A diet low in carbohydrates helps to lose weight and get a healthy body weight. But low-carbohydrate is not always as healthy as you thought: too few carbohydrates increase the risk of death.
A low-carbohydrate diet (Low Carb) is considered a good way to reduce excess pounds & get a healthy body weight. American researchers have now looked closer and discovered: Low Carb is not always as healthy as the thought. Because too few carbohydrates increase the risk of death again.
For a recent study, patient data from more than 15,428 US citizens who participated in the atherosclerosis risk survey (ARIC) were evaluated between 1987 and 1989. They were 45 to 64 years old and had different socio-economic backgrounds.
Low carbohydrates: too little carbohydrates increases the risk of death
Participants consumed up to 4,200 kcal per day (men) or up to 3,600 kcal per day (women). Subjects with extremely high or low caloric intake were excluded from the analysis. At the start of the study and after 6 years, the participants completed a questionnaire about the type and amount of food and drink normally consumed.
During a 25-year follow-up period, 6,283 people died. In diets with a high carbohydrate portion of the diet (more than 70 percent) increased mortality. But even low-carbohydrate diets with a very low carbohydrate content in the diet (less than 40 percent) were associated with an increased mortality risk. That said, too few carbs can be unhealthy. Moderate carbohydrate consumption (50 to 55 percent) had the lowest mortality risk.
It is about replacing the carbohydrates
The researchers estimate that from the age of 50 the average life expectancy of people with moderate carbohydrate intake was 33 years. This is 4 years more than those with a very low carbohydrate consumption (29 years) and 1 year more than those with a high carbohydrate consumption (32 years).
This result was then assessed in a meta-analysis in which carbohydrate intake studies were evaluated involving more than 432,179 people from more than 20 countries. This resulted in similar trends. It showed that the effect largely depends on what the carbohydrates have been replaced.
Only vegetable fats and proteins had beneficial effects
Those who eat more animal protein and fat from food such as beef, lamb, pork and chicken, as well as milk and cheese in place, again have a higher mortality risk. Alternatively, the consumption of more vegetable proteins and fats from foods such as vegetables, legumes and nuts has been associated with lower mortality.
"We have to look carefully at how the diet is composed that provides protection," says study director Dr. ir. Sara Seidelmann of Brigham and Women & # 39; s Hospital in Boston in a press release. In a low-carbohydrate diet, only the replacement of carbohydrates with vegetable fats and proteins can promote healthy aging. A higher consumption of animal proteins and fats will increase inflammation markers, biological aging and oxidative stress. The study was published in the Lancet magazine.
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