Is a low-carbohydrate, high-saturated-fat diet good for your heart, or do you need to understand more?

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Low-carbohydrate diets have been popular for many years in various forms. The specifics of what is and is not allowed vary widely, as does the amount of carbohydrates allowed. The typical image is of a plate devoid of bread, pasta, and starchy vegetables, piled high with bacon, beef, eggs, and cheese, with a few veggies and nuts thrown in for good measure. Doctors and nutritionists are concerned about the potential negative impact of these diets on cardiovascular disease due to their high saturated fat content.

A new study published in the American Journal of Clinical Nutrition recently discovered that a low-carbohydrate, high-saturated fat diet may not be as harmful as previously thought. That sounds fantastic, but is it really that simple? Let's look at what this randomized diet trial accomplished and what the findings truly represent.

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What exactly did the research entail?

The 164 people who took part in this study were all overweight or obese, and they had recently completed a 12-percentage-weight-loss trial. They were randomly assigned to one of three diets with varying carbohydrate and fat contents. Everyone received the same amount of protein (at 20% calories). They had no intention of losing any more weight.

The three diets were as follows:

Low carbs (20%), high fat (60%), and saturated fat (21%): this diet mimics a conventional low-carbohydrate diet and contains far more saturated fat than is recommended.

Moderate carbohydrate (40%) and moderate fat (40%) with 14 percent saturated fat: this is equivalent to a typical American diet of 50 percent carbohydrates and 33 percent fat, as well as a typical Mediterranean diet, which is somewhat lower in carbohydrates and higher in fat than an American diet. This is a typical high-carbohydrate diet, with a lot of grains, starchy vegetables, and fruits or juices. It matches the recommendations of the Dietary Guidelines for Americans and is a typical high-carbohydrate diet, with a lot of grains, starchy vegetables, and fruits or juices.

For 20 weeks, the study participants were fed food that had been cooked just for them. They had their blood tested for a variety of cardiovascular disease risk factors, and some of these risk markers improved the highest in this group.

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What exactly did the participants eat?

Unfortunately, individuals following a low-carbohydrate diet did not pile steak and bacon on their plates, and those following a high-carbohydrate diet did not consume unlimited drinks. Plant items were abundant in all three diets, whereas highly processed foods were limited (it is easier to stick to a diet when all the food is prepared for you). Even the low-carbohydrate group consumed lentils, veggies, and a significant number of nuts.

Although the diet was high in saturated fat, it was also high in beneficial polyunsaturated and monounsaturated fats. The meat was made up of a mix of good (salmon) and unhealthy (sausage) options. In addition, fiber intake was slightly greater (about 22 grams per day) than the typical American intake (18 grams per day). Except for the fact that saturated fat was higher than advised, the diet was generally healthy.

What is the main point to remember?

Higher quantities of saturated fat in the context of a balanced diet do not appear to have a detrimental effect on some cardiovascular risk indicators in the near run among a reasonably young and healthy sample of persons. What effect it would have on actual diseases such as heart attacks, strokes, and cancer is unknown. Disease prevention is a long-term process, and a healthy diet must be both successful and flexible enough for people to keep to in the long run. As a result, a healthy diet rich in healthy carbs and healthy fats may be the most straightforward way to achieve optimum health. Lower-carbohydrate diets could be beneficial, but more long-term research is required.

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