How could keto, paleo and atkins diets shorten your life and what to eat instead?

Have you lived a life low in carbohydrates? Diets that replace carbohydrates with protein or fat – think Atkins, South Beach, Paleo, Keto – are popular in large part because they lead to weight loss and reduce the risk of cardiovascular disease and diabetes However, new research suggests that replacing carbohydrates with animal fats and proteins, as most low-carb diets do, is linked to a shorter life span.

Many randomized controlled trials – generally the benchmark for research – have found short-term benefits for weight and health with low-carbohydrate diets, although this is not a given. Since they were short-term studies, they were not able to evaluate how low-carb diets affect longevity. For example, a team from Harvard University and the University of Minnesota examined observational data from a large study of the risk of atherosclerosis.

Things I lost in Carnivore diet: weight, energy, will to live

The results, published in August Lancet Public Health, find a potential danger in diets low in carbohydrates. On the basis of carbohydrate intake alone, researchers estimated that a 50-year-old participant who consumes less than 30% of carbohydrates will live at 79.1 years, compared with 82 in a person consuming more than 65% of carbohydrates.

This ties in with new research presented at the European Society of Cardiology Congress in August. Researchers at the Lodz Medical University in Poland examined data from 24,825 participants in the US National Health Survey and reviews from 1999 to 2010. Those who ate the least carbohydrates had 32% more risk of dying more carbohydrates.

When the authors specifically examined deaths from heart disease or stroke, the risk was 50% higher. Lead author Maciej Banach said the data suggested that while low-carb diets may be useful in the short term, they have risks and not long-term benefits.

It turns out that it's not all history, though. To determine whether these results were due to carbohydrate intake or something else, the authors of Lancet The study examined a number of other diet and lifestyle related factors known to affect health and longevity. Noting that many previous studies on carbohydrate intake did not take into account the effects of our other dietary choices, the authors indicated exactly what types of protein and fat diets low in carbohydrate replace their carbohydrates.

Some participants who reduced their carbohydrate consumption consumed more protein and animal-derived fats; their diet includes more beef, pork, lamb, chicken and cheese. Other participants chose more protein and herbal fats; their diet included more nuts, peanut butter, dark or whole breads, chocolate and vegetables.

Overall, low-carbohydrate eaters of animal origin had a diet richer in protein and saturated fats than low-carbohydrate herbal eaters. The risk of premature death increased for those who chose more protein and animal-derived fats, but those who traded carbohydrates for proteins and fats of plant origin lived longer. This has proven to be the case at all levels of carbohydrate consumption, suggesting that it is the types of foods we choose, rather than the amount of carbohydrate, that matter most.

Bodybuilder and vegan trainer talking about his diet, sharing recipes

Diets high in animal protein, especially red and processed meats, and saturated fats, have always been associated with an increased risk of cardiovascular disease, diabetes, cancer, and reduced life span, especially when they occur. contain little fiber, antioxidants and fruits and other plant foods.

One of the limitations of this study is that she interviewed participants about their diet twice during the 25-year, early and six-year study. It is therefore possible that eating habits changed in subsequent years. Because the study is observational and non-clinical, it can not establish cause and effect.

However, the authors also conducted a meta-analysis of other studies focusing on carbohydrate consumption and longevity, including some studies specifically focusing on the consumption of foods of animal and plant origin, and found similar results.

Your best bet for healthy aging? Avoid extremes by eating low to moderate amounts of carbohydrates – focusing on high-fiber carbohydrates such as vegetables, fruits, and whole grains – and making sure your plant foods get more protein and of fats.

For protein, turn to beans, lentils, nuts, seeds and less processed soy foods such as tofu, tempeh and edamame. These foods also contain fiber that most people do not miss. For fats, avocados, avocado oil, olive oil and nut oils and seeds.