An animal-based low-carbohydrate diet may not be the best bet, because a longer life expects a new study. The exchange of carbohydrates for more vegetable fats and proteins in a low-carbohydrate diet could actually promote healthy aging in the long term. The study published in The Lancet Public Health magazine revealed that eating carbohydrates in moderation can be optimal for your health and longevity. In an attempt to lose weight, many people often start removing carbohydrate sources from their diet. This can have a negative effect on their overall well-being. The findings revealed that diets containing both low (40 percent energy) and high (70 percent energy) in carbohydrates were related to an increase in mortality. Moderate consumers of carbohydrates (50-55 percent of energy) had the lowest mortality risk.
The results were concluded with a meta-analysis of studies on the intake of carbohydrates from people from more than 20 countries. Not all carbohydrate-rich diets seemed to have equivalent benefits in the study. Eating more animal proteins and fats from foods such as beef, lamb, pork, chicken and cheese instead of carbohydrates was associated with a higher risk of mortality.
Interestingly, it was revealed that replacing carbohydrates with plant food was linked to a lower mortality risk.
Here are some of the most important findings:
From the age of 50, the average life expectancy was another 33 years for people with moderate intake of carbohydrates. This means that they are expected to live four years longer than those with very low carbohydrate consumption (29 years) and a year longer compared to those with high carbohydrate consumption (32 years).
Too much and too little carbohydrate can be harmful, but the most important thing is the type of fat, protein and carbohydrates that you ingest.
An average Asian diet is rich in carbohydrate intake. Their carbohydrates with a high carbohydrate content are often high in refined carbohydrates such as white rice, which can also contribute to a chronically high glycemic load and poorer metabolic results. However, eating more vegetable proteins and fats from foods such as vegetables, legumes and nuts were linked to lower mortality.
Low-carb diets that replace carbohydrates with proteins or fats are becoming increasingly popular as a health and weight loss strategy. The data suggest that animal-based low-carbohydrate diets, which are common in North America and Europe, may be associated with a shorter total life span and therefore should be discouraged.
Researchers said that, instead, they choose to follow a low-carbohydrate diet, then the exchange of carbohydrates for more vegetable fats and proteins could actually promote healthy aging in the long run. Low-carbohydrate diets that replace carbohydrates with proteins and fats from plant sources were associated with a lower mortality risk than carbohydrates with proteins and fat from animal sources.
Here are some delicious low carb food ideas that you can try.
1. Sweet potato and Quinoa
Locked your regular starchy rice mushroom for an alternative with few carbohydrates made with protein-rich quinoa. According to the book Healing Foods from DK Publishing House, the South American grain nanofruit is easy to digest and is a complete source of vegetarian protein and a good source of mono-unsaturated and omega-3 fatty acids.
2. Greek salad with goat's cheese
The favorite salad of all time, made with healthy toppings of olives, cucumber, red onion and olive oil, in addition to the standard salad and juicy tomatoes, can be an excellent alternative to your high carb dinner. You can also add extra toppings of goat's cheese
3. Pan Scramble
Vegetarians do not have to lose hope. Paneer is a great source of high-quality protein and contains few carbohydrates (about 3 grams per 100 grams). It is a great dinner option that you can consider.
Do you have more recipes to share? Write us in the comments sections