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 impact of low-carb diets, researchers from Monash University and RMIT University conducted a study that involved nearly 40,000 Melbourne residents. The participants were recruited between 1990 and 1994, and their socioeconomic, health, and nutritional information was collected at the start of the trial and again at follow-ups. The study measured the participants’ low-carbohydrate score, based on the relative amount of carbs they consumed compared to fats and proteins.
Those who cut out the most carbs, scoring in the top 20 percent, were found to be 20 percent more likely to develop type 2 diabetes compared to those who cut out the least carbs. Interestingly, most of the risk associated with a low-carb diet was linked to a high BMI, suggesting that weight gain could be a potential consequence. The researchers found that the individuals who consumed the fewest carbohydrates also tended to consume less fiber and more protein and fat, reinforcing the idea that a balanced diet is crucial.
This study is one of many that calls into question the viability of the keto diet, which promotes a low-carb, high-fat eating pattern. Recent analysis has found concerning associations 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 well-balanced diet as a key factor in preventing metabolic diseases.
While cutting out refined sugars and starches can be beneficial, it is essential to consider the quality of foods replacing them. Merely focusing on reducing carbohydrates without paying attention to overall diet balance can lead to unintended consequences. The high fat content in some low-carb diets, particularly unsaturated fats, may contribute to weight gain and other health issues in the long term.
The study highlights the potential risks associated with hyper-focused low-carb diets for weight loss. While these diets may offer short-term benefits for some individuals, the long-term effects on overall health and disease risk should be carefully considered. A well-balanced diet that includes a variety of nutrients is crucial for maintaining optimal health and reducing the risk of metabolic diseases.
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