Low carb diets for weight loss?
Expert
Dr Danielle Belardo: Preventive cardiologist
Claim
Low carb diets are best for weight loss, especially for individuals with type 2 diabetes
Reality
Randomized controlled trials (RCTs), systematic reviews, and meta-analysis consistently show no difference in changes in weight or blood sugar levels with low carbohydrate weight loss diets compared to balanced weight loss diets.
One meta-analysis shows short-term weight loss regardless of low-carb or balanced diets. Another RCT investigated a low-fat versus a low-carbohydrate weight reduction diet in obese subjects. Weight loss occurred in both groups, with no difference between groups. The study demonstrated comparable effects on insulin resistance of low-fat and low-carbohydrate diets independent of macronutrient content.
Focus should be placed on high-quality, nutrient-dense carbohydrate sources that are high in fiber and minimally processed. Individuals with diabetes are encouraged to minimize intake of refined carbohydrates, saturated fat, and sodium, and instead focus on eating a variety of vegetables, legumes, fruits, whole grains, low fat dairy, and lean protein.
