No Carb Diet Long Term Effects – Low-carb diets like Atkins have become popular for weight loss and promise to reduce the risk of certain diseases.
But a 25-year study in the US shows that moderate consumption of carbohydrates, or replacing meat with plant-based proteins and fats, is healthier.
No Carb Diet Long Term Effects
In the study, published in Lancet Public Health, 15,400 people from the United States filled out a questionnaire about the food and drink they consumed, as well as the size of the portions.
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After following the group for an average of 25 years, the researchers found that those who got 50-55% of their energy from carbohydrates (the standard carbohydrate group and according to the Guidelines) had a slightly lower risk of death UK religious) compared to those who did not. and higher hydrocarbon groups.
Carbohydrates include vegetables, fruit and sugar, but their main sources are starchy foods such as potatoes, bread, rice, pasta and cereals.
The NHS Eatwell guide details how to achieve a healthy, balanced diet and reduce your long-term risk of serious illness.
The researchers estimated that, from the age of 50, people in the moderate carbohydrate group would live another 33 years.
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The results were similar to the authors’ previous studies, which compared the work of more than 400,000 people from more than 20 countries.
The scientists then compared low-carb diets high in animal proteins and fats with those high in plant-based proteins and fats.
Instead of carbohydrates, they found that more beef, lamb, pork, chicken and cheese were associated with a slightly higher risk of death.
But replacing carbohydrates with plant-based proteins and fats, such as beans and nuts, has been found to slightly reduce the risk of death.
Why Humans Don’t Need Dietary Carbohydrates To Thrive
Dr. Sarah Seidelmann, MD, clinical and research fellow in cardiovascular medicine at Brigham and Women’s Hospital in Boston, who led the study, said: “A low-carb diet, which replaces carbohydrates with protein or fat, increasingly popular as health. and weight loss strategy. .
“However, our data suggest that low-carbohydrate, animal-based diets common in North America and Europe may be associated with shorter overall life expectancy and should be avoided.
“Instead, if a person is following a low-carbohydrate diet, switching carbohydrates for more plant-based fats and proteins can lead to healthy aging in the long term.”
The authors suggest that a Western-style diet, which restricts carbohydrates, often leads to a lower intake of vegetables, fruit and whole grains and a higher consumption of protein. animal fat is associated with inflammation and aging in the body.
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Professor Nita Forouhi, from the MRC Epidemiology Unit at the University of Cambridge, who was not involved in the study, said: “The very important message of this study is that it is not enough to focus on nutrition, but is they come from nutrition? animal or plant sources.
“When the amount of carbohydrates is reduced in the diet, there are benefits when plant-based sources of fat and protein are substituted, but not when animal sources such as meat are substituted instead.”
The results show observational associations, not causation, and are based on self-reported data, where what people ate is not accurate.
The authors acknowledge that since diet was only measured at the start of the trial and after six years, dietary patterns may have changed over the following 19 years.
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Professor Tom Sanders, Emeritus Professor of Nutrition and Dietetics at King’s College London, also pointed out that the use of food questionnaires in the study caused people to underestimate the calories and fat they were eating .
“One explanation for the results here and other US studies is that overweight/obesity, which falls into two popular diet camps – meat/carb dieters, may have a higher risk of death -low and low-fat/high-carb dieters,” he said.
Dr Alison Tedstone, Chief Dietitian at Public Health England, said: “This provides further evidence that low-carb diets can be extremely harmful to our health in the long term.
“High-fiber starchy carbohydrates should provide about half of our energy, including fruit and vegetables, while reducing our intake of meat full of fat and milk.” Low-carb diets are common, but a new study shows that there are people who limit their diet significantly. Carbohydrate consumption increased the risk of death from all causes.
What You Need To Know About A Low Carb Diet And Your Kidneys
A low-carb diet has shown short-term benefits for weight loss, blood pressure, and fatty liver, as well as important blood parameters such as blood sugar and lipids. However, little is known about the long-term effects.
In this edition of Science Bites, we look at a study that examined the causes of death in nearly half a million people following a low-carb diet. As always, we focus on the key findings, the data used, and what it means for future human health.
Don’t worry, we won’t get bogged down in complex statistics (including the full analysis). Instead, we break it down into simple pieces of knowledge that help you understand and navigate the all-important question: What’s for dinner?
A low-carb diet severely limits the portion of carbohydrates in a person’s daily diet for health and weight loss reasons.
Is A Low Carb Diet Right For You?
There are three types of macronutrients in the food we eat every day: fats, carbohydrates, and proteins. Each of them plays an important role in our body. And people have known for a long time that changing the ratio of macronutrients, as well as the number and frequency of food, can cause changes in the body.
For example, a low-fat, low-carbohydrate diet can control seizures caused by refractory epilepsy that doesn’t respond to drug treatment. A plant-based diet can lower blood cholesterol, and a high-protein diet can help athletes build muscle mass.
Low carb diets are not as new as keto, but they have received a lot of media attention and are popular topics on Google. This is largely due to the endorsement of celebrities and diet gurus with effective online marketing strategies.
But that doesn’t mean that a low-carb diet doesn’t have good health benefits. Indeed, there is plenty of science to show the short-term benefits of treating and managing preventable chronic diseases in today’s world, such as type II diabetes, obesity, and cardiovascular diseases.
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Since reducing the amount of carbohydrates helps to stabilize blood sugar and lipid levels, it also improves hypertension and reduces the accumulation of excess fat around the liver.
But such requests must be under the supervision of a doctor and have a medical reason. However, even doctors agree that the long-term outcome is yet to be proven.
In addition, a growing body of evidence shows that whole carbohydrates from plants are an essential fuel source for beneficial bacteria in the gut microbiome.
Therefore, eating more fat and more protein can inhibit the diversity of bacteria in the gut and hinder their health-enhancing functions for the human body.
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This study compared data from several studies to see if they could find some evidence for the long-term results of a low-carb diet.
This meta-analysis used prospective cohort studies in which researchers analyzed data collected from people over time to assess the relationship between their dietary intake, all-cause mortality (total number of deaths), and specific causes of death (cause specific mortality). ).
Various sources were used to create this meta-analysis. The first study focused on dietary information and causes of death from National Health and Nutrition Examination Survey (US) data from 24,825 participants.
The researchers then applied this methodology to nine prospective cohort studies with 462,934 participants (including 45,609 deaths) with data similar to the NHANES study. Below we explain the details of their findings.
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The researchers first analyzed information collected from 24,825 people who participated in the National Health and Nutrition Examination Survey (US) between 1999 and 2010. Data included intake diet, sex, and cause of death.
Women followed a low-carb diet with the highest amount of carbohydrates (49-66% of total macronutrients) consuming between 820 kcal and 1,468 kcal of carbohydrate per day. The rest of their diet consists of 276-308 kcal of protein and 585-657 kcal of fat.
Men dominated the heaviest low-carbohydrate diets (only 39% carbohydrate), with the most energy from fat (945 kcal) and protein (412 kcal). This is not surprising, as protein has historically been promoted as the “male” macronutrient due to its role in building muscle.
Interestingly, the researchers noted some interesting trends in the social breakdown of the participants’ data. The majority of people with “less than high school” education were found in the category of people eating the low carbohydrate diets.
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Overall, the study found that those on the most restricted carb diet had a 32% higher risk of total death. It also showed that the more restricted the diet, the higher the risk of dying from cardiovascular disease and cerebrovascular events (such as stroke), as well as cancer.
Indeed, those who ate the least amount of carbohydrates and the most amount of protein and fat had a 50% higher risk of dying from cardiovascular disease, a 51% higher risk of dying from cerebrovascular disease , and a 36% higher risk of dying from cancer. , than those who followed
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