Low-carb diet linked to higher mortality risk – study | Inquirer Lifestyle
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S1 is barbecue chicken with shrimp fried rice

Low-carb diet linked to higher mortality risk – study

 

FRESH Mushroom Cream Pasta
Fresh Mushroom Cream Pasta

 

PARIS – Middle-aged people who get about half their daily calories from carbohydrates live several years longer on average than those with low-carb diets, researchers reported Friday.

 

The findings, published in The Lancet, challenge a trend in Europe and North America toward so-called Paleo diets that shun carbohydrates in favor of animal protein and fat.

 

Proponents of these “Stone Age” diets argue that the rapid shift 10,000 years ago – with the advent of agriculture – to grains, dairy and legumes has not allowed the human body enough time to adapt to these high-carb foods.

 

For the study, under 40 percent of energy intake from carbohydrates qualifies as a low-carb regimen, though many such diets reduce the share to 20 percent or less.

 

At the other extreme, a 70 percent or higher share of carbohydrates — such as pasta, rice, cakes, sugary drinks — can also reduce longevity, but by far less, the scientists found.

 

“Low-carb diets that replace carbohydrates with protein or fat are gaining widespread popularity as a health and weight loss strategy,” said lead author Sara Seidelmann, a researcher at Brigham and Women’s Hospital in Boston.

 

“However, our data suggests that animal-based low carbohydrate diets might be associated with shorter overall lifespan and should be discouraged,” Seidelmann also noted.

 

Replacing meat with plant-based fats (such as avocados and nuts) and proteins (such as soy products and lentils) reduces the risk of mortality, Seidelmann and her team found.

 

The optimal balance of food groups for longevity remains hotly debated.

 

Many studies have concluded that eating carbohydrates in moderation – 45 to 55 percent calories – is best, but others report improved short-term, cardio-metabolic health with high-protein, high-fat diets.

 

Barbecue chicken with shrimp fried rice

 

Measures of metabolic health include blood pressure, good and bad cholesterol, and blood sugar levels.

 

Seidelmann and colleagues pored over the medical histories of nearly 15,500 men and women who were 45-64 when they enrolled – between 1987 and 1889 – in a health survey spread across four locations in the United States.

 

Participants filled out detailed questionnaires about their dietary habits — what foods, how much, how often, etc.

 

Over a 25-year follow up period, more than 6,000 of the men and women died.

 

People who got 50-55 percent of their calories from carbohydrates outlived those with very low-carb diets, on average, by four years, and those with high-carb diets by one year.

 

A review of medical records for an additional 432,000 people from earlier studies yield confirmed the results, which are also in line with World Health Organization (WHO) recommendations.

 

“There is nothing to be gained from long-term adherence to low-carbohydrate diets rich in fats and proteins from animal origins,” said Ian Johnson, a nutrition researcher at Quadram Institute Bioscience in Norwich, England, commenting on the research, in which he did not take part.

 

But, he added, carb quality not just quantity is crucial.

 

“Most should come from plant foods rich in dietary fibre and intact grains, rather than from sugary beverages or manufactured foods high in added sugar,” he said.

 

Fibers also help maintain a healthy gut flora, now considered to be a major player in health and disease.            /kga

  • Bisita

    Pwede. Alam ko kasi, pag laging nag wo-workout dapat may carbs sa system.
    High protein diet puts a toll on the kidneys and liver too.

    • aaa p zzz

      Carbs are most needed for high-intensity, burst type of exercises. Fats are used more for prolonged lower intensity or aerobic exercises,

      High protein diets do stress out the digestive system and make your morning rituals while sitting, smell just slightly less odorous than mr. duterte’s cesspool mouth.

      • Bisita

        So, sa long distance cycling (not racing), mas maganda high fat and protein diet, o fats and carbs dapat?
        Tanong ko lang, Cycling kasi hobby ko.
        Thanks in advance!

      • aaa p zzz

        Hi Mr. Bisita. Mahilig din ako mag-bisikleta pero na-wreck ang bisikleta ko sa kalumaan. Tumatakbo na lang ako ngayon, mas safe na rin kasi from reckless drivers.

        Balanced diet pa rin ang ideal with just the slightest increase in carbs. Nababago lang talga ang diet ng tao o atleta kung talagang high level na ang performance. Sa Tour de’France karaniwan na aabot sa 7,000 calories ang nagagamit ng cyclist sa isang araw, ang karaniwan ay 2 to 2.5 K lamang . Ang football player sa World Cup malamang 2 weeks ang proseso ng carbo-loading.

        For normal people like us, a balanced diet works just fine. Before you do your long cycle, you just need to hydrate adequately before and during the ride, bring a protein bar or sweet fruit like a banana to nibble on if you start to feel hungry.

        All exercise uses up carbs and fat as energy substrate. Aerobic ones like long bike rides just use more fat than carbs. If you ride long enough, it will surely lower your carbohydrate stores to the point that you get hungry, thus you have to eat something sweet (but not sugary!) to restore your blood sugar levels.

        The body has enough fat stores for us not to really worry about it’s levels for common exercise.

        Anong klase bike mo? Naka street bike ako dati na 10 speed, may Shimano parts pero ultimately cheap lang na bisikleta kaya nasira din eventually. Happy eating.

        (Kain ka some boiled kamote 2 to 3 hours before your ride para halos continuous release ng carbs throughout, huwag lang sobra para hindi mahilo ang mga sumusunod na cyclist sa iyo. ;-)

      • Bisita

        Hello Sir!

        Giant XTC at DiamondBack ang bikes ko. Yun DiamondBack, pina-assemble ko lang. Padala yun frameset from the US by a relative of mine, na mahilig din mag bike doon.
        Regular weekend rides ko mga 40-60 km. I regularly ride during the months of December through February. Para malamig -lamig ang panahon. Wala akong gana pag maiinit ang panahon.
        Dito ako sa Albay. Umi-ikot kami sa Mayon pag maganda panahon at pag ganado.
        Kung dyan ka sa Maynila, delikado talaga mag street cycling dyan. Takaw aksidente dyan.

        Nakaya ko na mag 140 km, twice, about two years ago. Pero, ngayon medyo humina na. I starting to feel old na talaga. Kaya I am interested sa mga diet tips. Baka mabago pa stamina through diet. I am thinking, baka mali lang talaga diet plan ko.
        Wala akong sinusunod na diet. Style namin ng tropa, pag napagod..pahinga. Pag ginutom…..Kain! :)
        We don’t race, we just ride for fun.

        Thanks again for the diet tip. Subukan ko yan next ride.

        God bless!

      • aaa p zzz

        Try 1 minute of going all out fast (effort) then 2-3 minutes of slow pedaling (rest) for a total of 40 minutes or 10 sets. Increase the rest period if it becomes too tiring or if the effort period can’t be sustained for a minute. It’s a kind of high intensity training that will strengthen the muscles of your heart and legs which will increase your stamina.

        Also make sure that you do stretching exercises for your quadriceps and front of your torso. Look up what a Dancer’s Pose in yoga is and try to do it regularly but start off slowly with the pose. I’m guessing you might be having lower back pain issues from riding for so long and the possible muscle imbalance*. if you aren’t, good for you but do your stretching exercises anyway.

        Maganda pala ang mga bike mo! Mahal din! Composite frame pa siguro. Hanggang inggit na lang ako. Then, you are biking around Mayon to boot. The scenery must be amazing!

        (Pero, isn’t Mayon in “Naga”? ;-)

        * Strong quadriceps with comparatively weaker hamstrings.

      • Bisita

        Nasa Albay pa rin ang Mayon. Salamat naman!
        Seguro pag naging president na si Mochantot baka ilipat nya sa China. :)
        Yes, I do have Sciatica, pero nun doctor hindi daw sa cycling, dun daw galling sa sitting posture ko. I only had it once, but I was out for 3 days. That was 4 years ago. I hope sana wag na ako bisitahin ulit.
        Yes, the scenery is nice, but Tagaytay is nicer! We rode a car going up, tapos free wheel na pababa. Madaya, I iknow, but it was a nice ride.
        I am lucky to have a cousin in the US who sends me bike parts. Matagal lang bago dumating sa akin, kasi pag lulumaan nya muna. :)

      • aaa p zzz

        It would seem to some that the sciatica came from both because the position your body has on a bike is similar to sitting on an office chair, but the doctor is right. The back is curved back on a chair but curved forwards while on a bike.

        Sciatica can also be exacerbated by overly strong front leg muscles because it pulls your hips forward causing strain on the lower back. A slouched sitting position stretches your back muscles and makes them too weak to stabilize your core muscles which leads to your lumbar disks…

        I talk a lot don’t I? Well the good thing is you got it under control. That is a really painful condition.

        I enjoy biking over flat areas because uphill is tiring and downhill makes me concentrate too much on not getting into a spill. Maybe I’ll get my hands on a folding bike one of these days. All this talk about riding has made me want to do it again.

  • aaa p zzz

    This paleo-diet might work if a person were to eat animals from 10,000 years ago. Eat 2kg of beef, pork, or chicken a week and see where that will bring you.

    Do low-carb if you have concerns with diabetes. In this case, an increase in protein from the sea would augment the lowered caloric intake.

    High fiber kamote tubers and brown rice are some of the best sources of carbs.

    These fad diets are silly. If you want to lose weight, count your caloric intake from a balanced diet and walk a lot.

  • Bisita

    Balanced diet and exercise pa rin ang talagang tama.

  • asianobserve

    Meat is dangerous food. Cancer, hypertension, heart diseases, liver ailments, are just some of the killer diseases directly associated with high levels of meat intake.

  • toushin

    Isabel Granada did not die due to a heart attack. The cause of her death is brain aneurysm.

  • climaco

    Low carb diet is still better than a high carb diet.
    There are good carbs and bad carbs.
    There are lectins and gluten.
    There are GMO Carbs.There are good protein and bad protein.
    There is oxidizedbad oiks and good oils.
    This “research and conclusion is equal to fake news. Poorly controlled for variables.