Should I Be Eating Low-Carb? Here's What You Need to Know!

Sep 10, 2024

When it comes to nutrition, one of the most common questions people ask is whether they should be following a low-carb diet. Carbohydrates have gotten a bad reputation over the years, but is going low-carb the answer for everyone?

Let’s break it down.

What Are Carbohydrates, Really?

Carbohydrates are one of the three macronutrients our bodies use for energy (the others are protein and fat). Interestingly, while protein and fat are essential macronutrients, meaning your body needs them to function properly, carbohydrates are considered non-essential.

Your body can actually produce glucose (a form of sugar) without consuming carbohydrates. But that doesn’t mean carbs are the enemy!

There are three main types of carbohydrates:

Fiber – This is the part of plants that doesn’t get digested, but it plays a crucial role in keeping your digestive system healthy and controlling how quickly glucose is absorbed.
Starches – Found in vegetables like corn and potatoes, as well as legumes like beans, lentils, and peas.
Sugars – This includes natural sugars found in fruits (fructose) and dairy (lactose), as well as added sugars found in many processed foods.

Starches and sugars are broken down into glucose for energy, but fiber isn’t, which is why it’s so important for your health.

Should You Be Eating Low-Carb?

The answer isn’t a simple “yes” or “no.” It depends on where you are in your nutrition journey and your individual health needs.

If you’ve already transitioned to a diet focused on whole foods—cutting back on processed, refined carbohydrates and added sugars—then you might benefit from exploring a “low-carb” approach. This could be especially helpful if you:

Have hit a weight loss plateau
Have prediabetes or type 2 diabetes
Are dealing with fatty liver disease
Want to improve your heart health

For these conditions, focusing on a range of 50-150g of carbs per day, with an emphasis on fiber-rich sources, can be a great strategy.

But here's the key: Think of low-carb eating from a place of abundance, not scarcity. This isn’t about restricting or depriving yourself but about choosing the most healthful carbohydrates that fuel your body and promote long-term wellness.

How to Get Started with Specific Carbs (Our Fancy Name for “Low-Carb”)

If you're thinking about incorporating a low-carb or Specific Carb approach into your diet, here’s how to begin:

Track What You’re Eating: Use apps like LivingPlateRx or MyFitnessPal to monitor your daily intake. If you’re a patient at LaRocca Medical, you already have access to LivingPlateRx, where Dr. LaRocca can review your input and provide personalized feedback!
Evaluate Your Carb Intake: Are you currently consuming between 50-150g of carbs daily? If not, it might be time to gradually reduce your intake.
Identify Fiber-Rich Foods: The more fiber a food has, the more healthful it generally is. Look at each meal or food group and see how much of it comes from fiber versus total carbs. Focus on boosting fiber while reducing simple sugars and refined carbs.
Gradual Change is Key: Start by adjusting 1-2 meals per week. Trying to overhaul your entire diet overnight is overwhelming and rarely sustainable. Small, steady changes are far more effective.

The Importance of a Personalized Approach

While a low-carb diet may be beneficial for many, it's important to remember that there’s no one-size-fits-all when it comes to nutrition.

Everyone’s body responds differently to different foods. That’s why it’s essential to work with a healthcare provider to create an individualized plan that works for your unique needs.

Consult your physician before making significant changes to your diet, especially if you have any underlying health conditions. At LaRocca Medical, we’re here to help guide you every step of the way.

Final Thoughts

Low-carb eating, when done thoughtfully, can be a powerful tool for improving your health—especially when you focus on high-fiber, nutrient-dense foods.

But it’s not about depriving yourself. Instead, it’s about fueling your body with the best possible nutrients for your individual needs.

Gradually decrease your total carbohydrate intake to get in the range by adjusting 1-2 meals per week. This is more sustainable than trying to diet and change everything at once.

Ready to take your nutrition to the next level? Start by gathering data on your current eating habits and consult with your physician to craft a plan that’s right for you.

If you're ready to begin your journey and experience the benefits of a personalized approach, visit LaRocca Medial and schedule your free consult today!