Nuances of the Low-Carb Diet [new research]

👀 WOW ➡️If you’ve ever thought about trying a low-carb diet, this new study says it all.

The headline on Medscape reads:

👉👉“For Weight Loss With a Low-Carb Diet, Quality Matters”

The study looked at weight change in 123,332 people following a low-carb diet over 4 years.

Their diets were categorized by food quality, based on diet questionnaires.

The results?

✅ Those who followed a low-carb diet that had more healthy fats and plant protein with less refined carbohydrates experienced the most weight loss over 4 years.

❌ Those who followed a low-carb diet that had more unhealthy fats, animal protein, and refined carbohydrates experienced the opposite: weight GAIN.

This study was conducted at the Harvard School of Public Health and published in JAMA Network Open (PMID: 38150249).

If you’re tired of the hype and mixed messages around food and nutrition and want to figure out what YOUR body needs to feel it’s best…

Schedule an initial visit with Dr. Cantrell today! Let's get started on your journey to wellness!🍃

Reference

Liu B, Hu Y, Rai SK, Wang M, Hu FB, Sun Q. Low-Carbohydrate Diet Macronutrient Quality and Weight Change. JAMA Netw Open. 2023;6(12):e2349552. Published 2023 Dec 1. [link]

One Way to Improve Digestion…

Here’s why you should learn mindful eating 👇👇

Did you know that it’s possible to support your digestion, lose weight more easily, stop eating when full, and enjoy your food more….

Just by mindful eating?

I’m not saying it’s easy (it will take some practice), but here are some tips:

➡️ Block off plenty of time to eat when you won’t be distracted (at least 20 minutes)

➡️ Set your phone aside and turn off notifications

➡️ Take small bites, chew thoroughly, and focus on enjoying the food

➡️ Check in with yourself to notice when you feel full

Sometimes we get caught up in the latest trends and flashy ways to improve our health, but focusing on the basics is often even more powerful.

Double tap ❤️ if you want to see more posts like this.

Save this post 📥 for a reminder!

Foods to Combat Inflammation?

Ever heard of the “Anti-Inflammatory Diet”??

So many of the most common health issues we face today have been linked with the same thing:

🔥 Chronic inflammation.

So how do we fight it?

One way is with food 🥬🫒🍋🥑

🛑 Some foods have been shown to worsen inflammation:

Sugar

Refined carbohydrates

Fried foods

Trans fats (like margarine)

🟢 While some have been shown to combat it:

Fish (rich in omega-3s)

Nuts & seeds

Green leafy vegetables

Colorful berries

Want more natural and holistic ways to support your health?

Make sure to follow along for more posts like this one! 💙

📱 Schedule an appointment with Dr. Cantrell for one-on-one advice!

Gluten or Dairy Sensitive?

💥SAVE this post💥

The top 2 food sensitivities I see in my practice are easily: gluten (wheat) & dairy (milk). 

These are also extremely common foods! 

So here are some of my top recommended food swaps…

🥨 For Gluten: 

Sandwich → Lettuce Wrap

Wheat Tortilla → Corn Tortilla

Pasta → Spaghetti Squash

PLUS most items come gluten free (pasta, bread, pancake mix, etc.)

🥛 For Dairy:

Milk → Almond or Oat Milk

Creamer → Coconut Milk

Butter → Olive Oil or Coconut Oil

Parmesan → Nutritional Yeast

PLUS you can find dairy-free cheese, yogurt, & ice cream!

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How to Move Past Food Sensitivities 💥

If you deal with food sensitivities ➡️READ THIS 👇👇

Just because you react to a food now does not mean you will never be able to eat that food again.

You read that 🧐 right.

Some people are able to optimize their gut & immune health and then happily eat foods that used to trigger them—without a problem 🥳

To be clear: I am talking about food sensitivities and NOT true food allergies here. You can see my recent posts that describe the difference.

Here are some ways to support your digestion & immune system to help calm reactivity:

✔️ Eat an “anti-inflammatory” diet, meaning whole foods that are rich in antioxidants

✔️ Support the gut microbiome with probiotic-rich foods

✔️ Chew your foods thoroughly and eat mindfully

This is only a tiny glimpse of all the things we can do to support people with food sensitivities because the solution is highly ✨individual✨

Curious about working on a root-cause approach to your health?

Schedule an initial visit and we can discuss food sensitivity protocols 💚