New research found that low-carbohydrate diets composed mostly of plant-based proteins and fats with healthy carbohydrates such as whole grains will help you lose weight better over the long term. The study was carried out by scientists at Harvard’s T.H. Chan School of Public Health.
The researchers found that such diets were associated with slower long-term weight gain more than low-carbohydrate diets composed mostly of animal proteins and fats with unhealthy carbohydrates like refined starches.
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We all know the problem with dieting is that while people may lose a lot of weight, it is usually short term only and they then put most of the weight back on. Diets are problematic in this way and cause “yo-yo” weight loss and gains.
And everyone has his own idea of what is best to either eat or not eat. They say don’t eat carbs or don’t eat meat or processed foods. Then there are the people who say if you cut out certain foods entirely you can eat all the fruit and meat that you want. It can give a person a headache.
This new study adds to the growing body of evidence suggesting that the quality of carbohydrate and protein sources, not just overall carbohydrate intake, may be key for long-term weight management in low-carb diets.
Diets emphasizing plant-based proteins and fats alongside healthy carbohydrates like whole grains showed slower weight gain over time compared to those high in animal proteins and fats with unhealthy carbohydrates like refined starches.
This suggests that prioritizing high-quality protein and healthy carbs, regardless of overall carbohydrate intake in a low-carb diet, might offer long-term benefits for weight management.
Plant-based proteins and fats often come with added benefits like fiber and essential nutrients, which can contribute to satiety and overall health.
While weight management is one aspect, it’s important to consider other health factors. Low-carb diets with a plant-based focus may also contribute to improved heart health, blood sugar control, and reduced risk of chronic diseases.
“Our study goes beyond the simple question of, ‘To carb or not to carb?’” said the study’s lead author Binkai Liu, research assistant in the Department of Nutrition. “It dissects the low-carbohydrate diet and provides a nuanced look at how the composition of these diets can affect health over years, not just weeks or months.”
Using data from the Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals Follow-up Study, the researchers analyzed the diets and weights of 123,332 healthy adults from as early as 1986 to as recently as 2018. Each participant provided self-reports of their diets and weights every four years.
The study found that diets comprised of plant-based proteins and fats and healthy carbohydrates were significantly associated with slower long-term weight gain.
“The key takeaway here is that not all low-carbohydrate diets are created equal when it comes to managing weight in the long-term,” said senior author Qi Sun, associate professor in the Department of Nutrition. “Our findings could shake up the way we think about popular low-carbohydrate diets and suggest that public health initiatives should continue to promote dietary patterns that emphasize healthful foods like whole grains, fruits, vegetables, and low-fat dairy products.”
