6 Myths about Low Carb Diet You Must Know

6 Myths about Low Carb Diet You Must Know

Many diet programs published and advertised creates negative publicity. One of them which have earned a whole lot of negative reputation is the ‘low carbohydrate diet’. This anti-low carb diet often withdraws people’s attention from healthy diet such as fruits and vegetables and leading them to dangerous road to poor health.


  • Lately, low-carb diets have earned a negative reputation for some wrong reasons
  • Low carb diets in some cases promotes healthy food eating
  • Low carb diets does not affects heart, kidneys and bones if taken in moderate amount

On the flip-side, low-carb diets actually promote nutritious and healthy food eating. So the myths have to be debunked in order to recover this low-carb diet from the abyss of ignorance. Let’s go through some common myths and the fact behind them.

1. Myth - Eating vegetables and fruits not allowed in low-carb diet

This myth can actually get anyone mad. Just because fruits and vegetables are high in carbohydrates, that’s does not make general population think of not liking and eating fruits and vegetables.

Fact - There are starchy and non-starchy vegetables where latter fall in the category of low carb diet plan. You can choose berries, watermelon, broccoli, cauliflower and spinach as your options.

2. Myth - Low-Carb diets are low in fiber

Simple reason for this myth is that since fiber is a type of carbohydrate, it must be low in fiber.

Fact - The truth is opposite. Fiber is a carbohydrate that the body can’t digest and one who consumes it feel full after having a small meal. It also lessens the effect of other carbohydrates in the body. So practically, fiber is encouraged in the low-carb diet plan. Diets that encourage carb counting do actually contain foods which are rich in fiber.

3. Myth - Low-Carb diets takes calcium out of your bones

This is true right to some extent as low-carb diets are high in protein and people who consume higher protein diets have more calcium in their urine.

Fact - Regardless of the fact, studies have shown that protein consumption is actually essential for good bone health. In addition to calcium, the presence of vitamin D prevents osteoporosis and patients with hip fractures have found to be taking low protein diet.

4. Myth - People Eating Low-Carb Diets Are Playing with their Heart

Since low-carb diets tend to be higher in fat and cholesterol, many people think that they raise blood cholesterol and increases the risk of heart disease.

Fact - There are several studies that says contrary to the mentioned above. Low-carb diets actually lower the blood pressure and blood triglycerides and improves the HDL (good cholesterol). It has also been proven that food containing lots of animal fat and protein do not increases the risk of heart disease.

5. Myth - Low-Carb Diets Damages Kidneys

The perception behind this myth is that since patient with kidney disease are advised to eat low protein diets, so low-carb diets badly affect kidneys. But the question is what was the status of your kidney health when you first started low-carb diet?

Fact - It is important to note that low-carb diet does not necessarily be high in protein. These are diet high in fat and contain moderate level of protein. So, healthy individuals with no history of kidney disease can perfectly consume low-carb diets.

6. Myth - Low-carb diet means no-carb diet

This misconception arises from the idea that low carb diet must be really low on carbohydrates.

Fact - Even the most critical doctors and nutritionists will dismiss this, as in any given meal, one should have at least 45% - 65% carbohydrates, depending on each individual, of course.


The decisive point is that we don't have to look far on the internet to filter out truth from myths about low-carb diets. It's important for your wellbeing to go beyond the myths and find out what is the best way to eat healthy. Check with your doctor for more help.