3 min read
CUTTING BACK ON carbs has become a popular dietary approach over the years. As many have engaged in the battle against carbs, the food industry has responded by introducing numerous low-carb or carb-free alternatives to traditional staples like bread and pasta.
However, researchers have discovered that many of these low-carb products, which often contain refined carbohydrates instead of whole grains, can significantly undermine your dietary goals. A study published in the Journal of the American College of Cardiology has found a correlation between low-carb diets primarily comprised of refined carbohydrates and an increased risk of heart issues in the future.
If you’re contemplating a low-carb diet or are already following one, this information is crucial for you.
The Quality of Carbohydrates Matters More Than Quantity
Researchers analyzed nutrition data from nearly 200,000 participants from three separate studies, with 42,720 of these individuals being men. They examined survey responses pertaining to food choices, categorizing them into various groups, such as animal-based versus plant-based foods, and whole grains versus refined carbs.
The study also tracked how many participants developed heart issues over the subsequent years. Among the nearly 200,000, there were 20,033 confirmed cases of coronary heart disease.
A detailed analysis revealed that participants adhering to low-carb and low-fat diets had a 15% reduced risk of heart disease, but this was contingent upon their diets being rich in plant-based foods, whole foods, and healthy fats. Blood samples from these participants indicated improved cardiovascular health, with higher levels of HDL “good” cholesterol, reduced inflammation, and lower fat levels in the blood.
Conversely, individuals consuming low-carb diets rich in refined carbohydrates and higher levels of animal protein and fats faced an increased risk of coronary heart disease.
Two Significant Issues with Low-Carb Diets
The broad definition of ‘low-carb’ poses challenges for dieters, according to Zhiyuan Wu, PhD, a leading author of the study and a postdoctoral research fellow at Harvard T.H. Chan School of Public Health. “Individuals following a low-carb diet can interpret it in vastly different ways.”
For instance, one group might opt for healthier fat sources like nuts and olive oil, while another might indulge in red meat and full-fat dairy, which also technically qualify as low-carb. “These dietary choices can yield notably different health results,” Wu explains. “The primary challenge lies in selecting high-quality sources of fats and proteins while reducing carbohydrate intake.”
A second concern with low-carb diets is that they can leave individuals feeling starved.
Carbohydrates help suppress appetite and leave you feeling satisfied. Consequently, when transitioning to a low-carb diet, newcomers often make the mistake of not substituting missing foods adequately, according to registered dietitian Sonya Angelone, PhD, RDN. “This can result in hunger pangs and challenges in adhering to the diet.”
A significant factor contributing to this might be fiber, an essential nutrient that promotes fullness. Whole, minimally processed carbohydrates typically contain a good amount of fiber, whereas refined carbohydrates do not.
How to Safely Approach a Low-Carb Diet
Wu emphasizes that without careful planning, it’s easy to unwittingly resort to unhealthy choices. Rather than demonizing carbohydrates, Angelone suggests evaluating the foundation of your typical diet. Are you incorporating protein-rich foods such as eggs, fish, or tofu? Are you including non-starchy vegetables like broccoli and bell peppers to add variety to your meals? Don’t forget healthy fats, too, like avocado and extra virgin olive oil.
Carbohydrates do still have a role in your meal planning. It’s crucial to discern between beneficial and detrimental carbs. “Not all carbohydrates need to be eliminated,” Wu states. “Prioritizing fats from plant-based and minimally processed sources is vital for maintaining a healthy low-carbohydrate diet.”
Korin Miller is a freelance writer with expertise in wellness, sexual health, relationships, and lifestyle trends. Her work appears in Men’s Health, Women’s Health, Self, Glamour, and more. She holds a master’s degree from American University, resides by the beach, and aspires to own a teacup pig and taco truck one day.
