Low Carb Diet vs GAPS Diet

In recent years, there has been a growing interest in diets that restrict carbohydrate intake. Low carb diets have gained immense popularity as a way to help individuals lose weight and improve health. While the low-carb diet is an excellent way to accomplish both goals, there is another diet plan that many people are not aware of - the GAPS diet. In this article, we will pit low carb diets against the GAPS diet to find out which one is the better choice for weight loss and overall health.

What is a Low Carb Diet?

A low-carb diet is a diet plan that limits the number of carbohydrates that an individual consumes daily and increases the protein and fat intake. The rationale behind reducing carbohydrate intake is that carbohydrates are the primary source of glucose, a form of energy that your body uses for fuel. When you eat fewer carbs, your body enters into a state of ketosis, which forces it to burn stored fat for energy instead of carbs. This accelerated fat-burning process is why low-carb diets are so effective for weight loss.

Low-carb diets have been found to have other health benefits besides weight loss. Studies have shown that they can improve blood sugar control, reduce inflammation, and lower blood pressure. Additionally, low-carb diets have been linked to a reduced risk of heart disease and certain types of cancer.

It's important to note that not all carbohydrates are created equal. Low-carb diets typically limit or eliminate refined carbohydrates, such as white bread and sugary drinks, but still allow for the consumption of complex carbohydrates found in fruits, vegetables, and whole grains. It's important to consult with a healthcare professional before starting any new diet plan to ensure that it's safe and appropriate for your individual needs.

What is a GAPS diet?

The GAPS diet is a specialized diet that focuses on the gut-brain connection. The diet plan advocates for eliminating processed foods, grains, and high-carb foods and prioritizing nutrient-dense foods to soothe and heal the gut lining. The GAPS diet is short for Gut and Psychology Syndrome, which is a term coined by Dr. Natasha Campbell-McBride, a neurologist, and nutritionist. The diet plan emphasizes the importance of consuming bone broth, fermented food, and nutrient-rich foods to heal the gut lining and promote overall health.

One of the key principles of the GAPS diet is to remove foods that are difficult to digest, such as gluten and dairy. These foods can cause inflammation in the gut and exacerbate symptoms of conditions such as leaky gut syndrome and irritable bowel syndrome. By removing these foods, the GAPS diet aims to reduce inflammation and promote healing in the gut.

In addition to dietary changes, the GAPS diet also recommends lifestyle changes such as stress reduction and getting enough sleep. These factors can also impact the gut-brain connection and overall health. By addressing all aspects of health, the GAPS diet aims to provide a holistic approach to healing and promoting wellness.

Benefits of Low Carb Diets

One of the significant advantages of a low-carb diet is the rapid weight loss achieved by the body’s metabolism. As you reduce the number of carbs, your body enters a state of ketosis, whereby your body burns more fat for energy. This process helps to speed up weight loss. Additionally, studies have shown that low-carb diets lead to a reduction in insulin resistance, lower blood sugar levels, and reduced blood pressure, among other health benefits.

Another benefit of a low-carb diet is that it can improve heart health. By reducing the intake of carbohydrates, you also reduce the intake of unhealthy fats and sugars that can lead to heart disease. Low-carb diets have been shown to lower triglycerides, increase HDL (good) cholesterol, and reduce LDL (bad) cholesterol levels. This can lead to a lower risk of heart disease and stroke.

Benefits of GAPS Diet

Similarly, the GAPS diet has several benefits that come from the diet plan's focus on healing the gut. For instance, the diet plan can help to reduce digestive troubles like bloating and constipation. Additionally, the GAPS diet has also been shown to be useful for individuals suffering from autoimmune conditions, ADHD, and mental health conditions such as depression and anxiety.

Furthermore, the GAPS diet has been found to improve the overall immune system function. By healing the gut, the body is better able to absorb nutrients and eliminate toxins, which can lead to a stronger immune system. Additionally, the GAPS diet has been linked to improved skin health, as many skin conditions are related to gut health. By following the GAPS diet, individuals may experience clearer skin and a reduction in skin conditions such as eczema and acne.

Drawbacks of Low Carb Diets

One significant drawback of low carb diets is the potential for nutrient deficiencies. As you reduce your carbohydrate intake, you reduce your fiber intake, which can lead to digestive discomfort. Additionally, eliminating carbs from your diet can disrupt gut bacteria, leading to an imbalanced microbiome.

Another potential drawback of low carb diets is the risk of increased cholesterol levels. Some studies have shown that low carb diets, particularly those high in saturated fats, can lead to elevated levels of LDL cholesterol, which is known as the "bad" cholesterol. This can increase the risk of heart disease and other health problems.

Finally, low carb diets can be difficult to sustain over the long term. Many people find it challenging to stick to a diet that restricts certain food groups, and may experience cravings or feelings of deprivation. This can lead to binge eating or a return to old eating habits, which can ultimately result in weight gain and other negative health outcomes.

Drawbacks of GAPS Diet

Individuals who follow the GAPS diet may find that eliminating grains and high-carb foods from their diets is challenging. Additionally, the diet plan may not be sustainable for everyone because of the strict dietary restrictions. People who follow the GAPS diet may also experience a lack of energy, as the diet plan emphasizes low-carb consumption.

Another potential drawback of the GAPS diet is that it may not provide enough essential nutrients, such as fiber and certain vitamins and minerals, that are typically found in grains and other restricted foods. This can lead to deficiencies and other health problems if the diet is followed for an extended period of time without proper supplementation.

Furthermore, the GAPS diet may not be suitable for individuals with certain medical conditions, such as diabetes or kidney disease, as it can cause fluctuations in blood sugar levels and put additional strain on the kidneys. It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the GAPS diet.

Nutritional Differences between Low Carb and GAPS Diet

Low-carb diets tend to focus on protein and fat-rich foods like meat, dairy, and nuts. On the other hand, the GAPS diet emphasizes nutrient-rich foods like bone broth, fermented foods, and fresh fruits and vegetables.

One of the main differences between the two diets is their approach to carbohydrates. While low-carb diets restrict carbohydrate intake to a certain extent, the GAPS diet allows for a moderate amount of carbohydrates from whole food sources like fruits and vegetables. This can provide the body with important vitamins, minerals, and fiber that are essential for overall health.

Another key difference is the emphasis on gut health. The GAPS diet is specifically designed to heal and support the gut by incorporating probiotic-rich foods like fermented vegetables and kefir. This can help to improve digestion, boost the immune system, and reduce inflammation throughout the body. Low-carb diets, on the other hand, may not necessarily focus on gut health as a primary goal.

Foods to Avoid on a Low Carb Diet

When following a low-carb diet, it is essential to avoid high-carb foods like bread, pasta, rice, and sugar. Additionally, processed foods and sugary drinks should also be avoided.

Foods to Avoid on GAPS Diet

On the GAPS diet, it is crucial to avoid processed foods and foods that contain added sugar. Additionally, grains and high-carb vegetables like potatoes, corn, and sweet potatoes should be avoided.

Foods to Embrace on a Low Carb Diet

Low-carb diets encourage consumption of foods like meat, fatty fish, eggs, nuts, and vegetables. Some low-carb diets like the keto diet limit the consumption of high protein foods like meat and fish, while others allow for these foods.

Foods to Embrace on GAPS Diet

As mentioned, the GAPS diet prioritizes nutrient-rich foods like bone broth, fermented foods, and fresh fruits and vegetables, and healthy fats. Additionally, the GAPS diet allows for grass-fed and organic meats and avoids meat from grain-fed animals and factory farmed cows.

Meal Planning for Low Carb Diets

Meal planning is essential for low carb diets to ensure that you choose nutrient-dense foods. Preparing meals in advance can save time and make it easier to stick to the plan. Some meal options on a low-carb diet include salads, grilled proteins, and roasted vegetables.

Meal Planning for GAPS Diet

Planning meals for the GAPS diet requires creativity and varied recipes to avoid boredom. Some meal options on GAPS diet include bone broth soup, roasted meats, and probiotic-rich foods like yogurt and kefir.

Weight Loss with a Low Carb Diet vs GAPS Diet

Both low-carb diets and GAPS diet can help individuals lose weight, but they work through different mechanisms. Low-carb diets lead to weight loss through calorie reduction and speeding up the body's metabolism. Contrarily, the GAPS diet works by healing the gut lining and balancing the microbiome, which can lead to a reduction in inflammation and improved health outcomes.

Improvement in Health Markers with Low Carb Diet vs GAPS Diet

Studies have shown that low-carb diets can improve overall health markers such as reducing insulin resistance, improving cholesterol levels, and lowering blood sugar levels. On the other hand, GAPS diet may lead to improvement in gut health markers like reducing inflammation and promoting a healthy microbiome.

Best Practices for Starting and Maintaining a Low Carb Diet or GAPS Diet

For individuals planning to start any of these diets, it is crucial to speak to a healthcare professional or nutritionist. Additionally, maintaining a low carb diet or GAPS diet can be challenging, and it is important to have a support system in place to stay on track. Consistency and discipline are also key to success with both diets.

Risks Associated with Both Diets

Both diets have risks associated with them, including nutrient deficiencies and imbalanced microbiomes. Additionally, individuals with certain health conditions, such as kidney disease, may not be good candidates for a low-carb diet. The GAPS diet may also not be sustainable for everyone, and it may lead to nutrient deficiencies in some individuals who follow it exclusively.

Conclusion

In conclusion, both low-carb diets and the GAPS diet are excellent diets with their advantages and drawbacks. Choosing between both diets depends on an individual’s health goals and unique dietary needs. Speaking to a healthcare professional or nutritionist is essential before starting any dietary or weight-loss program.