Written by Kris Gunnars, BSc on November 20, 2018

Low-carb diets have been controversial for decades.

Some people assert that these diets raise cholesterol and cause heart disease due to their high fat content.

However, in most scientific studies, low-carb diets prove their worth as healthy and beneficial.

Here are 10 proven health benefits of low-carb and ketogenic diets.

2. Low-Carb Diets Lead to More Weight Loss at First

Cutting carbs is one of the simplest and most effective ways to lose weight.

Studies illustrate that people on low-carb diets lose more weight, faster, than those on low-fat diets — even when the latter are actively restricting calories.

This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two (2, 3).

In studies comparing low-carb and low-fat diets, people restricting their carbs sometimes lose 2–3 times as much weight — without being hungry (4, 5).

One study in obese adults found a low-carb diet particularly effective for up to six months, compared to a conventional weight loss diet. After that, the difference in weight loss between diets was insignificant (6).

In a year-long study in 609 overweight adults on low-fat or low-carb diets, both groups lost similar amounts of weight (7).

4. Triglycerides Tend to Drop Drastically

Triglycerides are fat molecules that circulate in your bloodstream.

It is well known that high fasting triglycerides — levels in the blood after an overnight fast — are a strong heart disease risk factor (10).

One of the main drivers of elevated triglycerides in sedentary people is carb consumption — especially the simple sugar fructose (11, 12, 13).

When people cut carbs, they tend to experience a very dramatic reduction in blood triglycerides (14, 15).

On the other hand, low-fat diets often cause triglycerides to increase (16, 17).

5. Increased Levels of 'Good' HDL Cholesterol

High-density lipoprotein (HDL) is often called the “good” cholesterol.

The higher your levels of HDL relative to “bad” LDL, the lower your risk of heart disease (18, 19, 20).

One of the best ways to increase “good” HDL levels is to eat fat — and low-carb diets include a lot of fat (21, 22, 23).

Therefore, it is unsurprising that HDL levels increase dramatically on healthy, low-carb diets, while they tend to increase only moderately or even decline on low-fat diets (24, 25).

6. Reduced Blood Sugar and Insulin Levels

Low-carb and ketogenic diets can also be particularly helpful for people with diabetes and insulin resistance, which affect millions of people worldwide (29, 30).

Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically (31, 32).

Some people with diabetes who begin a low-carb diet may need to reduce their insulin dosage by 50% almost immediately (33).

In one study in people with type 2 diabetes, 95% had reduced or eliminated their glucose-lowering medication within six months (34).

If you take blood sugar medication, talk to your doctor before making changes to your carb intake, as your dosage may need to be adjusted to prevent hypoglycemia.

7. May Lower Blood Pressure

Elevated blood pressure, or hypertension, is a significant risk factor for many diseases, including heart disease, stroke and kidney failure.

Low-carb diets are an effective way to lower blood pressure, which should reduce your risk of these diseases and help you live longer (34, 35).