Worried About Micronutrients on Low-Carb? What You Need To Know

Most of our New Year meals probably did not lack carbs, whether they were cookies, candies, fried or frozen food, chocolate, or crackers. But here's the catch: the conclusion of the indulgence and the beginning of the diet season usually fall on the same day of the year. 

Well, one of the most popular diets people like to follow is a low-carb diet. According to a 2021 survey by NPD Group, 4% of adults in the United States reported following a high-protein, low-carb diet, which translates to roughly 10 million people.

Are you one of the 10 million people? If so, we have something to ask you. How do you maintain nutritional balance when following a low-carb diet?

Do you not have the answer? Well, that's why we are here.

We have developed this comprehensive guide so you can understand the facts about low-carb diets and how to maintain your body's nutritional requirements while following them.

What is a low-carb diet?

One of the three macronutrients humans require in comparatively big amounts from our diets, along with protein and fat, is carbohydrates. Many foods, both healthy and not-so-healthy, include carbohydrates.

A low-carb diet is not officially defined; however, some experts believe a diet with less than 130 gm of carbohydrates per day would be considered low-carb for weight loss support. Determining the proportion of carbohydrates in your daily consumption of all macronutrients is another way to define low-carb. It is deemed a low-carb diet if carbohydrates are less than 26%.

What are micronutrients?

The World Health Organization defines micronutrients as "Small amounts of minerals and vitamins that the body needs."

Additionally, it emphasizes how important micronutrients are to the body's operation since they help the body manufacture hormones, enzymes, and other chemicals necessary for healthy growth and development, among other things. Micronutrients include iron, cobalt, chromium, iodine, copper, zinc, molybdenum, and many more.

Which micronutrients are commonly lacking in low-carb diets?

• Vitamin C

A lot of fruits and vegetables, which are sometimes off-limits on low-carb diets, include this important vitamin. As an antioxidant, vitamin C protects your cells from oxidative damage and is necessary for a healthy immune system. When you do not get enough vitamin C, your skin and joints become less healthy. 

• Fiber

In addition to whole grains, a variety of fruits and vegetables also contain fiber. Fiber aids in blood sugar regulation because it slows the food passage through the digestive system.

It is possible that your weight loss support food will not have enough fiber if you exclude these foods. Constipation, bloating, and other digestive problems brought on by this may leave you feeling lethargic and exhausted.

• B vitamins

B vitamins are essential for energy synthesis and are usually present in meals high in carbohydrates, such as grains and beans. You can be deficient in important B vitamins like thiamin, riboflavin, and niacin if you do not eat certain foods.

• Iron

Iron is crucial in producing hemoglobin, improving blood quality, and increasing resistance to illness and stress. A variety of meals, such as poultry, beans, and red meat, contain iron. However, a lot of low-carb diets exclude these items, which can cause anemia from the iron shortage. Anemia symptoms include weakness, exhaustion, and dyspnea.

• Magnesium

Magnesium is a necessary element that may be found in a variety of meals, such as nuts, leafy green vegetables, and whole grains. It is also one of the most important blood pressure support supplements. Moreover, more than 300 chemical reactions that promote both physical and mental wellness depend on magnesium. 

However, low-carb diets limit these items, which might result in a magnesium deficit. A magnesium deficiency can cause muscle weakness, exhaustion, and cramping.

How can one balance low-carb restrictions and meet essential micronutrient needs?

Low-carb diets, while offering potential benefits for weight management and blood sugar control, can sometimes pose challenges in meeting essential micronutrient needs. Therefore, striking a balance between low-carb restrictions and adequate micronutrient intake is paramount for individuals following this dietary approach.

Here are some key strategies to achieve this balance:

• Diversify Your Food Choices: Opt for a wide variety of low-carb foods that are naturally rich in micronutrients. Incorporate leafy greens, colorful vegetables, lean proteins, nuts, seeds, and healthy fats into your meals to provide a broad spectrum of minerals and vitamins.
• Choose Nutrient-Dense Foods: Focus on nutrient-dense options that offer the most bang for your buck in terms of vitamins and minerals per calorie. Examples include spinach, kale, broccoli, avocados, salmon, eggs, and berries.
• Consider Fortified Foods: Look for low-carb foods that are fortified with essential micronutrients, such as fortified almond milk or nutritional yeast. These can help supplement your intake of minerals and vitamins that may be lacking in a low-carb diet.
• Monitor Your Intake: Record your daily food intake to make sure that you are meeting your micronutrient needs. There are various apps and online tools available to help you track your nutrient intake and identify any potential deficiencies.

Can supplementation fill the gaps in micronutrient intake on a low-carb diet?

High-quality micronutrient supplements can play a valuable role in supporting a low-carb diet, but they should not be solely relied upon to meet your entire nutritional needs.

• Targeted supplementation

Based on individual needs and potential deficiencies, supplements like vitamin D, Vitamin C, B vitamins, magnesium, and calcium can be beneficial. Also, you can take supplements like blood sugar support pills, blood pressure support supplements, heart supplements, and others to target specific problems.

• Supplement quality matters

When considering supplements, choose reputable brands offering transparency regarding ingredients, manufacturing processes, and third-party testing results.

Fulfill your micronutrient needs with Mila MiAmor!

While a low-carb diet might help you lose weight, they have significant nutritional drawbacks that can deprive your body of the energy it needs to function. If you want to maintain your weight and nutrition, our high-quality supplement such as Organic Fat Burner, the best metabolism booster supplements and weight loss pills can help. Our carefully crafted products are designed to complement your dietary choices, providing targeted support for your micronutrient needs. With Mila MiAmor supplements, you can feel confident knowing that you're nourishing your body with the essential nutrients it deserves.