Lose weight Popular low-carb diet without nuts and vegetables lets us die earlier

People should not give up nuts and vegetables with a low-carb diet

A low-carbohydrate diet can contribute to short-term weight loss and a reduction in the risk factors for diabetes, but carbohydrate-free diets can also have a negative impact on life expectancy. It is important to pay attention to which foods replace the carbohydrates. Researchers now noted that a so-called low-carb diet should be supplemented with nuts and vegetables to increase life expectancy.

The scientists of internationally recognized Harvard T.H. Chan School of Public Health and Brigham and Women's Hospital found out in their study that people should not only eat meat and cheese in a so-called low-carb diet. It is also important to eat vegetables, fruits and nuts. The physicians published the results of their study in the English-language journal "The Lancet Public Health".

In recent years, many people abstain from carbohydrates in their diet. How does such a low carb diet affect life expectancy? (Image: lieselfuchs / fotolia.com)

More than 15,000 subjects participated in the study

It is relatively little known how low-carbohydrate diets affect long-term health, and it is unclear which foods should replace carbohydrates for optimal health, say the experts. For the current study, researchers monitored more than 15,000 adults aged 45 to 65 years for over 25 years. During this time, 6,283 of the participants died. Subjects who consumed 50 to 55 percent of their calories from carbohydrates had a lower risk of death from all causes during the study period than people who had much lower or higher carbohydrate intake, the researchers report.

Carbohydrates should be replaced by fat and animal protein?

With less intake of carbohydrates, the types of foods eaten in lieu of carbohydrates have been associated with very different types of results. Low-carbohydrate diets that replace carbohydrates with animal protein or fat have been associated with a higher mortality risk, while this association has been reversed by replacing the energy from carbohydrates with vegetable protein or fat, study author Dr. Sara Seidelmann from Brigham and Women's Hospital.

It is not enough to reduce the carbohydrates

The key message of this study is that it is not enough just to reduce carbohydrates. Those affected need to pay particular attention to what foods they eat instead. The study was not designed to prove if and how less carbohydrates or more vegetables can directly affect longevity.

Reduce plant proteins inflammation and oxidative stress?

It's possible that plant proteins help people live better by reducing inflammation and so-called oxidative stress. Seidel man. As the body uses oxygen, it produces by-products called free radicals that can damage cells and tissues. The damage caused by free oxygen radicals is called oxidative stress. At the same time it is possible that the opposite is true for meat and especially for processed meat. Animal proteins and fat could have negative health effects because they cause inflammation and oxidative stress, the expert adds.

What were the effects on life expectancy??

The researchers estimated that from age 50, the average life expectancy for people with moderate carbohydrate intake (carbohydrates make up 50 to 55 percent of calories) was 33 years. High carbohydrate intake (more than 70 percent of calories) was associated with an average life expectancy of about 32 years. Low carbohydrate intake, which accounted for less than 40 percent of calories, was associated with a life expectancy of 29 years.

What were the limitations of the investigation??

One limitation of the study is that researchers rated eating habits only at the beginning of the study and six years later. However, the nutrition of the participants may have changed over time.

A balanced diet is the healthiest

Nonetheless, the results contribute to a large and growing body of evidence suggesting that a well-balanced diet is the healthiest, says Andrew Mente of McMaster University in Hamilton, author of an accompanying editorial. The new study shows that a modest amount of carbohydrate is optimal, while too low or too high an intake has a negative impact on mortality. A moderate amount of carbohydrates generally means a balanced diet of fruits, vegetables, nuts, legumes, fish, dairy and unprocessed meat, all in moderation, the expert adds. (As)