Glucose that isn’t immediately needed by these cells can be stored in your liver and muscles as glycogen (long chains of glucose, similar to starch in food). However, there is a limit to the amount that can be stored. Once your glycogen storage sites are full, any additional glucose from the breakdown of excess carbohydrate will be converted to fat and stored in your body.
Not everyone should opt for a low-carb diet. If you’re pregnant, it’s possible to be on a lower-carb diet (and may even be indicated if you are told you have gestational diabetes), but talk to your doctor to find out what’s right for you and to ensure that you’re covering any potential nutrient gaps. “Many women who are pregnant find that the thought of eating protein and fat makes them sick,” says Spritzler. This can be especially common in the first trimester. “They naturally want more carbs. You should always listen to your body,” she says.
Another mineral you may want to supplement is potassium. While there is no concrete evidence that a dramatic potassium loss occurs on a low-carb regimen, Sondike says to ensure against problems he recommends patients use Morton's Light Salt -- a potassium chloride product that he says can add back any of this important mineral that's lost. Eating a few almonds is also a good way to supplement this mineral without adding carbs to your diet.
For decades we’ve been told that fat is detrimental to our health. Meanwhile low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This has likely been a major mistake, that coincided with the start of the obesity epidemic. While this doesn’t prove causation, it’s clear the low-fat message didn’t prevent the obesity increase, and it is possible it contributed.
As low-carb dietitian Franziska Spritzler, RD, CDE, who’s based in Orange County, California, points out, when you cut back on carbs, blood sugar and insulin levels generally go down, which can be a good thing for some people. “Carbs are broken down into glucose, which raises your blood sugar and prompts your pancreas to produce insulin to drive sugar into your cells,” says Spritzler. “When you’re overweight or obese, your blood sugar goes up and your pancreas sends out insulin, but your cells may not be responsive, leading your pancreas to overproduce insulin,” she says. High insulin increases hunger and prompts fat storage, she explains.
The Mediterranean-style low carb diet approach, which we recommend in The Blood Sugar Diet, is a low sugar diet, low in starchy, easily digestible carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, fish, nuts, fruit and vegetables, but also contains lots of lovely things that down the years we have been told not to eat, such as full fat yoghurt and eggs.