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A new day, a fresh barrage of news articles highlighting the negative health and lifespan consequences of low-carb diets.
This time, worldwide media are claiming that a breakthrough new research has shown that a high-fiber, high-carbohydrate diet, consisting mostly of whole grain pasta, cereals, and bread, is required to decrease the risk of illness and mortality.
These headlines are based on a recent systematic review and meta-analysis of carbohydrate quality and human health, which was published in The Lancet. A team from the University of Otago in New Zealand headed by Professor Jim Mann performed the research, which was partly sponsored by the World Health Organization (WHO).
The Lancet: A series of systematic studies and meta-analyses on the quality of carbs and human health.
Professor Mann has previously said that low-carb diets are ridiculous and that the nations’ dietary guidelines should correctly stress substantial quantities of healthy grains.
He looked at 185 prospective studies and 58 clinical trials over a 40-year period for his new research, and came to the conclusion that the greatest dietary fiber consumption had preventive qualities against cardiovascular disease, type 2 diabetes, colorectal cancer, and breast cancer. According to the researchers, individuals should eat 25 to 30 grams of fiber each day. According to the findings, individuals who ate the most fiber had a 15-30% reduced all-cause death risk.
He emphasized to the media following the study’s publication that it’s the carbohydrate’s quality that matters, and that sugar and refined grains are harmful carbs, while oats and whole grain breads, cereals, and pastas are healthy, high-fiber carbohydrates.
I completely agree with the first paragraph – sugar and processed wheat are both bad carbohydrates! It should also come as no surprise that substituting processed meals like white bread, cookies, cakes, and sugary beverages with unsweetened whole grain cereals or wheat berry pilaf improves one’s health. This says nothing about substituting whole grains for low-carbohydrate mainstays like veggies, olive oil, meat, or fish. Such a research, particularly in a carbohydrate-restricted group, is not believed to have been conducted.
And we obviously disagree with his conviction that whole grain breads, cereals, and pastas are healthy, necessary carbs in our diet. Some of us are already aware that these meals increase blood sugar levels and make us ill with irritable bowel syndrome and other conditions.
Some publications, such as B. The research, according to the British publication The Guardian, is another another blow to the low-carb diet, with the findings contradicting low-carb fads.
Our findings clearly indicate that dietary recommendations should concentrate on increasing fiber and substituting refined grains with whole grains, according to other publications such as USA Today. This lowers the risk of morbidity and death associated with a variety of serious illnesses.
The Guardian reports: Everything is in the low-carb diet. High fiber consumption has been linked to a lower risk of heart disease, according to a major research.
According to studies, eating more fiber and whole grains may lower the risk of mortality and illness.
Should individuals who are on a low-carb keto diet take this advise and eat entire grains? Is it true that these research allow for such striking conclusions?
We were planning on declining. This is why:
There are two things you should be aware of. 1. Low-fiber diets are not the same as low-carb diets.
The misconception regarding low-carb or ketogenic diets is that they consist only of solid animal fats and proteins with very little fiber. That is not the case.
You can eat high-fiber, off-the-grid veggies nearly to your heart’s content, as our pages and guidelines demonstrate. Berries that are low in carbs and rich in fiber, such as raspberries, blackberries, and blueberries, are also permitted. Many nuts are in the same boat. Below are links to our low-carb vegetable, low-carb fruit, and low-carb nut guides:
In fact, the insoluble fiber (cellulosic) content of low-carb veggies and berries is considerably higher than that of many whole grains. Compare 30 grams of carbohydrates from low-carb veggies and berries to a whole wheat hamburger sandwich in these pictures. How about a little fiber? No, I don’t believe so.
30 grams of carbs, divided into two types: There are two kinds of carbohydrates in the twenty and fifty gram range.
Several emails were sent out a few days after the Guardian published an article claiming that a high fiber diet and a low carbohydrate diet are incompatible. According to Dr. Nick Evans of the University of Southampton Medical School:
Your post completely ignores the distinction between carbs and fiber. Fibre is abundant in vegetables…. The notion that low-carb diets are deficient in fiber is incorrect and misleading.
Carbohydrates, fiber, and a healthy diet: a reply in the Guardian newspaper
2. Recognize the strength of evidence from nutrition observational epidemiology research.
We aim to educate people about the many types of research and the importance of the evidence they may offer. This research was mainly based on observational studies that were analyzed in a meta-analysis. These research can only provide evidence of correlations, not causation and effect.
Read our observation and experimental study guidelines.
Last year, Dr. John Ioannidis, a prominent Stanford health researcher, said that most nutrition research is severely faulty and in desperate need of change. He points out that meta-analyses of individual observational research simply tend to aggravate flaws and generate duplicate, misleading, or contradictory findings.
Another research published a few months ago found that low-carb diets reduce life expectancy. Dr. Andreas Eenfeldt has done an excellent job of pointing out the study’s shortcomings. What he stated back then still holds true today:
More importantly, low-carb diets consistently lead to greater weight loss and better health outcomes than other diets, when you look beyond these weak statistical studies and look at the best intervention studies (where people actually try a low-carb diet) (see this list of studies and results).
Ann Mullens is a writer who lives in the United States.
Is a high-carbohydrate, low-protein diet the secret to improved brain aging? Perhaps the mice are to blame.
Is it true that a low-carb diet may shorten your life?
At the bargaining table, low-carb diets
Before that, I worked with Ann Mullens.
Anne Mullens’ past posts may be found here.
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