Low-Carb vs. Low-Fat: Which is better for weight loss?
The ongoing debate about whether a low-carb or low-fat diet is healthier continues to capture our attention. With new diets constantly emerging, it’s natural to question which approach is best for our overall well-being. Over the years, fats have been vilified, but recent trends like the paleo and ketogenic diets have challenged this notion by advocating for reduced carbohydrate intake instead.
Research suggests that carbohydrates may pose greater risks to human health, particularly in relation to cardiovascular diseases. The renowned Prospective Rural Urban Disease Occurrence Study (PURE) conducted an extensive analysis involving 135,335 individuals aged between 35 and 70 from 18 different countries. Astonishingly, the study revealed that out of 5,796 observed deaths, 4,784 were attributed to cardiovascular diseases.
Further examination of the findings unveiled a significant result: individuals consuming high-carbohydrate diets, constituting 77 percent of their daily caloric intake, faced a 28% higher mortality risk compared to those obtaining 46 percent of their calories from carbohydrates. Surprisingly, individuals consuming diets with 35 percent of calorie intake from fats exhibited a lower risk of death compared to those consuming less fat.
These research findings have triggered a shift in dietary perspectives, prompting nutritionists, experts, and dietitians to call for a revision of traditional dietary guidelines. Some researchers, like Mahshid Dehghan, propose more flexible restrictions on fats and a greater emphasis on limiting carbohydrate intake.
According to Healthy Nutrition Specialist Karen Ansel, the average person’s carbohydrate consumption tends to exceed the recommended levels. Ansel cautions, urging those with a high-carb diet to consider reducing their intake promptly.
However, it is essential to approach this topic with discernment. The study’s majority participants were from low- and middle-income countries, where processed carbohydrates are prevalent. Hence, the quality of carbohydrates consumed plays a vital role. Processed carbohydrates, lacking nutritional value, differ significantly from nutrient-rich carbohydrate sources like whole grains, fruits, and vegetables.
The American Heart Association highlights that lifestyle changes can prevent 80 percent of heart disease cases. If reducing carbohydrate intake is not your preference, Ansel suggests an alternative strategy: focusing on replacing processed carbs with unprocessed or minimally processed carbohydrates while incorporating healthy, fat-rich foods into your diet.
The increasing popularity of low-carb, high-fat diets like the ketogenic diet is not without reason. Experts argue that these choices reflect the needs and challenges of our modern lifestyle. The ketogenic diet, derived from the process called ketosis, involves restricting carbohydrate consumption. During ketosis, the liver breaks down fatty acids and ketone bodies to provide an alternative energy source. To achieve ketosis, a significant portion of the calories consumed must come from fat.
Considering current dietary guidelines, which recommend obtaining 35 percent of calories from fat, it becomes evident that adjustments are necessary for those with imbalanced diets skewed towards excessive processed carbohydrates and inadequate fat intake.
it is crucial to approach the low-carb versus low-fat debate with a balanced perspective. Rather than demonizing specific macronutrients, focus on the quality of the foods you consume. Whether you choose to limit carbs or fats, prioritize unprocessed or minimally processed carbohydrates, and opt for healthy fats. By making informed choices, you can embark on a path towards improved health and well-being.
