Hormonal
Restricting dietary carbohydrate to less than 130 grams per day improves metabolic health markers (insulin sensitivity, lipid profile, blood pressure) in individuals with insulin resistance, type 2 diabetes, or metabolic syndrome, often superior to low-fat diets.
To improve metabolic health, especially if you have insulin resistance or type 2 diabetes, reduce your daily carbohydrate intake to under 130 grams (or under 50 grams for a ketogenic effect). Ensure you eat adequate protein (1.2-2.0 g/kg of adjusted body weight) and replace lost electrolytes (sodium, potassium) to avoid side effects. This approach is more effective for metabolic markers than traditional low-fat diets.
Low-carbohydrate diets are grounded across the time-span of human evolution, have well-established biochemical principles, and are now supported by multiple clinical trials in humans that demonstrate consistent improvements in multiple established risk factors associated with insulin resistance and cardiovascular disease.
Why this rating
The paper cites multiple clinical trials and systematic reviews, though it acknowledges a lack of long-term safety data compared to short-term efficacy.
Source
Alternative Dietary Patterns for Americans: Low-Carbohydrate Diets
Jeff S. Volek et al. · Nutrients · 2021
DOI 10.3390/nu13103299
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