Just as your car runs best on a certain type of fuel, so does the human body. Unfortunately the latest low-carbohydrate fad diets are not the fuel mix the human body was designed to run on. These diets can cause quite a few health risks over the long run. Here are the top ten:
1. Heart Disease Risk Increases
Risk of heart disease is greatly increased on a low-carbohydrate, low-fiber diet that is high in animal protein, cholesterol and saturated fat. All three raise serum cholesterol, particularly LDL or "bad" cholesterol. Elimination of high-carbohydrate, high-fiber plant foods, that help lower cholesterol, compounds this problem. A high meat intake may excessively increase homocysteine levels and iron stores in the body. There is growing evidence that high levels of both may increase the risk of heart disease.
2. Cancer Risk Increases
The risk for many cancers is likely to increase when most fruits, vegetables, whole grains and beans are eliminated from the diet. The National Cancer Institute currently recommends, based on the bulk of scientific research, that you should eat a plant-based diet that is high in fiber and low in fat for optimum health.
3. Poor Long Term Weight Control
There is no metabolic magic in low-carbohydrate diets. Those who continue to lose weight after the first week do so because they decrease calorie intake. Greatly limiting the number of foods that people are allowed to eat reduces their food and calorie intake. But a reduction in variety most often leads to boredom and cravings over the long run. One recent study showed that a high protein meal leads to a greater tendency towards binging of foods high in sugar and fat later in the day.
4. Reduced Athletic Performance
Athletic performance is reduced on a low-carbohydrate diet. Since the 1930's it has been known that a high-carbohydrate diet can enhance endurance during strenuous athletic events. Mountain climbers and skiers should be warned that a ketogenic diet greatly increases the risk of mountain sickness.
5. Rising Blood Pressure with Age
Blood pressure will likely increase with age on a typical low-carbohydrate diet. This is partly because a high-carbohydrate, high-fiber diet includes more fruits, vegetables, whole grains and nonfat dairy products. These foods, all high in magnesium, potassium and calcium, were the mainstay of the DASH diet, which was shown to lower blood pressure. Additionally, low-carbohydrate diets do not restrict salt intake, the main reason blood pressure rises with age.
6. Gout
An excess of uric acid in the body causes gout. This excess can be caused by an increased intake of foods high in purines, which are broken down into uric acid in the body. Meat, poultry, nuts, seeds, eggs and seafood are all fairly high in purines.
7. Kidney Stones
Both uric acid and calcium oxalate stones are more likely to form on a high protein, ketogenic diet than on a higher carbohydrate diet with more fruits and vegetables.
8. Osteoporosis
Over time, excess protein intake, especially from animal sources, increases the loss of calcium in the urine which may contribute to osteoporosis.
9. Fainting
Orthostatic hypotension, or a rapid drop in blood pressure when you go from lying down to standing, is caused by a loss of fluid and electrolytes and reduced sympathetic nervous system activity. Both of these occur when your body is deprived of carbohydrate. This may result in dizziness or even fainting when you stand up quickly.
10. Keto breath
Keto-breath can be described as a cross between nail polish and over-ripe pineapple. This is common for dieters who consume so few carbohydrate that they put their bodies in a state of ketosis.
The bottom line:
Your best bet for permanent weight loss and good health is three fold:
1) Increase the amount of fruits, vegetables, nonfat dairy products, whole grains and beans that you eat.
2) Eliminate calorie-dense foods that are high in fat and refined carbohydrates such as cookies, sugary desserts, bagels, crackers, chips, fries, pizza, candies, etc.
3) Exercise on a regular basis. Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a high-fiber, lowfat diet coupled with regular exercise.
By Dr. James J. Kenney, PhD, RD,
FACN, Nutrition Research Specialist,
Pritikin Longevity Center.
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