Research on Low Carbohydrate Diets
The popularity of low carbohydrate diets has waxed and waned in the U.S. over the last two centuries. From the Banting diet in the 1860's to the Atkins plan 100 years later to the Paleo/Primal way of eating that is currently in vogue, some form of carbohydrate restriction has always existed as an alternative to more conventional nutrition recommendations. Today it is the low-fat, high-complex-carbohydrate diet that is promoted by the United States Department of Agriculture, American Dietetic Association, American Heart Association, and other organizations. While this diet may be healthy for some, I believe low carbohydrate diets can be very beneficial for others. Criticisms of low carbohydrate plans include that they are too difficult to follow long term, ineffective at sustaining weight loss, and potentially harmful to health. However, there has been abundant research conducted over the last 20 years which disputes these claims and in fact presents a strong argument for why carbohydrate restriction is preferable for managing diabetes, overweight and obesity, and other conditions of carbohydrate intolerance.
The Reference Daily Intake , or RDI, (formerly called the Recommended Dietary Allowance, or RDA) for nutrient intake is established by the Food and Nutrition Board (formerly called the U.S. National Academy of Sciences). This value is used to establish the Daily Values seen on food labels. The Daily Value for carbohydrate is currently set at 300 grams for an individual consuming 2000 calories per day. Research and anecdotal evidence suggest that reducing this level to 30-100 grams daily decreases postprandial glucose response, modulates hyperinsulinemia, reduces serum triglyceride synthesis, increases high-density lipoprotein (HDL) levels, promotes satiety, and has other favorable metabolic effects.
Below are links to several studies which provide evidence that carbohydrate restriction is not only safe but effective for weight loss and blood sugar control.
2017
Body Composition Changes After Very-Low-Calorie Ketogenic Diet in Obesity Evaluated by 3 Standardized Methods
Should a low-carbohydrate diet be recommended for diabetes management?
An Online Intervention Comparing a Very Low-Carbohydrate Ketogenic Diet and Lifestyle Recommendations Versus a Plate Method Diet in Overweight Individuals With Type 2 Diabetes: A Randomized Controlled Trial
2016
Long-term effects of a very-low-carbohydrate weight-loss diet and an isocaloric low-fat diet on bone health in obese adults
Obesity treatment by very low-calorie-ketogenic diet at two years: reduction in visceral fat and on the burden of disease
Short-term safety, tolerability and efficacy of a very low-calorie-ketogenic diet interventional weight loss program versus hypocaloric diet in patients with type 2 diabetes mellitus
A randomised trial of the feasibility of a low carbohydrate diet vs standard carbohydrate counting in adults with type 1 diabetes taking body weight into account
2015
Effects of a high-protein/low carbohydrate versus a standard hypocaloric diet on adipocytokine levels and insulin resistance along 9 months
The effects of a low-carbohydrate diet vs. a low-fat diet on novel cardiovascular risk factors: a randomized controlled trial
The effects of a low-carbohydrate diet on appetite: a randomized controlled trial
Metabolic characteristics of keto-adapted ultra-endurance runners
Long-term effects of a very low carbohydrate compared with a high carbohydrate diet on renal function in individuals with type 2 diabetes: a randomized trial
Dietary intervention for overweight and obese adults: comparison of low-carbohydrate and low-fat diets. A meta-analysis
Comparison of a carbohydrate-free diet vs. fasting on plasma glucose, insulin and glucagon in type 2 diabetes
Do ketogenic diets really suppress appetite? A systematic review and meta-analysis.
A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes
Comparison of low- and high-carbohydrate diets for type 2 diabetes management: a randomized trial.
Low starch/low dairy diet results in successful treatment of obesity and co-morbidities linked to polycystic ovary syndrome (PCOS)
2014
The effects of ketogenic dieting on skeletal muscle and fat mass
Dietary carbohydrate restriction as the first approach in diabetes management. Critical review and evidence base
Effects of a eucaloric reduced-carbohydrate diet on body composition and fat distribution in women with PCOS
Advice to follow a low-carbohydrate diet has a favourable impact on low-grade inflammation in type 2 diabetes compared with advice to follow a low-fat diet
Randomization to a low-carbohydrate diet advice improves health related quality of life compared with a low-fat diet at similar weight-loss in Type 2 diabetes mellitus
Effects of low-carbohydrate and low-fat diets: a randomized trial
Low carbohydrate diet to achieve weight loss and improve HbA1c in type 2 diabetes and pre-diabetes: experience from one general practice
A non-calorie-restricted low-carbohydrate diet is effective as an alternative therapy for patients with type 2 diabetes
A randomized pilot trial of a moderate carbohydrate diet compared to a very low carbohydrate diet in overweight or obese individuals with type 2 diabetes mellitus or prediabetes
Two diets with different hemoglobin A1c and antiglycemic medication effects despite similar weight loss in type 2 diabetes
2013
Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets
Treatment of diabetes and diabetes complications with a ketogenic diet
Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials
Consuming a hypocaloric high fat low carbohydrate diet for 12 weeks lowers C-reactive protein, and raises serum adiponectin and high density lipoprotein-cholesterol in obese subjects
2012
Low carbohydrate diet in type 1 diabetes, long-term improvement and adherence: a clinical audit
Effect of low-calorie vs. low-carbohydate ketogenic diet in type 2 diabetes
2011
Short-term carbohydrate-restricted diet for weight loss in severely obese women.
A carbohydrate-restricted diet during resistance training promotes more favorable changes in body composition and markers of health on obese women and with and without insulin resistance.
Reversal of nephropathy by a ketogenic diet
A pilot study of the Spanish ketogenic Mediterranean diet: an effective therapy for the metabolic syndrome
2010
Weight and metabolic outcomes after 2 years on a low-carbohydrate vs. low-fat diet: a randomized trial
A low-carbohydrate Mediterranean diet improves cardiovascular risk factors and diabetes control among overweight patients with Type 2 diabetes mellitus: a one-year prospective randomized intervention study
Revealing the molecular relationship between type 2 diabetes and the metabolic changes induced by a very low carbohydrate ketogenic diet
Renal function following long-term weight loss in individuals with abdominal obesity on a very-low-carbohydrate vs. high carbohydrate diet
2008
Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum
The effect of a low carbohydrate, ketogenic diet vs. a low glycemic index diet on glycemic control in type 2 diabetes mellitus
Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet
Dietary carbohydrate restriction in type 2 diabetes mellitus and metabolic syndrome: time for a critical appraisal
Low-carbohydrate diet in type 2 diabetes: stable improvements of body weight and glycemic control during 44 months follow-up
2007
Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women
Beneficial effects of ketogenic diet in obese diabetic subjects
2006
The metabolic response to a high-protein, low-carbohydrate diet in men with type 2 diabetes mellitus
Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes--a randomized controlled trial
2005
Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes
A low carbohydrate, ketogenic diet to treat type 2 diabetes
The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study
A low carbohydrate diet in Type 1 diabetes: clinical experience - a brief report
Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet
2004
Comparison of energy -restricted very low carbohydrate and low fat diets on weight loss and body composition on overweight men and women
Effect of a high-protein, low-carbohydrate diet on blood glucose control in people with type 2 diabetes
A low-carbohydrate, ketogenic diet vs. a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial
2003
A low carbohydrate as compared with a low fat diet in severe obesity
A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women
The effects of a low-carbohydrate regimen on glycemic control and serum lipids in diabetes mellitus
Effect of a high saturated fat and no-starch diet on serum lipid subfractions in patients with documented atherosclerotic cardiovascular disease.
