All your diet tweaks—be it low-carb or low-fat—can go in vain if you’re not paying attention to the quality of what’s going on your plate.
In a quest to live a healthy and happy life, most of us have thought at least once in our lives about inculcating healthy eating habits (read low-fat diet and low-carb diet) in our daily routine.
Be it loading up on greens or cutting down on junk food intake, there are options galore when it comes to healthy living.
Nutritionists and dietitians across the world have stressed on the potential health benefits of having a low-fat and a low-carbohydrate diet. However, a recent study, published in the journal JAMA Internal Medicine, suggests that actual association between these healthy food options and reduction in risk of mortality has not been proven in large studies.
According to the study, the associations of low carbohydrate and low-fat diets with mortality may depend on the quality and food sources of macro-nutrients. Yes, quality matters!
So, a higher amount of plant-based protein and unsaturated fat with lower amounts of low-quality carbs or higher amounts of high-quality carbs and plant-based protein with lower amounts of saturated fat can be linked with lower total mortality.
The study titled, “Association of Low-Carbohydrate and Low-Fat Diets With Mortality Among US Adults,” was conducted on 37,233 US adults who were 20 years or older.
The cohort study analysis used data from the US National Health and Nutrition Examination Survey from 1999 to 2014.
The findings conclude that unhealthy low-carbohydrate diet and low fat-diet scores were associated with higher total mortality.
Here are few diet tweaks that may help you in the long run
Start by embracing the good-quality carbs. Non-starchy vegetables, whole grains, leafy greens, and fibre-rich fruits—all of these can help you to a great extent.
While you are ensuring a healthy low-carbohydrate diet, don’t forget about a healthy low-fat diet as well.
The ultra-processed fats you find in burgers and fries are exactly what you need to cut down on. Instead load up on enough of good fats that are present in nuts, olive oil and avocado.