Can a Low-Carb Diet Help Improve Your Health?

A low-carb diet pattern restricts the number of carbohydrates (carbs) you get from food. You can find carbs in bread, pasta, fruit, certain vegetables, and foods with added sugar. Many people adopt a low-carb diet to promote weight loss, stabilize blood sugar levels, and boost overall wellness, though the potential health benefit claims vary. Daily carb goals can differ depending on your health goals and preferences, but most approaches follow a few shared basics.

What Are the Basics?

The premise of a low-carb diet is restricting the amount of carbohydrates in your daily diet. Carbs are your body’s primary source of energy. When you eat foods with carbohydrates, your body breaks them down into glucose molecules and shuttles them through the blood to various tissues and organs as fuel.

However, on a low-carb diet, your body has to shift from relying on carbs for energy to utilizing fat instead.

Eating a low-carb diet aims to minimize foods that cause more dramatic blood sugar fluctuations and replace them with foods that have less of this effect. A low-carb diet intends to support better weight management, blood sugar control, and overall metabolic health.

Examples

There have been many variations of the low-carb diet over the years. While they are often very similar, each tends to take its own twist on carb restriction. Some of the most recognizable low-carb diets include:

• Atkins: The Atkins diet focuses on high-protein and high-fat foods while minimizing carb sources, such as grains, legumes, and sugary foods.
• Ketogenic (keto): The ketogenic diet emphasizes very low carbohydrate intake (usually under 50 grams per day) to induce a state of ketosis, during which your body burns fat for fuel instead of carbs.
• South Beach Diet: The South Beach Diet is a lower-carb diet that focuses on low-glycemic-index carbs (which have a less dramatic effect on blood sugar levels), lean proteins, and healthy fats.
• Paleo: While not strictly a low-carb diet, a paleo diet tends to be lower in carbohydrates as it eliminates more highly processed foods, grains, and dairy.
• Low-carb Mediterranean: This approach combines the principles of the Mediterranean diet of eating mainly plant-based foods, whole grains, lean proteins, and healthy fats like olive oil with a slightly reduced carbohydrate intake.

Foods to Eat

A low-carb diet emphasizes nutrient-dense, whole foods that are low in carbohydrates while providing plenty of protein and healthy fats. Below are the main food categories that are considered to be suitable for a low-carb lifestyle.

Protein-Rich Foods

Protein sources that fit into a low-carb eating pattern include:

• Meat and poultry: Beef, chicken, turkey, lamb, and pork are staples. Experts recommend opting for grass-fed or organic meats when possible.
• Fish and seafood: Fatty fish like salmon, mackerel, and sardines are excellent protein sources because they contain omega-3 fatty acids and are low in carbohydrates. Shellfish such as shrimp and scallops are also low in carbohydrates.
• Eggs: Eggs are a versatile, low-carb protein source rich in essential nutrients like choline, which helps support brain health.

Non-Starchy Vegetables

Starchy vegetables have more carbs than those with low or no starch. Examples of non-starchy vegetables include:

• Cruciferous vegetables: Examples are broccoli, cauliflower, cabbage, and Brussels sprouts.
• Leafy greens: Examples are spinach, kale, and Swiss chard.
• Other options: Examples are zucchini, asparagus, bell peppers, cucumbers, and mushrooms.

Compared to starchy vegetables (like carrots and potatoes), these vegetables are low in carbs and high in fiber, vitamins, and minerals.

Healthy Fats

Healthy fats support your heart health. Examples include:

• Certain plant oils: Olive and avocado oil are ideal for cooking or dressing. Many low-carb diets also recommend coconut oil, but it’s important to be aware of its high saturated fat content.
• Avocados: This fruit is packed with heart-healthy monounsaturated fats and fiber.
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseed, and sunflower seeds offer a great mix of fats, fiber, and protein.

Low-Carb Dairy

Dairy is a great option for a low-carb diet. However, be mindful of the saturated fat in these dairy products, as it can affect your heart health if consumed in excess:

• Butter and cream: These provide fat without carbs, which is ideal for low-carb cooking or adding to recipes.
• Cheese: This includes cheddar, mozzarella, and cream cheese.
• Full-fat yogurt: Opt for unsweetened varieties.

Beverages

Whether you’re following a low-carb eating pattern or not, aim to drink beverages with no added sugar, such:

• Broth: Bone or vegetable broth is a warming and low-carb option.
• Coffee and tea: These can be unsweetened and served plain or with a splash of cream.
• Water: Water is the ultimate low-carb drink, which can be enhanced with lemon or cucumber for flavor.

Lower-Sugar Fruits

Certain fruits are better suited to a low-carb diet than others. Examples include:

• Berries: Examples are strawberries, blueberries, raspberries, and blackberries are lower in carbs than other fruits.
• Other options: Examples are small portions of watermelon, cantaloupe, or avocado.

Foods to Eat in Moderation

Some foods contain more carbohydrates per serving. If you’re working to reduce your carb intake, consume smaller portions of these foods to stay within your daily goals:

• Alcohol: Beer, sweet wines, and mixed drinks with sugary mixers are higher in carbs. Opt for dry wines or spirits like vodka or whiskey in moderation—and avoid sugary mixers.
• Dairy products: Milk, flavored yogurts, and some creamers contain natural dairy sugars (such as lactose). Stick to small servings or choose unsweetened, lower-carb alternatives like almond milk.
• Dark chocolate: Dark chocolate with 70% cocoa or higher can be a low-carb-friendly indulgence, but it still contains carbs.
• Higher-carb vegetables: Carrots, beets, turnips, and parsnips are nutrient-dense but contain more natural sugars and starch.
• Higher-sugar fruits: Bananas, mangoes, pineapple, papaya, apples, pears, and grapes have higher sugar content compared to other types of fruits.
• Legumes: Lentils, chickpeas, black beans, and kidney beans are rich in protein and fiber but also higher in carbs. Include small servings as part of a balanced low-carb plan, particularly in less restrictive variations of the diet.
• Low-carb packaged foods: While marketed as low-carb, some snacks, bars, and protein shakes can still contain hidden carbs or artificial sweeteners. As with any packaged food, read nutrition facts and ingredients labels to ensure the food aligns with your goals rather than relying on marketing claims.
• Nuts and nut butter: While nuts and seeds are generally low-carb, certain varieties like cashews are higher in carbs and should be portion-controlled. Check labels for added sugars in nut butter.
• Whole grains: Oats, quinoa, barley, and brown rice are high in carbs but provide significantly more fiber and nutrients than refined, white grains. They may fit into less restrictive low-carb diets in small portions.

Foods to Avoid

Many low-carb diet plans recommend eliminating or significantly limiting foods high in carbohydrates or added sugars. These foods can cause dramatic blood sugar spikes, potentially hinder weight loss, and disrupt ketosis:

• Carb-rich snack foods: Potato chips, pretzels, popcorn, and rice cakes
• Condiments: Ketchup, barbecue sauce, sweet salad dressings, and many premade marinades
• Convenience meals: Frozen meals, instant noodles, and prepackaged dinners
• Fried foods: Fried chicken, onion rings, and mozzarella sticks
• Grains: Refined white brains and whole grains, including varieties of rice, pasta, bread, crackers, oats, and bagels
• High-starch vegetables: White potatoes, corn, peas, and butternut squash due to higher starch content
• High-sugar alcoholic drinks: Sweet wines, flavored liqueurs, and sugary cocktails
• High-sugar fruits: Bananas, grapes, mangoes, apples, and dried fruits like raisins, dates, and figs
• Legumes: Lentils, chickpeas, black beans, and kidney beans
• Sugary drinks: Sugar-sweetened sodas, energy drinks, sweetened teas, fruit juices, and specialty coffees
• Sweets and desserts: Candy, cakes, cookies, donuts, ice cream, and pastries

Reasons to Eat Low-Carb

Weight Loss

There is evidence to support low-carb diets for short-term weight loss by promoting fat-burning and reducing hunger. However, the long-term sustainability of a low-carb diet depends on your preferences and how strictly you stick to it.

Type 2 Diabetes Management

Certain low-carb diets may help improve blood sugar control, insulin sensitivity (the body’s ability to effectively respond to the hormone insulin to regulate blood sugar levels), and weight management. However, these benefits don’t appear to last in the long term.

Heart Disease Risk

Low-carb diets may reduce certain cardiovascular risk factors among people with overweight or obesity. However, you should monitor the quality of your overall diet, not just the carbs you eat. For example, eating minimal carbs but a high amount of saturated fat from animal products and coconut oil is more likely to work against heart health goals.

Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that together increase your risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood sugar, high blood pressure, excess belly fat, and high cholesterol and/or triglycerides. Some evidence suggests that low-carb diets may help address specific parts of metabolic syndrome.

Polycystic Ovary Syndrome (PCOS)

PCOS is a condition in which cysts grow on the ovaries and can cause hormonal imbalances. Some studies suggest that low-carb diets may help improve hormonal balance, reduce insulin resistance, and support weight management in people living with PCOS.

Epilepsy

The ketogenic diet, a strict low-carb diet, is well-documented for its effectiveness in managing drug-resistant epilepsy in children. This clinical use is how the very low-carb diet originated. Some evidence suggests that it can be effective in managing epileptic seizures in some adults.

Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD)

Low-carb diets may help reduce liver fat and improve markers of metabolic dysfunction-associated steatotic liver disease (formerly known as nonalcoholic fatty liver disease), MASLD is a condition in which excess fat builds up in the liver and can cause inflammation and scarring. While emerging research supports these benefits, there’s not enough evidence to say that low-carb diets are any better than lower-calorie diets for fatty liver.

Blood Pressure Regulation

Weight loss from low-carb diets may contribute to lowered blood pressure. Some studies suggest that these effects are independent of weight changes that would also support healthy blood pressure regulation.

While evidence supports the benefits of low-carb diets for many of these conditions, results can vary between individuals. Consult a healthcare provider to determine if a low-carb approach aligns with your health needs and goals.

Potential Risks

Carbohydrates are your body’s primary and preferred source of energy. Drastically reducing your intake means that your body has to adjust and can lead to side effects like:

• Constipation
• Dizziness
• Fatigue
• Low energy levels

While low-carb diets may offer health benefits for some, they also pose potential risks, such as:

• Heart-health concerns: Following a low-carb diet for a long time, especially if you replace carbs with saturated fats and lower the overall diversity in your diet, can increase the risk of heart health concerns.
• Keto flu: Transitioning to a low-carb diet without proper planning can also increase the likelihood of experiencing “keto flu,” characterized by temporary symptoms like headache, irritability, and brain fog.
• Nutritional imbalances: Over time, restricting foods high in fiber, vitamins, and minerals (like fruits, legumes, and whole grains) can also lead to nutritional imbalances.

Extreme carb restriction isn’t a great idea for everyone, including athletes, pregnant people, and those with certain medical conditions. Consult a healthcare provider or registered dietitian before making significant changes to your diet, such as going low-carb, to make sure it’s appropriate for you and that you can meet your nutritional needs.

Tips for Getting Started

Making any lifestyle change can take some time to get used to. If you’d like to try a low-carb diet, these tips may help set you up for success:

• Be flexible: Nobody gets everything right on their first attempt. Allow yourself time to adapt and be flexible with your approach, adjusting as needed to make your diet sustainable. If it doesn’t feel good, change it.
• Be prepared for keto flu: Understand that temporary side effects like fatigue or brain fog may occur as your body adjusts to burning fat for fuel.
• Don’t fear healthy fats: On a low-carb diet, incorporate sources of unsaturated fats like olive oil, avocados, nuts, and fatty fish over sources of saturated fats, as they provide energy and support satiety (satisfied feeling of fullness).
• Experiment with low-carb alternatives: Replace some of your high-carb favorites with low-carb alternatives like cauliflower rice, zucchini noodles, or almond flour to see what you like and learn how to use them.
• Focus on nutrient-dense foods: What matters more than carb content is the quality of your overall diet pattern. Build your diet around fresh vegetables, lean proteins, healthy fats, and low-sugar fruits, avoiding packaged and ultra-processed items.
• Meal plan: Create a weekly menu with simple, low-carb recipes to avoid last-minute decisions that are more likely to lead to high-carb choices you might regret later.
• Monitor your progress: Use apps or journals to track your food intake and results to ensure you’re staying on track toward meeting your goals
• Read food labels: Note hidden sugars and total net carbs (total carbs minus fiber) on product labels.
• Seek professional guidance: A low-carb diet pattern is not one-size-fits-all. Meeting with a dietitian can be incredibly helpful to create a personalized plan that fits your nutrition needs and lifestyle.
• Set a realistic carb goal: Decide your daily carb intake based on your health goals, whether a strict low-carb diet (like keto) or a more moderate approach.
• Stock your kitchen: To make meal prep easier, keep low-carb staples like eggs, avocados, olive oil, non-starchy vegetables, nuts, and seeds on hand.
• Understand carb counts and serving sizes: Learn how to calculate foods’ carbohydrate content and appropriate portion sizes to stay within your daily carb limit.

Summary

Low-carb diets remain popular among many seeking health goals like weight loss and better blood sugar regulation. While there’s evidence that low-carb diets based on high-quality, nutrient-dense foods may provide temporary health benefits, they pose some risks and may not be sustainable for everyone.

What’s most important is to choose a way of eating that supports your health goals, focuses on nutritional quality, and makes sense for your lifestyle. If you’re considering a low-carb diet, clarify your goals, plan as much as possible, and meet with a dietitian to help set yourself up for success.