A new study has found that both low-carbohydrate and low-fat diets can prolong life in middle-aged and older adults.
The study was conducted by researchers at Brigham and Women’s Hospital, Harvard Medical School, and other institutions.
They analyzed data from over 35,000 adults aged 40-70 years who were followed for an average of 18 years.
The study found that both low-carbohydrate and low-fat diets were associated with a lower risk of death from any cause.
Participants who followed a low-carbohydrate diet had a 12% lower risk of death from any cause, while those who followed a low-fat diet had a 6% lower risk of death.
The researchers also found that the type of fat and carbohydrate consumed was important.
Participants who replaced saturated fats with unsaturated fats had a lower risk of death, while those who replaced carbohydrates with animal protein and fat had a higher risk of death.
The study’s lead author, Dr. Zhilei Shan, emphasized the importance of balance and moderation in our diets.
“Both low-carbohydrate and low-fat diets can be healthy if done correctly,” she said. “The key is to focus on the quality of the carbohydrates and fats we consume.
We should replace saturated fats with unsaturated fats and focus on healthy sources of carbohydrates, such as fruits, vegetables, and whole grains.”
The study has important implications for public health policy and nutrition guidelines. Current guidelines recommend a balanced diet that includes a moderate intake of carbohydrates, protein, and fat.
The new study suggests that both low-carbohydrate and low-fat diets can be healthy alternatives for middle-aged and older adults.
To summarize, the new study found that both low-carbohydrate and low-fat diets can prolong life in middle-aged and older adults.
The key is to focus on the quality of the carbohydrates and fats we consume and to replace saturated fats with unsaturated fats.
The study has important implications for public health policy and nutrition guidelines and emphasizes the importance of balance and moderation in our diets.
How to eat health low-carb or low-fat diets
If you are interested in following a low-carbohydrate or low-fat diet for better health, it is important to do so in a balanced and healthy way. Here are some tips on how to eat healthily on these types of diets:
Low-Carbohydrate Diet:
- Focus on healthy sources of carbohydrates such as fruits, vegetables, and whole grains.
- Avoid highly processed carbohydrates such as white bread, sugary drinks, and sweets.
- Choose protein sources that are lean and low in saturated fats, such as chicken, fish, tofu, and legumes.
- Choose healthy fats such as avocados, nuts, seeds, and olive oil, and avoid saturated and trans fats found in fried foods, processed snacks, and baked goods.
- Be mindful of your portions and eat until you are satisfied, not overly full.
Low-Fat Diet:
- Focus on healthy sources of fat such as nuts, seeds, avocados, and olive oil.
- Choose lean protein sources such as chicken, fish, tofu, and legumes.
- Choose carbohydrates that are high in fiber such as fruits, vegetables, and whole grains.
- Avoid highly processed foods that are high in fat, sugar, and salt.
- Be mindful of your portions and eat until you are satisfied, not overly full.
Remember, the key to healthy eating is balance and moderation. It is important to eat a variety of foods from all food groups, including fruits, vegetables, lean proteins, and healthy fats.
Additionally, it is important to stay hydrated and limit your intake of sugary and alcoholic drinks.
Consult with a healthcare professional or registered dietitian before starting any new diet to ensure it is safe and effective for you.
If you care about nutrition, please read studies about how Mediterranean diet could protect your brain health, and this plant nutrient could help reduce high blood pressure.
For more information about nutrition, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.
The study was published in the Journal of Internal Medicine.
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