"Low-carb" is an umbrella term covering many different approaches, from moderate carb reduction to very ketogenic diets. Understanding the spectrum helps you choose what's appropriate for your goals.
Types of Low-Carb
- Moderate low-carb (100-150g): Flexible approach, allows most fruits and starchy vegetables
- Low-carb (50-100g): More restrictive, gentle ketosis possible
- Very low-carb/keto (<50g): Strict ketosis
Who Benefits
Low-carb approaches may be particularly helpful for: type 2 diabetes and insulin resistance, PCOS, certain neurological conditions, and people who feel better eating this way. For general population, moderate carb reduction isn't necessary.
Potential Issues
Very low-carb diets can elevate LDL cholesterol in some people, cause constipation, bad breath, and difficulty maintaining social eating. They may also lower T3 thyroid hormone, potentially slowing metabolism.
