Many popular weight-loss diets focus heavily on reducing carbohydrate intake, such as the keto diet. While this approach may be beneficial for some individuals managing diabetes, recent research from Australia raises concerns about the long-term effectiveness and safety of low-carb diets for those without diabetes.
Researchers from Monash University and RMIT University conducted a 17-year-long analysis involving nearly 40,000 Melbourne residents recruited between 1990 and 1994. Participants’ socioeconomic, health, and nutritional information was collected at the start of the trial and at follow-up points between 1995-1998 and 2003-2007. Each participant was given a low-carbohydrate score based on the relative amount of carbs they consumed compared to fats and proteins.
The study revealed that individuals who consumed the least amount of carbohydrates were 20 percent more likely to develop type 2 diabetes compared to those who consumed more carbohydrates. This increased risk was largely attributed to a higher BMI among the low-carb group. The findings suggest that cutting out carbohydrates, particularly when replaced with high-fat foods, may lead to weight gain and increase the risk of metabolic diseases in the long term.
While reducing refined sugars and starches is important, it is not the only factor to consider in a healthy diet. The study emphasizes the need for a well-balanced diet that includes adequate amounts of fiber, protein, and healthy fats. Merely focusing on cutting carbs may not be sufficient in promoting overall health and weight management.
The study’s findings echo other research that questions the effectiveness of keto diets, which advocate a high-fat, low-carb eating pattern. Recent analyses have linked the keto diet to increased risks of heart disease, stroke, type 2 diabetes, and irritable bowel disease. These findings underscore the importance of a balanced diet that is supported by rigorous evidence as a means of preventing metabolic diseases.
While low-carb diets may initially result in weight loss for some individuals, the long-term implications suggest a potential increase in the risk of developing type 2 diabetes and other metabolic diseases. It is crucial to focus on a well-rounded diet that incorporates a variety of nutrients to support overall health and weight management. Simply cutting out carbohydrates without considering other dietary factors may not be the most effective approach in achieving sustainable weight loss and optimal health.