Low Net Carb

Reduce blood sugar, cholesterol, blood pressure and weight; fiber provides big health benefits

Recommended For

Cardiovascular disease, Diabetes, High blood pressure, Metabolic syndrome, Weight loss.

Diet Goals

Quality carbs with high fiber, nutrients

Net carbs = [carbs - fiber]
Count digestible net carbs that affect blood sugar most
Weight loss: 50-100 grams/net carbs/day Maintenance/Moderate: 100-150 grams net carbs/day

Great choice for weight loss and lowering triglycerides. This diet is less extreme and more sustainable with great health benefits.

Food Recommendations

Foods to Eat

Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops

Veggies, Leafy greens: Lettuce, kale, spinach, romaine, arugula

Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp

Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts

Fruit, Berries: Raspberry, blueberry, strawberry

Butter, Cheese: Goat, bleu, parmesan & cream cheese, butter, ghee

Foods to Avoid

Sugary drinks: Soda, coffee drinks, energy drinks, fruit juice, smoothies

High carbs: White foods: Rice, potatoes, pasta, bread, crackers

Starchy vegetables: Corn, potato, sweet potato, beets

High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Whole grains: Wheat bread or pasta, oatmeal, popcorn

Low fat dairy: Skim, 1% milk, yogurt, cheese, buttermilk

Diet Rules

Additional Information

Research

Studies show low carb diets can be effective in T1, T2 diabetes; improve blood sugar, reduce complications, possibly decrease meds. Discuss with MD.

Research shows that moderate low carb diet can be heart healthy if protein and fat from healthy sources.

Studies suggest that low carb, high fat diets result in weight loss but following long term is difficult; can lead to extreme weight variances (yoyo effect).

Caveats

Low carb diet most beneficial for lowering triglycerides and increasing HDL (good) cholesterol.

To make low carb diet healthy, eat low carb foods that are high in fiber like seeds, nuts, berries, bran.

Long-term risk with low net carbs dependent on protein type ingested: heart disease, stroke, heart arrhythmias, osteoporosis, kidney damage, cancer.

To transition off low net carb diet: Gradually increase carbs (add ~10g/d), eat wider variety of foods. Stop at the max carbs you can eat and still maintain weight.

References

Carb Counting and Diabetes. (2023). American Diabetes Association. https://diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/carb-counting-and-diabetes

Carbs and Cancer: Do you understand the relationship between “sugar” and cancer? (2020). CancerConnect. https://news.cancerconnect.com/treatment-care/carbs-and-cancer-ga5pQUyz-EuC2Wrwye4heQ

Coffman, M. (2018). Daily Amounts of Carbs, Fat, Fiber, Sodium & Protein. SFGate-Healthy Eating/Nutrition. http://healthyeating.sfgate.com/daily-amounts-carbs-fat-fiber-sodium-protein-4230.html

Eenfeldt MD, A. (2021). How to gain weight on low carb or keto. Diet Doctor. https://www.dietdoctor.com/low-carb/gain-weight#how

Eenfeldt MD, A. (2021). How to potentially reverse PCOS with low carb. Diet Doctor. https://www.dietdoctor.com/low-carb/benefits/pcos

Eenfeldt MD, A. (2022). Eating low carb or keto when breastfeeding. Diet Doctor. https://www.dietdoctor.com/low-carb/when-breastfeeding

Eilat-Adar, S., Sinai, T., Yosefy, C., & Henkin, Y. (2013). Nutritional Recommendations for Cardiovascular Disease Prevention. NIH, National Library of Medicine, Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798927/

Janchote, C. (2019). A Low-Carb Diet Can Help COPD Sufferers. National Emphysema Foundation. http://www.emphysemafoundation.org/index.php/about-uss/privacy/83-copd-emphysema-articles/472-a-low-carb-diet-can-help-copd-sufferers

Kanter PhD, M. (2018). High-Quality Carbohydrates and Physical Performance. NIH, National Library of Medicine; Nutrition Today. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/

Low-carb diet: Can it help you lose weight? (2022). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831

Mullens BSc, A. (2021). Is low carb and keto safe during pregnancy? DietDoctor.com. https://www.dietdoctor.com/low-carb/pregnancy

Napoli, N. (2019). Low-Carb Diet Tied to Common Heart Rhythm Disorder. American College of Cardiology. https://www.acc.org/about-acc/press-releases/2019/03/06/10/29/low-carb-diet-tied-to-common-heart-rhythm-disorder

Slajerova, M. (2022). Total Carbs or Net Carbs What Really Counts? KetoDiet. https://ketodietapp.com/Blog/post/2014/11/30/Total-Carbs-or-Net-Carbs-What-Really-Counts

Spritzler RD, F., CDE. (2023). Carbohydrates on a keto or low carb diet. Diet Doctor. https://www.dietdoctor.com/low-carb/keto/carbohydrates

Nutrients: Carbohydrate, by difference(g). (n.d.). USDA National Nutrient Database for Standard. https://www.nal.usda.gov/sites/default/files/page-files/Carbohydrate.pdf