Popular ‘weight-loss’ diets that are hyper-focused on carbohydrates, like the keto diet, may be doing more harm than good in the long run. Sticking to a low-carb meal plan can help some with diabetes manage their weight and blood sugar levels, but a new study from Australia questions the long-term effectiveness and safety of this approach for those without diabetes. If refined sugars and starches are not replaced with the ‘right’ foods, the 17-year-long analysis suggests a low-carb diet may actually increase the risk of type 2 diabetes.
To investigate the potential risks of low-carb diets, researchers from Monash University and RMIT University conducted a study involving nearly 40,000 Melbourne residents. The participants were recruited between 1990 and 1994, and their health, nutritional information, and lifestyle habits were collected at multiple points over the 17-year study period. Each participant was given a low-carbohydrate score based on the relative amount of carbs they consumed compared to fats and proteins.
The study found that individuals who consumed the lowest amount of carbohydrates, and therefore had a high-fat diet, were 20 percent more likely to develop type 2 diabetes compared to those who consumed more carbohydrates. The increased risk of diabetes was primarily associated with a high BMI, suggesting that a low-carb diet may lead to weight gain in the long run, ultimately increasing the risk of metabolic diseases.
The researchers concluded that solely focusing on carbohydrates in a diet is not sufficient for overall health. While cutting out refined sugars and starches is beneficial, if these carbohydrates are replaced with saturated fats, it may create additional health problems. A well-balanced diet that includes a variety of nutrients is essential for preventing metabolic diseases and maintaining a healthy weight.
Several recent studies have raised concerns about the safety and effectiveness of low-carb diets, such as the keto diet. An analysis published earlier this year revealed a concerning association between the keto diet and a higher risk of heart disease, stroke, type 2 diabetes, and irritable bowel disease. These findings emphasize the importance of a balanced diet that includes carbohydrates, fats, proteins, fiber, vitamins, and minerals.
While low-carb diets may initially lead to weight loss and improved blood sugar control in individuals with diabetes, the long-term effects of these diets raise questions about their overall safety and effectiveness. It is crucial to consider the quality of foods consumed in addition to macronutrient composition when designing a diet plan. A well-balanced diet that prioritizes whole foods and a variety of nutrients is key to preventing metabolic diseases and promoting long-term health and well-being.
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