In This ArticleView AllIn This ArticleHow Was the Study Conducted?What Did the Study Show?Why Does This Matter?The Bottom Line
In This ArticleView All
View All
In This Article
How Was the Study Conducted?
What Did the Study Show?
Why Does This Matter?
The Bottom Line
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Photo:JASON DONNELLY
JASON DONNELLY
Pictured recipe:Arugula, Chicken & Melon Salad with Sumac Dressing
It’s the start of a new year and if you’re like many people, you’re probably looking for ways to incorporate healthier habits into your routine. You may even be toying with the idea of alow-carb diet. You’ve seen others lose weight on it, so you have “proof” it can work.
Low-carb diets come in many different forms,from keto to paleo(even though paleo isn’t necessarily marketed as low-carb, it cuts out whole grains and beans, which are both higher-carb foods).
But is low-carb the way to go?
Maybe, according to a new investigation published on December 27, 2023, inJAMA Network Open. But if you want quality results, you’ll want to check the quality of your macros—because simply cutting carbs does not guarantee the results you want, especially long-term.
Should You Be Counting Macros? Here’s What a Dietitian Has to Say
Participants included both males and females from several race and ethnic groups, including African American, Asian, Hispanic, non-Hispanic White and unknown. The number of participants that were included in the study totaled 123,332, with an average age of 45.
Because the cohorts being studied were from long-term studies, researchers were able to analyze diet and weight gain over four-year periods.
After participant data was adjusted for other lifestyle factors, the researchers looked specifically at diet makeup, BMI and weight gain for each cohort per each four-year cycle.
What they found was that a high-quality low-carb diet filled withplant-based proteinsandhealthy fatswas associated with slower weight gain compared to a lower-quality low-carb diet primarily made up of animal-based proteins and fat (hello, keto).
Does a Healthy Keto Diet Plan Even Exist?
Therefore, the researchers assert, it is not just about the ratio of macros—carbs, protein and fat—but also about the quality of them when attempting to maintain a healthy weight.
When looking for an eating pattern that works for you, you want to consider the long-term picture. What eating style can you stick with long-term? What foods work best for your body? Do you have the energy you need to make it through your day performing your best?
The answers to these questions will be different for each person.
Here’s what we know.Eating more plants and healthy fatshelps us live longer.Whole grainsdo too. These are all high-quality foods.
If you feel better eating fewer carbs, make sure the carbs you do eat are high-quality. And include high-quality plant protein from vegetables,legumes, nuts and seeds, as well as healthy fats, like avocados and olive oil (nuts and seeds also provide healthy fat).
If you’re someone who needs some meat, eggs and dairy to feel satisfied, that’s OK, too. It’s really about balance—and that includes other lifestyle choices. Physical activity, dealing with your stressors and getting plenty of quality sleep also matter and will contribute to your overall health and quality of life in addition to diet.
Include plenty of high-quality foods in your diet and find the ratio of macros that works for you. Round this out withregular physical activity, reduced stress and plenty of quality sleep. And strengthen your social circle. Research shows thathaving strong social connections helps prevent cognitive decline, including dementia, as well as depression.
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