Low Carb vs High Carb Diets

When to consider reducing carbohydrates in your diet: (Eating Low-Carb)

• If you want to reduce body fat, specifically trunk and belly fat
• If you are struggling with a metabolic condition such as diabetes or insulin resistance
• If you have troubling staying asleep
• If you have unstable moods or energy levels
• If you suffer from PCOS, endometriosis or fibroids
• If you are suffering from a neurological disease like Alzheimer’s
• If you have been diagnosed with certain forms of cancer
• If you have small intestinal bacterial or yeast overgrowth

 

When to consider upping your carbohydrate intake: (Eating High-Carb)

• If you have a high activity level or participate in daily exercise
• If you have lost your period or have started experiencing irregular periods
• If you have started struggling with sleep issues
• If you experience high stress levels
• If you have adrenal insufficiency
• If you’ve recently started experiencing hypothyroid symptoms, including weight loss resistance
• If you are struggling with infertility or are planning on becoming pregnant
• If you are pregnant or breastfeeding
• If you have been following a low-carb diet for an extended period of time

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 Low Carb vs High Carb Diets Arguments:

The rationale behind low-fat, high-carb eating is thus: fat has nine calories per gram, while carbohydrates and protein have four calories per gram. Also, dietary fat can be transported directly to your adipose (fatty) tissue and turned into body fat. Therefore, eating fat will make you fat much more easily than eating carbs.

This argument has a few flaws. While fat has more calories than carbohydrates, it’s also more satiating on a gram-for-gram basis. This is one of the virtues discussed by advocates of the low-carb diet. Plus, your body needs a fair amount of fat for both structural and hormonal purposes. And of course, while fat can be deposited directly to your adipose tissue, it’s still going to be burned for energy if you’re in a caloric deficit.

As for low-carb diets, the rationale behind them is that eating carbs causes your body to produce insulin. Insulin is a storage hormone—it causes your body to store calories as fat. Carbs, the argument goes, also raise your blood sugar, and they are absorbed faster than fat, so a high-carb diet will lead to chronically elevated blood sugar and insulin levels, wild swings in blood sugar, and concomitant swings in energy level as well as excessive hunger.

 This has its own problems. Namely, protein also raises insulin. And insulin actually suppresses appetite via its effects on the brain. And while eating carbs acutely raises blood sugar and insulin levels, a high-carb diet doesn’t necessarily lead to chronically elevated blood sugar and insulin. Most importantly, insulin isn’t bad. While it is a storage hormone, it causes all body tissues—including muscle and other lean tissue, not just fat—to store energy. And it only signals your body to store energy—there still needs to be energy for your body to store.

 The Bottom Line: 

Whether it’s a low-carb diet or a high-carb diet or something in between, the best diet for you is the one that makes you feel best after a meal (not necessarily during it). It will give you more energy, and more stable energy, and will leave you feeling fuller for longer. So you can figure out your ideal diet with a simple self-experiment. Over the course of two weeks, cycle through eating high-carb, low-fat; low-carb, high-fat; and moderate-carb, moderate-fat meals. Following each meal, monitor your energy level, mood, and hunger every hour. The category of meal that leaves you feeling energized and satiated for hours afterward is the kind of meal you should be eating.

Most people fall somewhere in the middle, and will find no clear advantage to either approach—they do best with moderate-carb, moderate-fat meals. But a large minority will feel better at one extreme or the other. To truly optimize your diet, you need to spend some time experimenting on yourself.

Limiting processed foods could improve most diets by cutting down overall calories, while still leaving wiggle room for people's preferences. That's important, because for a diet to be effective, a person has to be able to stick to it. A breakfast of fruit and oatmeal may be filling for one person but leave another hungry soon after.

 
Source:

How to Know if a Low or High Carb Diet is Right for Your Body

Low-Carb vs High-Carb

Low-Carb, Low Fat?