Ep 04: Top 4 Low Carb Myths Exposed...

Welcome back to The Balanced Blood Sugar Podcast! In this episode, Adrienne Wheat, Registered Nurse and your guide to all things low-carb and blood sugar-friendly, debunks four major myths surrounding low-carb living. Whether you're considering a low-carb lifestyle or are already on the journey, this episode has you covered with the truth behind "Healthy Keto" and blood sugar control.

Episode Highlights:

• Myth #1: "You'll be starving on low-carb."
  Learn why focusing on healthy fats and moderate protein leaves you satisfied for longer, without the blood sugar crashes.
• Myth #2: "You'll lose muscle eating all that fat."
  Discover how pairing low-carb with strength training helps preserve muscle mass while using fat as fuel.
• Myth #3: "You'll be nutrient deficient."
  Learn about how nutrient-dense, low-carb foods provide your body with essential vitamins and minerals.
• Myth #4: "You'll be constipated on a low-carb diet."
  Avoid digestion issues by incorporating plenty of fiber-rich non-starchy veggies and staying hydrated.

Free Resources Mentioned:

• UPDATED FREE COMBINED GUIDE:
  If you’re ready to start improving your blood sugar control today and STILL enjoy sweets, don’t forget to download my FREE guide: “Get Started Guide: Balancing Your Blood Sugar” Get your copy here.

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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

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Hey there, friends! Welcome back to another episode of The Balanced Blood Sugar Podcast, where we keep it real, debunk the myths, and tackle all things health-related with a low-carb twist. I'm Adrienne Wheat, your host and registered nurse—just a friendly reminder that I’m not your nurse, but I’m here to help you make sense of this whole blood sugar balancing journey!

Alright, today, we’re diving into something that’s been stirring the pot: myths about the low-carb, high-fat, moderate protein lifestyle, or as some like to call it, 'Healthy Keto.' Now, you’ve probably heard a lot of interesting things about this way of eating—some of them true, but a lot of them are way off base. So, let’s set the record straight, shall we?"

Let’s get right into it with Myth #1: You'll be starving on low-carb.

Oh man, have I heard this one before! But here’s the truth: if you’re doing low-carb the right way—emphasizing healthy fats and moderate protein—you are NOT going to be hungry. In fact, you're going to feel pretty darn full and satisfied! Because the hormone that makes you feel full is actually fat-dependent. Meaning, you need good fats to make you feel full. Now, imagine a delicious plate with some avocado, salmon, a side of non-starchy veggies, and a drizzle of olive oil. That combo is going to keep you full for hours because fats are your friend here, and they take longer to digest, keeping that hunger monster at bay. 

Now, this isn't Atkins, people! We’re not packing on the protein and calling it a day. We’re balancing healthy fats with just enough protein to keep your blood sugar stable without going into overload. Too much protein can actually cause the liver to convert protein to glucose (aka sugar). That’s why some people say this lifestyle can CAUSE insulin resistance - but that only happens if it’s done wrong. So the goal is moderate protein. Got it?! Ok. So, your body gets steady energy from the fat without the crash or cravings and you feel full for longer. Sounds good, right?

Okay, let’s move on to Myth #2: You’ll lose muscle eating all that fat.

Well, here’s the deal—your body is smarter than you think! Healthy fats aren’t just a fuel source; they’re crucial for hormone production, brain function, and even absorbing important nutrients like vitamins A, D, E, and K. That’s like feeding your body premium fuel instead of the cheap stuff.

Now, I’m not going to sit here and tell you that fat alone will make you Hulk out, but when you pair your low-carb lifestyle with some strength training and moderate protein intake, your muscle mass will stick around. Many people find that they even get leaner because their body is able to use their excess body fat as energy instead of storing it. Plus, you’ll feel stronger, more energized, and ready to take on the world—or at least that big pile of laundry that never seems to end... anyone else?

Alright, onto Myth #3: You’ll be deficient in essential nutrients.

Now, this one cracks me up because people think if you’re not eating a plate of pasta or rice, you’re automatically nutrient-deficient. But let me tell you, a well-balanced low-carb lifestyle can give you more nutrients than you might imagine. Think leafy greens, colorful veggies like broccoli and cauliflower, healthy fats from things like olive oil and avocados, and quality proteins from fish, eggs, and meats.

You’re not missing out, you’re upgrading! My mom's story is a perfect example—she not only learned to balance her blood sugar naturally, but also drastically improved her kidney function and digestion by focusing on nutrient-dense, low-carb foods. And she didn’t even have teeth and did it on food stamps! So it’s totally possible - even on a budget!

Okay, last but definitely not least: Myth #4: You’ll be constipated on a low-carb diet.

This one’s got people scared, but it’s all about how you plan your meals. Sure, some people might notice a shift in their digestion when they first start cutting carbs or increasing fiber. But once you get the hang of it, eating plenty of non-starchy veggies and drinking enough water, your digestive system will thank you! My mom had IBS for years, and her low-carb lifestyle actually improved her regularity! Crazy, right?

It’s all about staying hydrated and getting enough fiber from non-starchy vegetables like spinach, broccoli, cauliflower, lettuce—basically all those beautiful, leafy greens that should be on your plate anyway. Constipation isn’t a guarantee, but making a few adjustments will keep things... moving along smoothly. Pun intended.

Conclusion:

So, there you have it, friends! We’ve busted some of the most common myths surrounding the low-carb, high-fat, moderate protein lifestyle. As always, remember, everyone’s body is different. What works for one person might not work the same way for someone else, so listen to your body, trust the process, and always consult a healthcare professional before making major changes to your diet.

If you’re curious and want to take the next step, I’ve got a free cheat sheet with '5 Easy Tips for Better Blood Sugar Control' AND I just finished a “Sweet and Simple: Blood Sugar Friendly Dessert” recipe ebook. So just head over to the links in the show notes and grab them for yourself!

Thanks so much for tuning in to The Balanced Blood Sugar Podcast. If you loved today’s episode, don’t forget to subscribe, and share it with someone who could use a little low-carb myth-busting in their life! I’ll catch you next time with more tips, stories, and ways to keep your blood sugar balanced and your body thriving.

Until then, remember - There is HOPE! And You are worth taking care of!

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