A recent study analyzed the calorie and nutrient levels of well-planned low- and very-low-carbohydrate diet plans to determine if they could meet the needs of certain populations, particularly middle-aged women. While these diet plans showed promise in meeting some nutrient needs, they did not meet the needs of all individuals equally, as they may lack some key nutrients while exceeding others. Health professionals recommend moderate to high consumption of carbohydrates from nutrient-dense, plant-based foods for optimal health. Low-carbohydrate diets are becoming increasingly popular despite ongoing debates about their nutritional value and long-term health effects.
The study assessed the calorie and nutrient content of three well-planned 7-day low-carb diet plans, funded by Simply Good Foods USA, Inc. Two out of the three study authors are employees of the company, and one is a shareholder. These meal plans provided varying amounts of carbohydrates, fats, proteins, and other nutrients. The researchers examined how well these plans met the recommended dietary allowances for men and women ages 31-50 and 51-70. The study found that while the plans generally met calorie requirements for women, they failed to meet calorie needs for men across both age groups.
The low-carbohydrate meal plans contained higher fat and lower carbohydrate levels than typically recommended, with protein intake falling within the acceptable range for both genders. The plans provided ample vitamins for both men and women but fell short in meeting calcium needs for older adults and iron needs for middle-aged women. Saturated fat made up a significant portion of the total calories in each plan, while fiber intake varied across different age groups and genders. The 100-gram carbohydrate plan was found to come closest to meeting nutrient goals but still had deficiencies in key nutrients.
The study analyzed the potential effects of the 100-gram carbohydrate meal plan, which included animal products at nearly every meal. While the meal plan offered benefits from high-quality protein sources like fatty fish, the saturated fats from full-fat dairy and red meats could increase cardiovascular disease risks. The study authors acknowledge limitations, such as not factoring in real dietary intake data or dietary supplements. They caution against personalizing meal plans without considering age, gender, physical activity, and preexisting conditions.
Registered dietitian Alyssa Simpson emphasized the need for high-quality, minimally processed foods in low-carb diets for optimal health outcomes. While low-carb diets may offer benefits when carefully planned, long-term sustainability and adherence can be challenging. Simpson recommended choosing products with high-quality ingredients and minimal artificial sweeteners to ensure that low-carb diets are nutritionally complete. Ultimately, the study’s meal plans were found to be nutritionally adequate but may not fully address the practical difficulties individuals face in maintaining such diets over extended periods.
