For years, many people have cut back on bread, pasta, rice, and potatoes in the hope of losing weight and improving their heart health.
Low-carb diets, including the popular ketogenic diet, have become a huge wellness trend. However, scientists still disagree about whether eating fewer carbohydrates is actually better for the heart.
A new study from researchers at the Texas A&M University School of Public Health suggests that the answer may not be as simple as cutting carbs.
Instead, the researchers found that eating a moderate amount of carbohydrates may provide the greatest overall benefits for long-term health.
The study analyzed results from 174 high-quality studies involving nearly 11,500 adults from 27 countries.
Researchers compared people who followed low-carb diets, in which carbohydrates made up 45% or less of daily calories, with those who ate more carbohydrates.
They looked at a range of health measures, including cholesterol levels, blood pressure, body weight, body fat, waist size, and other markers linked to heart disease.
The findings showed that both low-carb and ketogenic diets could improve some aspects of health. People on these diets often experienced weight loss, lower blood pressure, and reduced triglycerides, a type of fat in the blood that is linked to heart disease.
However, there was also a potential downside. Both low-carb and keto diets were associated with increases in low-density lipoprotein (LDL) cholesterol, commonly known as “bad” cholesterol.
Higher LDL levels are generally considered a risk factor for heart disease, although researchers say it is still unclear whether the increases seen on these diets actually lead to worse heart outcomes.
Interestingly, the study found that other measures of heart health improved similarly across low-carb, keto, and moderate-carb diets.
This suggests that focusing on LDL cholesterol alone may not provide the full picture of cardiovascular health.
The researchers also discovered that moderate-carb diets appeared to improve a wider range of health markers overall. The benefits were particularly noticeable in women and in people who were overweight or obese.
Time also mattered. Participants who followed their eating plans for at least six months experienced stronger improvements in markers related to inflammation and blood fats.
Another important finding was that what people ate instead of carbohydrates made a difference. Replacing some carbohydrates with a balanced mix of healthy fats and proteins produced the most comprehensive health benefits.
The researchers caution that the study has limitations. Most of the studies were conducted in North America and Europe, so the findings may not apply equally to people in other parts of the world. In addition, the quality of the foods people ate was not carefully measured. For example, replacing white bread with vegetables is very different from replacing it with processed meats.
Even so, the findings provide valuable insights at a time when cardiovascular disease remains the world’s leading cause of death. The study suggests that for many people, extreme carbohydrate restriction may not be necessary.
Instead, a balanced approach that includes a moderate amount of carbohydrates and plenty of healthy foods may be one of the best ways to support both heart health and overall well-being.
