A new study published in The Lancet addresses one of the most pressing questions in the history of human nutrition: Are carbs okay to eat, and if so, how much can I have?!
Carbohydrates get a bad name in popular nutrition media, partly because so many of our favorite junk foods are high in processed grains and refined sugars (ice cream, cookies, white bread, donuts, chocolate, chips…) along with the inherent nature of carbohydrates to be relatively fast-fuel for our bodies — though they’re often turned to fat because we simply don’t burn them as fast as we eat them. On the other hand, whole grains, fresh fruit, corn, peas, milk, and yogurt are all wonderful foods that are also packed with carbs. This brings us back to our burning question: can I eat carbs or not?
The study published this month explored longevity for people following low-carb or high-carb diets in comparison to moderate-carb diets where about 50-55% of calories come from carbohydrate. For a frame of reference, the currently recommended carbohydrate intake range is 45-65%, so the moderate levels falls nicely in line with this. Those who did follow the moderate-carb diets had the lowest risk of mortality compared to those who ate <40% or >70% of their calories from carbs.
This study hit all of the golden points for quality research: there was a large pool of participants (over 15,000 adults) who were followed for a long period of time (median of 25 years). Most importantly, the researchers dove a bit deeper into why a low-carb diet may be just as dangerous as a high-carb one. When people cut out carbohydrates, something else must take its place so protein and/or fat intake increases to make up the difference. These can either come from animal sources (meat, dairy) or plant sources (nuts, seeds, whole grains). The researchers explored these two options and found that those who eat more animal-sourced protein and fats have higher mortality risks than those who choose plant-based proteins and fats instead, indicating that a plant-based diet may have protective factors.
The original article has been published as Open Access, meaning that anyone can read it – so check it out here!