SubscribeReduce Carbs and Eat More Protein
The debate between low-carb and low-fat diets continues unabated - despite the ebb and flow of various dieting fads. There will always be debate - because both regimes can work for different people. The National Institute of Health has put a new twist on the debate, showing that replacing some carbohydrates with proteins and fats will reduce heart disease risk.
This is interesting given that most health authorities have staunchly promoted high-carb low-fat diets for years.
Investigators evaluated three diets that follow the principles of NHLBI’s DASH (Dietary Approaches to Stop Hypertension) eating plan with some modifications. One diet emphasized carbohydrates, another diet emphasized protein, and the third emphasized monounsaturated fat. They reported that while all three diets lowered blood pressure, improved cholesterol levels, and reduced ten-year risk of heart disease by as much as 16 to 21 percent, two of these modified diets were even more effective in reducing some risk factors and estimated risk for heart disease than the diet richer in carbohydrates.Here are the three diets:
- The diet emphasizing carbohydrates contained 58 percent of calories from carbohydrates and 15 percent of calories from protein. In addition, it contained 21 percent of calories from unsaturated fat. The other two diets reduced carbohydrate to 48 percent of calories.
- The diet emphasizing protein increased the protein to 25 percent of calories. To increase protein, mostly plant sources, such as beans and nuts, were used, although poultry, egg substitutes, and fat-free or low-fat milk products were also used. Like the carbohydrate diet, it contained 21 percent of calories from unsaturated fat.
- The diet emphasizing unsaturated fat used primarily fats and oils rich in monounsaturated fat, like olive oil, to increase unsaturated fat to 31 percent of calories. Like the carbohydrate diet, it contained 15 percent of calories from protein.
I maintain the point-of-view that, as a general rule, we eat too much carbohydrate. It is an energy food and we are a mostly sedentary people. This doesn't mean to say we should all rush out and embrace a very low-carb diet. Unfortunately many people associate low-carb with high fat (or even high saturated fat) - this is due to sensationalist reporting of the Atkins fad.
If you look at the second diet above - the macro-nutrient ratios are 48% carb, 25% protein, and 27% fat. Ironically it is not too far away from the Zone diet (at 40:30:30). It's no wonder the average consumer gets so confused.
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I have come to believe that the total amount of calories consumed is far more important than the ratio of carbs / protein / fat in the diet. A calorie is a calorie is a calorie. I recognize that there is a higher thermic value in protein but I think that its effects are minimal is most people.
I personally consume far less calories a day on a high protein / low carb diet because I feel more satiated. Plus this dietary regime also excludes highly processed foods that are terrible for your health. I truely believe this is why a high protein / low carb diet is more effecive for me.
ReplyI totally agree Bill. Because we eat less processed food and junk on a low carb program, we automatically intake fewer calories. The only problem is some beginner low carb dieters are under the assumption you can eat unlimited amounts of protein which we know is just not true. I am all for a balanced low carb program.
ReplyI basically agree with Bill, but it's fun to watch the online wars between the fanatics on both sides of the low carb issue.
Scanning the wire services, there seem to be about an equal number of studies against low carb as for it. But the blogs tend to ignore the former. For instance, here's one:
... and it continues.
ReplyI tend to agree with you Jim...most people eat way more carbohydrates than they need. Athletic people need more than sedentary people, but even as an athlete, I eat fewer processed carbs than a lot of people do. I couldn't eat as low-carb as Atkins, but I do try to limit my intake of white flour, sugar, etc.
ReplyWhen I'm eating around 50% of my calories from carb (veggie, fruit and whole grain), I lose weight if I eat around 1,400 calories a day. If I reduce carb to around 35%, without changing activity or the types of food I'm eating, I lose weight on around 1,900 calories. So at least for me, a calorie is not a calorie.
ReplyI agree with Jan. A calorie is not a calorie. I've heard when people get to obsessed wtih calorie intake, the actually gain weight because they're not really thinking about what their diet consists of. ie. eating a salade because less cals than some meat. The meat will stay with you and give you much more energy than a salade. You'de have to eat many salades to equal to that protion of meat.
ReplyI think HIGHER protein diets are great: as long as you don't eat steak, butter and bacon all day long and have fruits, vegetables and whole grains to balance them out.
ReplyPersonally, from all the fad diets out there, I find the Zone to be one of the most sensible. Yes, there is a lot of counting and planning, but health wise (as well as taste wise it beats many diets out there hands down.
Yan I agree. I like the macronutrient ratio of the Zone, I just find it to be too low-calorie (some sample menus add up to around 800 cals - I know people want fast weight loss, but I think that is crazy talk).
Replyon a high protion diet how much weight can i lose in 14 weeks
ReplyI recently dropped the breads and sugars and have been on animal protein,fats and low carb vegies.losing weight regaining fluidity in my joints.Gumline was noticeably stronger,no shaky teeth.No big bulk in bowels either.
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