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Why Low-Carb Works - But Carbs Aren’t Actually the Problem

Nourished by Science

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A video about low-carb diets and the mechanisms through which they trigger weight loss and improvements in blood sugar control.

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VIDEO DESCRIPTION
Low-carb diets are effective in helping people lose weight and improve their blood sugar regulation, making many people believe that carbs are the cause of weight gain and glucose intolerance. In this video, we review the science of why low-carb diets work, explore the common claim that hyperinsulinemia triggered by high-carb diets is the cause of weight gain and insulin resistance, and discuss which options people have who want to lose weight or reverse their insulin resistance and glucose intolerance.

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TIMESTAMPS
00:00 Introduction
02:02 The Impact of Low-Carb Diets on Body Weight and Blood Glucose Control
06:41 Why Low-Carb Diets Work: the Social Media Narrative
11:32 Why the Narrative that “Carbs” are the Cause of Weight Gain and Insulin Resistance is (Almost Certainly) Wrong
17:27 The Mechanisms Through Which Low-Carb Diets Work (And Why Also High-Carb and Other Diets Work)
22:38 Why Is This Relevant to Me?

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20 Comments

@smthB4 4 months ago

Retired doctor here. I love your videos and have posted before. I think that many have thought that because low carb improves type 2 diabetes and insulin resistance, that high carb must have caused it, but clearly not in every case. Because of a strong family history of type 2 diabetes I decided to restrict my carbs to <130g/ day, a figure I got from Dr David Unwin’s research. Not only is it quite easy to do, I often got below 70 on some days, and if I’m honest, I would sometimes go over 130 too. It lead to about 8 kg loss over about a year. Since then I have been concentrating on my protein intake. At nearly 68 I want to keep sarcopenia and osteopenia at bay, so I probably eat about 1.2g/kg. I am biased to animal protein, but I will eat vegetable protein too for variety and flavour, so edamame beans, lentils, nuts, even bread sometimes are included. I am aware that they contain carbs, but I don’t usually go over the 130 g, so my point? - concentrating on the protein rather than the carbs seems to have the same result. And yes, I am doing weight bearing and resistance exercise too.

Thank you for a great video.

@Merzui-kg8ds 4 months ago

Part of the benefit of low carb eating comes from cutting "garbage food". The majority of junk and convenience food relies heavily on "carbage"...garbage carbs. The majority of snacking and late night bingeing is carb heavy. Eating low carb means cutting out a LOT of garbage food.

@nowhereman8374 4 months ago

Refined carbohydrates cause increased cravings, which leads to over consumption. Empty calories do not provide satiety. Eating fats with empty carbs is the worst. Sensible eating requires healthy, complex carbs, plenty of protein, and a reasonable amount of fat

@Mister_Taxman 4 months ago

I struggled with diabetes for over 10+ years and I tried every "fad diet" including keto and low-carb. I would lose some weight but immediately gain it back because the diet was pure suffering for me.

Just last year, I did actual research and put actual thought into my health and I discovered how insulin resistance is borne out of having a lot of visceral fat and being sedentary. I took that to heart, got on a calorie deficit, did cardio, and most importantly lifted weights. I went down from 92KG to 63KG and I'm in the best shape I've ever been in my life now.

Today, I eat close to 350+ grams of carbs daily yet I have my blood sugar under control simply because I lost the visceral fat, built muscle, run a lot, and lay off of ultraprocessed foods.

CARBS WERE NEVER THE ENEMY.

@susanfreeman6350 4 months ago

Thanks for another great video. My husband and I both went “keto” after learning he was prediabetic. His weight was not an issue at all. Since I cook all our meals, I went along too to ease the burden. We both lost weight and inches. His fasting glucose and A1c dropped well into the healthy range right away. My levels were really good to begin with and remained good. However, I have always been pretty maniacal about avoiding processed foods and restaurant foods. I mill my own flour and have made all our breads and pasta using freshly milled whole grain flour for decades. We really missed those healthy carbs as well as dried beans, peas, and many other beneficial high carb/high fiber foods. My goal is to choose carbs that are also high in fiber to keep our blood sugars normal and steady. I’m referring to whole foods here. No fiber supplements. We both regained a few pounds, but our blood chemistries remain normal and I’m pretty sure our gut biome thanks us. At 76 and 77 years of age, healthy, active, and on zero medications, I feel we’re doing something right. A few years ago, you responded to a comment I made that doing severe carb restriction may lower the glucose levels and A1c, but we could still be insulin resistant. That comment really made me think. I’m a retired medical laboratory scientist and your reasoning, references, and complete lack of hysteria all resonate with me!

@Mouse_burgers 4 months ago

I did keto for years but never lost more than 17 lbs. After a few years I went carnivore. I lost another 5 lbs in 16 months and did not feel well. I went to the doctor and my LDL had skyrocketed, my trigs rose above 150, and I had developed insulin resistance. I returned to keto ASAP and began gaining weight, feeling sluggish, and was left more unhealthy and heavier than when I began this whole process 10-11 years ago.

Recently I added in legumes/beans daily, Wasa whole grain, plus fresh berries or some grapefruit, and 1/3 of a granny smith apple in my salad. I eat lots of greens and cruciferous veggies, quinoa, steel cut oats, or farro about twice a week, and roasted sweet potatoes every now and then. My macros are about 42% lean protein, 33% complex carbs, and 25% fats. I am FULL of energy, sleeping better, and I’ve only lost 2 lbs, but I am hopeful. This way of eating feels very good to my body.

@kimtan95 4 months ago (edited)

I speak as someone who has reversed type 2 diabetes. No longer on metformin medication and A1c blood suger medication in the normal range. I have been without diabetes now for 2 years.

I eat a high carbs diet (no simple carbs just complex carbs though) whole bread and brown rice, beans etc. and I eat a healthy diet of vegetables , fruit and meats. I have lost lots of weight. From 90kg to around 75kg.

The claim by influencers that carbs cause diabetes I believe is false.

@A-vg2yp 4 months ago

I once was able to lose a bunch of weight doing a strict version of ketovore but I grew tired of it. Now I eat a diet where I focus on hitting a protein goal, eating a very high percentage of calories from whole foods, and nothing is banned from my diet as long the bad stuff is not eaten regularly. It is working very well for me and I currently eat around 100 to 150 grams of carbs per day. I noticed that I naturally eat less carbs when I don’t drink soda, eat dessert daily, and eat junk food all day.

@samhita888 4 months ago

Finally, a well balanced viewpoint and presentation. Thank you.

@CarrieLovesLife. 4 months ago

I often think “of course you lose weight, and feel better, on a low carb diet, because you are cutting out the highly processed junk food”.

@gsp0819kri 4 months ago

Let's not forget resistant training. I am able to enjoy carbs to a certain extent because of this. I do resistant training 3 times a week. No longer pre-diabetic now. Thanks to this channel, of course.

@8_bit_Geek 4 months ago

I don’t do keto or even paleo anymore. Just mostly eat keto and paleo foods. But years ago when I ate a lot of carbs I was always hungry and when i went low carb the hunger went away.

Even with calories mostly matched

Weight gain is also highly dependent on genetics. Many Asians can get diabetes and insulin resistance without any weight gain or much weight gain

@jaymckoskey25 4 months ago

Wow, that was the most succinct, and in my view accurate, summary of the nutritional side of weight management. Your closing advice regarding dealing with diabetes or prediabetes with low carb, at least until insulin sensitivity improves is entirely consistent with my observation of exactly that scenario. The primacy of energy balance in these matters comes home loud and clear. First law for the win.

27 minutes very well spent. Thank you.

@ianmills9659 4 months ago (edited)

Makes sense that variety and flexibility from a diet of wholefoods is preferable as far as possible end goal point.

@earthnutstudios 4 months ago (edited)

I have cut a lot of carb heavy foods out of my diet ... But not because "carbs are bad". If I want to meet my protein and fiber goals, I just don't have a lot of calories left for excess carbs. I still get ~50% of my calories from carbs, or ~200 g/day, so I'm not low carb. But most of my carbs come from produce or other nutrient dense foods. I feel a lot better and less bloated on this diet compared to a diet with more sugar and refined carbs. I can't say that the difference is the kind of carbs or the difference in protein and fiber, but of course they go together. Lowering food density has been the #1 most successful strategy for losing 30 pounds over the last year, and higher fiber is a factor in this.

@DavidDeeble 4 months ago

Wonderful to find a new (to me) nuanced nutrition channel. Thank you, Mario, I wish you great success on your channel and look forward to viewing more of your content.

(As for my personal journey, I committed recently to simply eating fewer processed foods and in doing so have discovered that I’m “accidentally” eating far fewer carbs. So what started out as a health journey has also turned into a welcome weight-loss journey.)

@Elizabeth-gh1dq 4 months ago

Reversed my insulin resistance by eating a whole food plant based diet🙏🏻 never felt better in my life, and I eat “carbs” almost exclusively! But they’re beans, whole grains, fruits, and veggies.

@SteveInSWVA 4 months ago

Another great video. You’re helping many people. 🙂

@salwael-taweel3273 4 months ago

you are the best nutritionist I've ever listened to.

@BarracudaB68 4 months ago

Thank you Mario for another well explained video that cuts through the hype. I'm concerned about the push from certain quarters that low carb, keto, carnivore is the way we should be eating for health, when the focus should be on overall diet quality and variety rather than demonising "carbs".