In recent years, low-carb, high-fat diets have gained immense popularity as a weight loss strategy. From Atkins to keto, these diets promise rapid weight loss and improved health. However, new research warns that this trendy eating pattern may actually increase your risk of developing Type 2 diabetes in the long run.
The study by Australian scientists uncovers a surprising link between low-carb diets and an increased risk of diabetes. Researchers from Monash University and RMIT University followed over 39,000 adults for nearly 14 years to investigate this relationship.
The study, published in the journal Diabetes and Metabolic Syndrome: Clinical Research and Reviews, found that people who adhered to a low-carbohydrate, high-fat, and high-protein diet had a 20% higher risk of developing Type 2 diabetes compared to those who ate a more balanced diet. This finding challenges the commonly held belief that cutting carbs is universally beneficial for metabolic health.
“Eating food high in saturated fats can lead to weight gain but we know they also lead to insulin resistance which is one of the causes of Type 2 diabetes independently of weight gain,” explains Distinguished Professor Barbora de Courten in a media release.
Before you rush to restock your pantry with pasta and bread, however, it’s important to understand the nuances of this research. The relationship between low-carb diets and diabetes risk isn’t as straightforward as it might seem at first glance.
The researchers used a scoring system called the low-carbohydrate diet (LCD) score to measure how closely participants followed a low-carb eating pattern. A higher LCD score meant a person ate fewer carbohydrates and more fat and protein. The study divided participants into five groups based on their LCD scores.
Interestingly, the group with the highest LCD scores (meaning they ate the fewest carbs) consumed about 37.5% of their calories from carbohydrates. In contrast, the group with the lowest LCD scores got about 55.4% of their calories from carbs. To put this in perspective, many popular low-carb diets recommend getting less than 26% of calories from carbohydrates, which is even lower than the highest LCD score group in this study.
So why might a lower-carb diet increase diabetes risk? The answer likely lies in what people eat instead of carbohydrates. In this study, those with higher LCD scores tended to eat more saturated fat and less fiber. They were also more likely to be overweight or obese, smoke, and be less physically active – all known risk factors for Type 2 diabetes.
When the researchers accounted for body mass index (BMI) in their analysis, the relationship between LCD score and diabetes risk disappeared. This suggests that the increased risk of diabetes associated with low-carb diets may be largely explained by differences in body weight.
“For people who don’t have diabetes, a balanced diet is the best choice,” de Courten says. “We need to remember that not all carbohydrates are equal. The kind of carbs you want to avoid are refined sugars such as soft drinks, juices, white rice, white bread and replace them with unprocessed carbs rich in fiber like grains, brown rice and legumes.”
“And eat more of healthy mono- and poly-unsaturated fats such as avocados, nuts, olive oil and fatty fish like salmon.”
This study serves as a reminder that there’s no one-size-fits-all approach to nutrition. While low-carb diets may be effective for short-term weight loss, their long-term impacts on health are still being understood. As always, a balanced diet, regular physical activity, and maintaining a healthy weight remain the cornerstones of diabetes prevention.
Source: https://studyfinds.org/low-carb-diets-diabetes-risk/?nab=0