Low Carb

#6 Low-Carb Fear: Nutrient Deficiencies

nutrientsWe’re counting down the top low-carb fears, and this one is #6. Can you get nutrient deficiencies on low carb?

The answer? Probably the opposite. The foods consumed on a low-carb diet are highly nutritious.1 For example, eggs (a staple for most people on low carb) may provide the most complete nutrition of any food on the planet.

Consider that a complete chicken can be formed from the nutrients inside the egg. There’s no way for the chicken to pop out and get some vitamins while growing in the egg, everything has to be there. And by eating an egg we get all those nutrients.

Meat, fish and vegetables are also highly nutritious foods. And many people eating low carb tend to replace nutrient-poor pasta, rice and potatoes with more nutrient-rich vegetables.

Compared to that, modern flour is more or less devoid of any nutrition whatsoever apart from pure starch. Usually it’s legally required to add vitamins to flour, so that people who eat a lot of it do not get vitamin deficiencies.

On top of that problem, grains like wheat are high in phytic acid that can reduce absorption of many minerals.

Fruit is often thought to be very nutritious. This is a sad misunderstanding. Apart from vitamin C there are very few nutrients in most modern fruit. These days, they are modified to be very sweet and mostly supply nutrients in the form of sugar. Fruit is basically candy from nature, and should probably be eaten in moderation. Juice is of course even worse.

Modern fast food and junk food also contain a lot of calories and not much nutrition. And low-fat products are low in essential fat-soluble vitamins.

Bottom line: Switching from a standard Western diet to a low-carb diet based on real foods is likely to significantly increase the amount of vitamins and minerals you get from your diet.

More

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3 Comments

  1. Anonymous
    This seems to be a little misleading, no? Certainly there are micronutrients that are at least more difficult to find in low-carb foods, if not impossible. For example, being on a low-carb diet, I've been told to take potassium supplements, since I'm no longer consuming bananas or potatoes. Magnesium is another one, I've heard. It might help people if you address the possible deficiencies and how to supplement them.
    Reply: #3
  2. Morgan a Walker
    Since I've gone low carb, I know I consume much more protein. And hence better and more vitamins and minerals. For instance, my hair, which has been very thin for at least the past 3 decades is now thicker than I ever remember it being. My nails grow like crazy. And I lost 108 pounds in two years. IMO, it's the only way to eat.
  3. Line
    Bananas has roughly 358 mg per 100g. Cooked spinach has 466 mg, Kale has 491 mg, Wild cooked salmon 490 mg, macademia nuts 368 mg, just to take some foods.

    As for magnesium pr 100 g: Banana 27 mg, spinach 79 mg, kale 47 mg, pumpkin seeds 534 mg, mackerel 97 mg, dark chocolate 327 mg, even an avocado beats the banana: 29 mg.

    This is not a complete list, but you can look it up further. I can't see how LCHF could in anyway be lower in nutrition. Also remember that when you add more fat, a lot of nutrients gets better absorbed.

    And finally I agree with Morgan, the best proof is how super well I feel: hair, nails, energy, less prone to diseases etc.

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