Low Carb VS Ketogenic Diets: What Are They and What Are the Benefits?
- Jenna Hebbard
- 6 days ago
- 3 min read
Nutrition trends come and go, but two approaches that continue to spark interest are low carb and ketogenic (keto) diets. While they’re often lumped together, they’re not quite the same. At Dig In Health Co, we believe in understanding the “why” behind nutrition choices so you can make informed decisions that suit your health and lifestyle.
The Role of Carbohydrates in the Body
Carbohydrates are the body’s preferred fuel source, especially for the brain and during physical activity. When we eat carbs, they’re broken down into glucose (sugar) and used for immediate energy.
But what happens if you eat more "carbs" than you need? The excess glucose gets stored as glycogen in the muscles and liver. Once those stores are full, any extra is converted into fat for long-term storage. This is one reason reducing carb intake can support weight management in some people.
“Good” Carbs vs. “Not-So-Good” Carbs
Not all carbs are created equal:
Good carbs: Wholegrains, legumes, fruit, vegetables, as well as some Dairy foods. These are typically high in fibre, vitamins and/or minerals, and support steady energy release.
Not-so-good carbs: Highly refined products such as soft drinks, lollies, white bread, cakes, and pastries. These can cause quick spikes in blood sugar and often lack essential nutrients.
What Is a Low-Carb Diet?
A low-carb diet limits carbohydrate intake, usually to around 50–150 grams per day. Protein and healthy fats make up the rest of the diet. It’s less strict than keto and allows a wider range of foods, including fruit, some grains, and starchy vegetables in moderation.
Benefits of a low-carb diet:
May help regulate blood sugar levels.
Supports steady energy throughout the day.
Can encourage weight loss by reducing overall calorie intake.
What Is a Ketogenic Diet?
The ketogenic diet is a more extreme version of low-carb, usually limiting carbs to 30 - 50 grams per day. It was traditionally used for managing epilepsy where patients where resistant to conventional therapies. Limiting Carbohydrate foods to this strict level shifts the body into a state called ketosis, where after depleting your glycogen stores (stored glucose) it burns fat for fuel instead.
Benefits of a ketogenic diet:
Promotes fat burning and may accelerate weight loss, if a calorie deficit is achieved and maintained.
May reduce hunger and cravings due to stable blood sugar.
The current literature supports its use in treating various chronic conditions, particularly for type 2 diabetes. Recently it’s being suggested as a supportive therapy in some cancers.
Research suggests that ketogenic diets may reduce markers of inflammation. Chronic inflammation is linked to many diseases, including cancer. While keto is not a cure or standalone treatment, lowering inflammation may support the body’s resilience and overall health. More research is ongoing in this area, and it’s important to approach these claims cautiously.
Low Carb vs. Keto: What’s the Difference?
Carb intake: Low carb is moderate restriction; keto is very strict.
Flexibility: Low carb allows more variety of foods; keto is more restrictive.
Fuel source: Low carb still relies partly on glucose, while keto shifts the body almost entirely too fat as the main fuel.
Can These Diets Support Weight Loss?
Both approaches can support weight loss by:
Reducing overall calorie intake.
Lowering insulin levels, which encourages fat burning.
Helping people feel fuller for longer due to higher protein and fat intake.
The Bottom Line
Both low-carb and ketogenic diets have potential benefits, particularly for weight loss and blood sugar regulation. The best choice depends on your health goals, activity levels, and lifestyle preferences.
At Dig In Health Co, we recommend focusing on quality carbohydrates matched to your activity levels and sustainable nutrition practices. If you’re curious about whether low carb or keto is right for you, it’s best to get personalised advice from an Accredited Practising Dietitian.
Let’s Work Together
Want to know how our dietitians or therapy assistants can support you or a loved one?
Our service area extends from the Sunshine Coast and Bribie Island to North Brisbane, available in clinic, online, or at home. Book online at www.diginhealthco.com.au
or email us admin@diginhealthco.com.au
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