Low carb diet reduces the lifespan, the study advocate it comprises an animal protein and fats (cheese and steak). Most famous diet includes Atkins, Paleo, Dukan, ketogenic and south beach.
The US study over 25 years shows that moderate carb consumption leads to a healthier life. However, switching meat for plant proved to be improved health.
In the lancet public health, study advocate, 15,400 people from the US filled the questionnaire on the food and drink they used in daily life, besides with portion size.
The proportion of calories they get from carbohydrates, fats, and protein estimated by scientists.
Research advocate people got 50-55% of the energy from carbohydrate (the moderate carb group guideline and UK dietary tips)
It includes the vegetable, fruit, and sugar. However, the main source of starchy food are potatoes, bread, rice, pasta, and cereals.
The NHS eat well guide shows the details of how to achieve the healthy, balanced diet and decrease the risk of illness in long-term.
Research projected that the age of 50, people in moderate carb group live another 33 years.
- Extra low carb group: Four years more than people got 30% or less of the energy from carbs
- Low carb group: 2.3% years more than 30%-40%
- High-carb group: 1.1 years more than 65%
The results were similar to previous studies the, authors work are compared that includes more than 400,000 people from more than 20 countries.
The scientists compare the animal proteins and fats which is low carb diet with plant-based protein and fat.
They observed that chance of an increase in the risk of death occur when eating more beef, lamb, pork, chicken, and cheese in place of carbs.
Risk of mortality Low Carb Diet
In case, replace the carbohydrates with plant-based proteins and fats decrease the risk of death.
Dr. Sara Seidelmann comments
She said, clinical and research fellow in cardiovascular medicine from Brigham and Women’s Hospital in Boston, who led the research, said: “Low-carb diets that replace carbohydrates with protein or fat are gaining widespread popularity as a health and weight-loss strategy.
“However, our data suggest that animal-based low carbohydrate diets, which are prevalent in North America and Europe, might be associated with shorter overall lifespan and should be discouraged.
“Instead, if one chooses to follow a low carbohydrate diet, then exchanging carbohydrates for more plant-based fats and proteins might actually promote healthy aging in the long term.”
Focus on balance diet
The author comment, western diet restricts the carbohydrate results in the lower intake of vegetable, fruits, and grains. Moreover, advocate the great consumption of animal fats and proteins linked to inflammation and aging in the body.
Prof Nita Forouhi advocate
The MRC epidemiology unit at the University of Cambridge, who was not included in the study, said: “A really important message from this study is that it is not enough to focus on the nutrients, but whether they are derived from animal or plant sources.
“When carbohydrate intake is reduced in the diet, there are benefits when this is replaced with plant-origin fat and protein food sources, but not when replaced with animal-origin sources such as meats.”
Limitation of study
Results show observational associations, set-asides the cause and effect and relates to people ate based on self-reported data that might not be correct.
The author proposed that diet was considered only at the start of the trial and it changed six years later 19 years, it takes to change the dietary patterns.
Fiber intake guidelines
Prof Tom Sanders point of view
He is the professor emeritus of nutrition and dietetics at King’s College London, point out that questionnaire was on the use of food that show people underestimate the eaten calories and fat.
“One explanation for the finding in this and the other US studies is that it may reflect the higher risk of death in the overweight/obese, who may fall into two popular diet camps – those favoring a high-meat/low-carbohydrate diet and those favoring a low-fat/high-carbohydrate diet,” he commented.
Dr. Alison Tedstone point of view
He is the chief nutritionist at Public Health England, said: “This provides further evidence that low-carb diets could be incredibly damaging to our long-term health.
“High-fibre starchy carbohydrates should provide about half of our energy, including fruit and vegetables while reducing intake of higher fat meat and dairy.”
Recommend that carbs provide the 45-65% daily calories intake. In case, a person eats 2000 calories diet, aim to 225-325 grams of carbs per days. Moreover, you want to lose weight, get faster result eating around 50-150 grams of carbs.
Fruits that have less carb
Watermelon, Strawberries, Cantaloupe, Avocados, Honeydew, Peaches, Cucumbers, Iceberg Lettuce
Health benefits of eating fewer carbs
It significantly reduces the hunger level, which automatic reduce the weight, reduce the chance of counting the calories on daily bases.
Almost 23 studies have shown that low-carb diets can cause up to 2–3 times more weight loss than low-fat diets.
It decreasing your blood sugar, blood pressure, and triglycerides or improving your “good” HDL cholesterol. Moreover, eating a low-carb diet is no more complicated.
Base your diet on low carb food to lose weight and improve the health. In addition, these diets are more delicious.
Low carb diet and moderate protein is the right way to get into ketosis, which burns the body fat rapidly. Reduce your weight by eating eggs, meats, fish, and vegetables.
Avoid to intake food
You should avoid eating Bread and Grains, Starchy Vegetables, pasta, cereal, beer, sweetened yogurt, and juice as it limits the low carb diet.