Low-carb diets should always be ketogenic

Low-carb diets should always be ketogenic

A ketogenic diet is a very-low-carb diet, usually consisting of fewer than 50 grams of carbs per day alongside a very high fat intake (60–85% of calories).

Ketosis can be a highly beneficial metabolic state, especially for people with certain diseases like diabetes, metabolic syndrome, epilepsy, or obesity (4Trusted Source, 5, 6Trusted Source).

However, this isn’t the only way to follow a low-carb diet.

This eating pattern can include 100–150 grams of carbs per day — and perhaps more.

Within this range, you can easily eat several pieces of fruit per day and even small amounts of whole, starchy foods like potatoes.

While a very-low-carb, ketogenic diet may be the most effective for quick weight loss and several illness symptoms, it doesn’t work for everyone.

A low-carb diet doesn’t have to be ketogenic. For those who don’t feel like going on keto, a general low-carb diet can still provide many benefits.

5. All carbs are sugar
Claiming that all carbs are broken down into sugar in the digestive system is partly true — but misleading.

The word “sugar” applies to various simple sugars like glucose, fructose, and galactose. Table sugar (sucrose) consists of one molecule of glucose connected to fructose.

Starch, which is found in grains and potatoes, is a long chain of glucose molecules. Digestive enzymes break starch down into glucose before absorption.

In the end, all carbs (excluding fiber) end up as sugar.

While simple sugars are easily digestible and cause a significant rise in blood sugar levels, starches and other carbs in whole foods don’t tend to raise blood sugar levels as much as those in desserts and refined or processed foods.

Therefore, it’s important to distinguish between whole foods and refined carbs. Otherwise, you might believe that there’s no nutritional difference between a potato and a candy bar.

All digestible carbs are absorbed into your bloodstream in the form of simple carbs or sugar. However, digesting complex carbs takes time, resulting in a slower and lower rise in blood sugar levels.

6. It’s impossible to gain weight on a low-carb diet
Some people believe that weight gain is impossible as long as carb intake and insulin levels are kept low.

Yet, it’s very possible to gain weight on a low-carb diet.

Many low-carb foods can be fattening, especially for those who are prone to binge eating.

These include cheese, nuts, peanuts, and heavy cream.

Although many people can eat these foods without any problems, others need to moderate their intake if they want to lose weight without restricting calories.

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