Low-carb diets like Keto may no longer be dominating the zeitgeist of online conversations the way they used to, but they still have plenty of proponents. It’s not surprising, of course; cutting the macro has produced a near-endless number of success stories.
But our understanding has shifted, too. We know that carbs are an important part of the fuel equation. We know that ready-to-burn carbs can help you push harder in the gym, run further on the tarmac and generally put a spark in your step.
RELATED: 3 Delicious High-Protein, Low-Carb Breakfast Recipes Worth Waking Up For
Does that mean it’s time to leave the ‘low-carb’ movement behind? Not at all. In fact, as a global population, we’re still consuming excessive amounts of refined and low-quality carbohydrates. Couple that with the rising rates of diabetes, obesity and heart disease, and we could likely all do with reassessing our carb intake.
Now, new research has shed further light on the potential benefits of ‘low carb’. The study found that for patients with obesity, prediabetes and fatty liver disease, the weight loss resulting from a low-carbohydrate diet could have an impact on more than just your waistline.
The Study: Low Carb, High Reward
In the Washington University School of Medicine in St. Louis study, a group of 55 adults with ‘metabolically unhealthy obesity’ – i.e., they were obese with fatty liver and prediabetes – were randomly assigned one of three diets: Mediterranean (a mostly even balance between carbs and fats); low-carb, high-fat keto; or high-carb, low-fat plant-focused. Participants received all their food throughout the 5-month study and attended regular meetings with a dietitian to help them stick to their assigned meal plan.
By the end of the study period, all three groups had lost about the same amount of weight (around 10% of their starting total). The health metrics all lined up. It looked like what mattered most was losing the excess kilos and not how the route the participants got there.
RELATED: NEW STUDY: These Carbs Could Help Prevent Weight Gain
However, there was an outlier. The study found that sensitivity to insulin in the liver improved as much as three times more in those following the keto diet. (This is important because it determines how effectively the liver suppresses glucose production.) The keto diet also helped participants slash fat stored in the liver by nearly 70% compared to 45% in the other two groups.
The keto crowd also scored better outcomes for their blood sugar control and insulin levels. In fact, half of the participants on the ketogenic diet managed to do a 180 on their prediabetes as opposed to just 29% feasting Mediterranean-style and 7% chowing high-carb meals.
So Should I Try a Low-Carb Diet?
The takeaway isn’t that you need to ditch carbs for good. Rather, the findings suggest that how you lose weight may matter just as much as how much you lose – particularly when it comes to metabolic and liver health.
Keep in mind, the research is still ongoing. So, this isn’t a final verdict, but a possible benefit to consider if you’re looking to lose weight and improve your health. Food for thought, so to speak.
RELATED: Why Runners Need More Carbs Than They Think, According to New Research
A ketogenic diet may offer specific benefits for people dealing with obesity, fatty liver disease or prediabetes, but it’s not necessarily the right approach for everyone. Your overall diet quality, how sustainable your eating pattern is and your individual health needs still matter. When in doubt, discuss it with your doc – especially if you’re planning on making major changes to how you eat.
