Low carb and keto diets have gained immense popularity in recent years, but they are often surrounded by myths and misconceptions. Whether you’re considering these diets for weight loss, blood sugar management, or overall health, it’s essential to separate fact from fiction. Here’s a breakdown of some common myths and the truth behind them.
Myth #1: All Carbs Are Bad
Fact: Not all carbohydrates are unhealthy. Whole, unprocessed carbs from vegetables, fruits, and legumes provide essential fibre, vitamins, and minerals. Refined carbs and sugars, on the other hands, are stripped of dietary fibres, and can cause blood sugar spikes, contributing to metabolic issues such as diabetes and obesity. Adding Alchemy Fibre For Rice to rice, soups, gravies and even beverages helps to boost your prebiotic fibre intake, and help to control blood sugar. Using Alchemy's High Protein Fibre bread and noodle mixes also helps offer healthier carbohydrate options,
Myth #2: Keto Is Only for Weight Loss
Fact: While keto is effective for weight loss, it also has other health benefits. Studies show that a ketogenic diet may help manage type 2 diabetes, improve cognitive function, and support heart health by reducing inflammation and stabilizing blood sugar levels.
Myth #3: Eating Fat Makes You Fat
Fact: Not all dietary fat is not the enemy. Healthy fats, such as those from avocados, nuts, seeds, and olive oil, are rich in unsaturated fats and omega-3 and are essential for brain function, hormone production, and energy. Unhealthy fats, particularly trans fat and excessive saturated fat, are however linked to an increased risk of heart disease, inflammation, and cognitive decline. Eating excessive processed foods like margarine, fast food, baked goods, and fried snacks increases unhealthy fat intake and low-density lipoprotein (LDL) in the body. Choosing the right fat and right food is key to maintaining a healthy keto diet plan.
Myth #4: You Can Eat Unlimited Meat and Cheese on Keto
Fact: While keto emphasizes fats and proteins, balance is key. Processed meats and dairy are high in saturated fat, and excessive consumption can lead to inflammation and other health concerns. Prioritizing high-quality proteins which are also low in fat such as like fish, poultry, tofu etc. ensures a healthier approach.
Myth #5: Low-Carb Diets Lack Nutrients
Fact: A well-planned low-carb or keto diet can be nutritionally complete. By incorporating a variety of vegetables, nuts, seeds, and high-quality protein sources, you can obtain all essential vitamins and minerals without relying on carb-heavy foods.
Myth #6: Ketosis and Ketoacidosis Are the Same
Fact: Ketosis is a natural metabolic state where the body burns fat for fuel, which occurs during fasting or on a keto diet. Ketoacidosis, on the other hand, is a dangerous condition that occurs mainly in individuals with unmanaged diabetes. The two are entirely different.
Final Thoughts
Low carb and keto diets offer many benefits, but it’s crucial to approach them with accurate information. By debunking common myths and focusing on balanced nutrition, you can make informed dietary choices that support long-term health and wellness.
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