Science continues to support the safety and efficacy of low carbohydrate eating, and low carb eating is more popular than ever. Despite this, misconceptions about the low carb approach and its ability to meet essential dietary needs persist. A new study aimed to demonstrate the nutritional adequacy of three low carb plans differing in carbohydrate content.
Nutrient Analysis of Three Low Carbohydrate Plans Differing in Carbohydrate Content
In this study, nutritionists developed three 7-day low carb meal plans, each providing 20, 40 and 100 grams of Net Carbs daily. The aim was to assess the nutrient adequacy of based on varying levels of carb intake.
The low carb meal plans were created using foods listed in the USDA Food Data Central and can be replicated and modified to meet individual needs. These meal plans were designed to mirror ketogenic and low carb plans from clinical studies, ensuring they provided all necessary macro- and micronutrients.
The results showed that all three plans met or exceeded the Recommended Daily Allowance (RDA) for A, C, D, E, K, thiamin, riboflavin, niacin, B6, folate and B12 in males and females 31 to 70 years old. The plans exceeded the RDA for protein for adults within the acceptable macronutrient distribution range. Here is the breakdown on protein, fiber and saturated fat content:
Protein
The plans exceeded the RDA for protein for adults aged 31 to 70, but they were within the Acceptable Macronutrient Distribution Range (AMDR) of 10% to 35% of calories. While the RDA recommends about 0.4 grams of high-quality protein per pound of body weight, adults may need more protein for enhanced weight loss and to fuel workouts and improve body composition.
Fiber
The plans were adequate in dietary fiber, especially for women. This is important as dietary fiber consumption in the U.S. is low enough to be a public health concern.
Saturated Fat
The plans were higher in saturated fat than recommended and are often a point of criticism regarding low carb plans. However, according to the study’s authors, “Since the introduction of the Dietary Guidelines for Americans (DGA) nearly half a century ago, the average American consumption of dietary saturated fat as a percentage of total energy has been steadily declining while the energy from dietary carbohydrates has been increasing. Despite which, the American population is metabolically unhealthy and living with diet-related chronic disease.”
While the low carb meal plans were higher in saturated fat, they also had more favorable omega-6 to omega-3 ratios than the current American diet. In addition, certain food sources of saturated fat have been associated with a reduced risk of cardiovascular disease.
In conclusion, the study suggests that well-constructed low carb meal plans as part of a low carb lifestyle (no matter which level of Net Carbs) can meet adults’ essential dietary needs and may offer health benefits such as better nutrient balance compared to typical diets higher in carbohydrates.