Time to cut back on those pesky carbs

Abstract: Researchers at the University of Surrey have put a whole new spin on the impact a low-carb diet can have. According to a release, low-carb diets, regardless of calorie reduction, led to improvements in the participants’ metabolic markers, and better handling of a high fat meal, including reduced levels of triglycerides – a type of fat in the blood that may lead to heart disease. 

New research from the University of Surrey in the UK has shown that “the intermittent fasting diet, which involves periods of severe calorie restriction, may be on the way out with findings revealing that by “drastically reducing calories, people can achieve similar metabolic benefits by cutting back on carbs.”

In the study, results of which were recently published in the European Journal of Nutrition, “participants aged 20-65 years who were overweight or obese, followed three different diet plans for one day: a normal carb diet, a low-carb diet with balanced calorie intake, and a low-carb diet with significant calorie restriction.”

According to a release issued by the university, low-carb diets, regardless of calorie reduction, led to improvements in the participants’ metabolic markers, and better handling of a high fat meal, including reduced levels of triglycerides – a type of fat in the blood that may lead to heart disease – and a shift towards burning fat for energy.

Dr. Adam Collins, associate professor of Nutrition at the school, said he and other researchers involved “found that by simply restricting carbohydrates, without enduring extreme calorie restriction, we can reap the metabolic effects associated with short-term fasting. This suggests that periodically reducing our carbohydrate intake could be a more accessible and sustainable way for people to manage and improve their metabolic health.”

The study also highlighted that while participants experienced increased hunger on the low-carbohydrate days, it didn’t translate into increased food intake over the following two days. This suggests that the body may adapt to the reduced carb intake, potentially making it easier to adhere to this diet in the long term, the release said.

This research, said Collins, “offers a promising new perspective on dietary interventions for metabolic health and could have an impact on managing conditions such as type 2 diabetes, heart disease and obesity.”

When it comes to carbs to avoid for adults after the age of 50, the Consensus AI Academic Search Engine, an AI-powered academic search engine and whose content is “intended for informational and educational purposes only,” stated in a recent post that the 50+ generation can see significant health benefits by avoiding the following:

• Refined Carbohydrates: Refined carbohydrates, such as those found in white bread, pastries, and sugary snacks, are quickly digested and can cause rapid spikes in blood sugar levels. These spikes can lead to increased insulin resistance, a condition that is particularly concerning for older adults.
• High Glycemic Index Foods: These include white rice, potatoes and certain cereals, which should be limited as “they can exacerbate insulin resistance and contribute to the accumulation of visceral fat,” the post stated.
• Sugary Beverages: These include sodas, fruit juices and energy drinks which “provide a high amount of sugar with little to no nutritional value leading to weight gain and increased risk of diabetes.
• Processed Foods: They often contain hidden sugars and refined carbohydrates that can negatively impact health. These include items like packaged snacks, ready-to-eat meals, and processed meats.

The post goes on to say that “by focusing on a diet lower in carbohydrates and higher in healthy fats and proteins, older adults can better manage their weight, reduce the risk of metabolic diseases and maintain cognitive function.”