According to recent research, low-carb diets may sometimes even surpass an individual’s dietary requirements. The study, which was published in the journal Frontiers in Nutrition, included researchers from the University of Vermont in the United States. The research looked at the doubts people had about the nutritional value of low-carb and related diets.

These diets, which limit the consumption of foods heavy in carbs or added sugar, such as sweets, starches, and refined grains, are often advised for diabetic patients in order to control their blood sugar levels. Researchers noted that while low-carb diets have been shown to provide health advantages, such as helping people lose weight, there is still some doubt about their nutritional value.
Conversely, others contend that reducing carbohydrates causes one to consume excessive amounts of fat or protein and insufficient amounts of vital nutrients.

The researchers evaluated the nutritional suitability of three distinct low-carb meal plans during the course of the trial. There were two ketogenic diets: the first had an average of around 20 grams of net carbohydrates per day, while the second had an average of approximately 40 grams. The third was a more indulgent diet plan with around 100 grams of net carbohydrates daily on average.

According to the authors, “all three low-carb meal plans exceeded recommendations (US) for calcium for adults in the age group of 31-50 years and for vitamins A, C, D, E, K, thiamin, riboflavin, niacin, B6, folate, and B12 in males and females in the age group of 31-70 years.”

“Our findings suggest that, in addition to their well-established ability to support weight management, low-carb eating patterns can actually help promote better diet quality and close critical nutrient gaps,” said Beth Bradley, a co-author of the research from the University of Vermont.

The researchers found that the low-carb meal plans are somewhat deficient in a few nutrients for certain demographic segments, such as younger women who require more iron or older adults who need more calcium.

Additionally, they discovered that among women between the ages of 31 and 70, two of the three meal plans in the study—those with 40 grams and 100 grams of net carbs, respectively—provided more than adequate fiber. Although it is well known that certain low-carb diets are also low in fiber, the researchers said that their findings refute this theory.

“The idea that a low-carb diet must also be low in fiber is simply not supported by the data,” Bradley said. In fact, a low-carb diet should include a lot of high-fibre meals since they may help reduce net carbohydrate consumption.

“Especially in the more liberal low-carb approach, non-starchy vegetables, nuts and seeds, and, in moderation, even higher-carb fruits, starchy vegetables, and whole grains can contribute fiber to the diet while keeping overall net carb intake in check.”

According to the researchers, the low-carb meal plans supplied an adequate quantity of protein without going overboard and endangering health.\