Low Fat Vs. Low Carb

September 13th, 2014

For the past 20 years, there has been much debate about whether carbohydrates are the main culprit in weight gain and if cutting them out of your diet can result in weight loss.  Several diets were developed that vilified starchy foods such as the Atkins Diet and the South Beach diet.  For years, many healthcare professionals were concerned that their patients were putting their lives at risk.  After all, for over 30 years the US Government has been pushing Americans to follow “Food Pyramids” that recommended 6-11 servings of bread, pasta, and cereals.

A recent study published in the Annals of Internal Medicine, titled “Effects of Low-Carbohydrate and Low-Fat Diets:  A Randomized Trial” showed that removing foods such pasta and rice from our diets may not be as dangerous as previously thought and may actually lower the risk of developing heart attacks and strokes.  The study consisted of two randomized groups, one was given a low-carbohydrate diet to follow and the other was instructed to eat a low fat diet.  After one year, the low-carb group lost more weight, had a greater decrease in fat mass, and had an increase in HDL (High Density Lipoprotein, also known as the “good” cholesterol) than the low-fat group.

What are the implications of this study?  First, we have to realize that carbohydrates are essentially long chains of sugars.  Though foods such as bread and pasta do not taste “sweet” when we eat them, after our body digests these foods, the effects are likely the same as eating a candy bar.  When a diabetic is given a bowl of pasta to eat, his sugar can be just as elevated as if he ate a bar of chocolate.  Many studies have shown that elevated blood sugar levels and the insulin surges after we eat excessive amounts of sugar can have deleterious effects on all organ systems.

I think the study also shows that avoiding fats is not always the correct answer.  There are many fats which can actually benefit us.  These are the “good fats” such as  Omega-3 fatty acids, and unsaturated fats found in deep sea fish and olive oil.  This study provides more evidence for scientific basis for the Mediterranean Diet.   This does not mean we should be indulging in all types of fatty foods.  There is still a direct correlation between saturated fat and trans-fats and cardiovascular disease.

I would highly recommend a low carb diet for everyone, especially if weight loss is your goal.  If you must have carbohydrates in the diet, make sure that they are “unrefined” carbs that are full of fiber.  For example, you should eat brown rice instead of white rice and whole wheat bread instead of white bread.  Anyone on a low carb diet should increase their dietary intake of fiber from plant sources such as fruits and vegetables.