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A diet that reduces the amount of carbohydrates or fat in one’s food intake can be an effective way to improve blood sugar control and lose weight, according to recent studies. These studies compared the effects of a low-carbohydrate diet (LCD) and a low-fat diet (LFD) on various markers of metabolic health and body composition in people living with type 2 diabetes (T2D) or overweight/obesity.
Low-Carb Diet for T2D
A 12-month randomized controlled trial conducted by researchers from Spain and Canada enrolled 115 adults with T2D who were taking insulin or oral medication but had poor glycemic control (HbA1c >8%) despite medication adherence. The participants were assigned to either a LCD (target 14% of calories from carbohydrates) or a LFD (target 53% of calories from carbohydrates) and received individual and group counseling sessions on nutrition, physical activity, and behavior modification.
The results showed that the LCD group had a statistically significant greater reduction in HbA1c levels (−0.35% versus −0.09%; P = 0.02) and a higher proportion of responders (defined as achieving an HbA1c
Low-Carb or Low-Fat for Weight Loss?
A review article published in the Journal of the Academy of Nutrition and Dietetics analyzed the results of 32 randomized controlled trials that compared the effects of a LCD (defined as
The review found that the LCD was more effective than the LFD in promoting weight loss (mean difference = −1.15 kg; 95% CI, −1.8 to −0.5 kg) and reducing waist circumference, triglyceride level, and systolic blood pressure. The LFD was associated with a greater reduction in LDL cholesterol level and a greater increase in HDL cholesterol level, but the net effect on cardiovascular risk was not clearly different between the two diets.
Which Diet Is Better for You?
The answer depends on various factors, such as your personal preferences, metabolic status, food availability, and social context. Some people may find it easier to follow a LCD because it allows them to eat more protein and fat, which can increase satiety and reduce hunger cravings. Others may prefer a LFD because it allows them to eat more whole grains, fruits, and vegetables, which can provide more fiber, vitamins, and minerals.
If you have T2D or insulin resistance, you should consult a registered dietitian or certified diabetes educator to help you develop a customized diet plan that fits your needs and goals. You may need to monitor your blood sugar more closely and adjust your medication dosage accordingly to avoid hypoglycemia or hyperglycemia.
Regardless of which diet you choose, you should aim to consume fewer calories than you burn, increase your physical activity, and avoid processed foods, sugar-sweetened beverages, and trans fats. Gradual changes in your eating habits and lifestyle are more sustainable and effective than drastic or temporary changes. The goal is not only to lose weight, but also to improve your overall health and well-being.
Conclusion
A low-carbohydrate diet can be a superior approach to managing blood sugar and shedding extra weight, especially for individuals with type 2 diabetes or obesity. Low-fat diets, while effective in improving certain lipid profile measures, may not provide as effective results in other markers. Speak to a healthcare provider for individualized guidance to help determine which diet may be the right one for you.
Remember to make gradual and sustainable changes to your eating habits and lifestyle, focusing on real, whole foods and getting regular exercise, in order to achieve better health outcomes.
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