get in that fiber, enrich your diet with fermented foods, and consider supplementation when needed.
Eat This For A Healthy Summer Skin
Warmer weather is finally upon us, and with that, it seems everyone is trying to look and feel their best while taking advantage of the outdoors. Weight management is certainly a huge part of that, with everyone trying to increase their exercise and improve their diet, but surprisingly skincare is another topic I hear come up all the time.
Easing Menopause with Diet
Oh menopause. This season of life is so often regarded as a very challenging time for women, one filled with hormonal upheaval, mood changes, temperature dysregulation, and undesired fluctuations in weight. Basically, it sucks. But does it have to? The one area that can have the biggest impact, particularly in not only easing symptoms but also in delaying menopause, is diet. What you put in your mouth every single day really matters, and it matters not only during menopause but years before you even go through the “change.”
Can Diet Calm an Anxious Mind?
What is anxiety? Many confuse it with stress, but it’s actually more than that. Whereas stress is the body’s physical response in the moment to a situation, anxiety differs in that the physical response continues far after the situation is over. Anxiety. It’s a common ailment. When my clients list their medical history, anxiety is often on the list. It seems to be more prevalent than ever.
