Main takeout
- Low -carb diets can lead to defects in micro nutrients such as vitamin C, iron and magnesium.
- Supplements can help, but you should consult before starting a doctor or nutritionist.
- Eating a variety of foods allows you to eat healthy vitamins and minerals.
The percentage of obesity is rising, and more people seem to try to diet, especially a reduction in carbohydrates. At present, more than 40% of American adults experience obesity, and many people aim to lose weight, while maintaining weight as the obesity rate continues to increase.
According to the International Food Information Council, 43%of people believe that carbohydrates and sugar are the main causes of weight gain. But only 25%of people believe that calories of all sources contribute to weight gain. However, scientific studies show that carbohydrate cutting does not provide significant weight loss benefits when the total calories of calories are the same. There are also disadvantages of low -carb diet. Some studies show that reducing carbohydrates can cause inadequate in major vitamins and minerals.
In order to get more information about this concern, a researcher analyzed the data and found out if the adult of the low -carb diet was missing from some large amounts of nutrients, and if so. They have published their work, which also includes insights on the effects of fat on large amounts of nutrients. Nutrition and food journal.
How did this study be done?
This study depends on the data collected as part of a large -scale ongoing health research called the National Health and Nutrition Examination Survey (NHANES). The researchers focused on the data of adults over the age of 20, collected from 2007 to 2018, with more than 15,000 participants in this study. On average, the participants were 48 years old.
Participants in this study were divided into two major groups according to the percentage of calories spent in carbohydrates, and were determined based on the food investigation taken by the participants. The first group includes a group with less than 45% carbohydrate intake of total energy, and is called the “limited carbohydrate” group. The second group includes people who meet the established guidelines for other nutrients such as carbohydrates (45% to 65% energy) and other nutrients such as fat, protein and specific fatty acids.
In addition to folic acid, iron, calcium, magnesium and zinc, the intake of certain nutrients such as vitamins A, B12, C, D and E evaluated how many people could be when the subcarrying water followed the pattern. They also checked how many people consumed too many sodium. This study analyzed the contents of people only with food, and most nutrients included supplementary systems.
In order to further understand the role of fat, the limited carbohydrate group was divided into smaller sub -groups depending on how many fats they consumed. The lower group analyzed the intake of certain nutrients by investigating the types of total fat and fat, such as single unsaturated, multiple unsaturated and saturated fat. By analyzing these patterns, the researchers aimed to identify the connection between density and nutritional deficiency.
What did the study find?
Compared to the group where the recommendation was followed by the range of the recommendation, the people of the low -carbs group were slightly less likely to be a woman, they were more likely to finish the university, and the income was higher than the demand for households. The low -carbs group had less carbohydrates and more protein, more fat and alcohol than the recommended group.
Those who follow a small carbohydrate diet were more likely that certain minerals and vitamins would be too small compared to those who followed a balanced diet that met all the recommended intake.
Specifically, the low -carb group was more likely to be lacking.
- steel
- magnesium
- Vitamin A
- Folic acid
- Vitamin C
- Vitamin D
In the brighter side, the low -carbs group was less likely to lack zinc and vitamin B12. Those who have low -carb diet were likely to eat more vitamin K and cholin than recommended, but they ate more sodium than recommended.
Additional patterns appeared in relation to nutrient levels when they were grouped by how many people who followed the low -carb diet had eaten fat. For example, people who use low -carbs and low -fat foods were more likely to eat less calcium and vitamin E than to recommend.
And other types of fats were also associated with other intake of certain nutrients. For example, the team examined how a single unsaturated fatty acid (MUFA) affected the nutrient level of people on low -carb diet. They often lead to excessive consumption of sodium and undergoing vitamin E, and high MUFA diets often supported healthy potassium intake. MUFAS is found in foods such as olive oil and avocado.
The researchers also found that some of the small amounts of microsuments and multiple unsaturated fats and saturated fats found that low saturated fats are more likely to support healthy calcium intake.
Such discovery suggests that the relationship between carbohydrate restrictions and micro nutrients depends on the amount and type of fat intake that affects clinical practice.
Considering this data, it is important to record some restrictions. Information on food intake is from its own report, which can sometimes be inaccurate due to personal prejudice or recall errors. Participants were also grouped into carbohydrate restrictions, regardless of whether this type of consciousness followed. Finally, everyone with less than 45% of the total energy is grouped together, but various carbohydrates restrictions can lead to different results.
How does this apply to real life?
For those considering low -carb diets, these results emphasize practical takeouts to guide healthier choices. Reducing carbohydrates may seem like a simple way to manage your weight, but it is essential to understand potential tradeoffs.
Reducing carbohydrates without planning diet carefully can lead to defects of essential vitamins and minerals such as magnesium, vitamin C and folic acid. Such nutrients play an important role in energy production, immune function and overall health, so it is important to adjust them to prevent them from being missing.
Supplement can be a useful strategy to solve nutritional gaps, especially for individuals who follow a more limited diet plan. But it is important to remember that supplement is not a solution of one size. Consulting with medical providers or nutritionists offers customized advice to meet specific diets, lifestyles and health needs. They can help you assess whether you need a supplement, and we recommend the appropriate dose to safely and effectively complement your diet.
A balanced approach to low -carb meals can make all differences. Integration of a variety of food groups such as leafy green, nuts, seeds and dry protein can relieve the risk of nutritional deficiency and enjoy carbohydrate reduction. If you pay attention to the quality of the diet and seek professional opinions when necessary, you can pursue health goals while maintaining optimal nutrition and welfare.
conclusion
New study Nutrition and food journal Emphasize the potential nutritional gaps of those who follow the low -carb diet. Many people have potential disadvantages, including defects in some vitamins, iron, magnesium and folic acid, through this diet to spill excessive weight. Small nutrient defects can damage energy levels, immunity and long -term health. This risk emphasizes the necessity of a well -structured diet (or strategic supplement) to avoid nutritional differences while following the low -carbs.
Ultimately, takeout is clear. For those who choose low -carbide approaches, it is essential to prioritize foods with high nutrient density to ensure proper health and function. This can integrate foods such as spinach, avocados, nuts and strawberries to supply important vitamins and minerals that are generally missing in low -carb cargo meal plans. By adjusting information based on information, consulting with health professionals, and knowledge of individual needs, people who pursue low -carb diet can get more sustainable and healthy results.
