Popular low-carb diets, such as the keto diet, are often lauded for their potential to aid in weight loss and blood sugar management, particularly for individuals with diabetes. However, a recent 17-year study from Australia raises new concerns about the long-term safety of these diets for those without diabetes.
The study, led by researchers from Monash University and RMIT University, analyzed health data from nearly 40,000 Melbourne residents who participated between 1990 and 1994. The researchers investigated the long-term effects of low-carb diets by examining participants’ carbohydrate intake relative to fats and proteins.
The findings revealed that those in the top 20 percent of low-carb intake, who consumed around 38 percent of their energy from carbohydrates, were 20 percent more likely to develop type 2 diabetes compared to those in the bottom 20 percent, who consumed around 55 percent of their energy from carbohydrates.
IMPACT ON BMI AND METABOLIC HEALTH
The study also highlighted that most of the increased risk of type 2 diabetes was attributed to a higher Body Mass Index (BMI) in the low-carb group. This suggests that while reducing carbs might initially help with weight management, it could lead to weight gain and an increased risk of metabolic diseases over time.
The researchers speculated that the high fat content of these diets, particularly unsaturated fats, might contribute to this outcome. Those who reported the lowest carbohydrate intake also had lower fiber consumption and higher protein and fat intake.
IMPLICATIONS FOR DIETARY CHOICES
Rethinking Low-Carb Diets
The study underscores the importance of a well-balanced diet. “A healthy diet is a cornerstone for the prevention and management of type 2 diabetes,” noted the researchers. However, they argue that the type of diet needed for prevention may differ from that recommended for managing the condition.
This research adds to growing concerns about low-carb diets, particularly the keto diet, which has been previously associated with potential risks such as heart disease, stroke, and irritable bowel syndrome.
Balanced Diet as a Better Option
The results suggest that replacing refined sugars and starches with high-fat foods may not be beneficial in the long run. Instead, a balanced diet, incorporating a variety of nutrients and focusing on fiber-rich foods, might be more effective in preventing metabolic diseases.