Macro partitioning
The mortality risk associated with low-carbohydrate and low-fat diets depends entirely on the quality of macronutrients consumed; diets emphasizing refined carbohydrates, saturated fats, and animal proteins increase mortality, whereas diets emphasizing whole grains, unsaturated fats, and plant proteins decrease mortality.
Do not follow a generic 'low-carb' or 'low-fat' plan if your goal is longevity. Instead, ensure your carbohydrate sources are whole grains and vegetables, and your fats are unsaturated (plant oils, nuts, fish). Avoid refined sugars, refined grains, and saturated animal fats. The quality of your macros matters more than the total percentage.
Unhealthy low-carbohydrate-diet and low-fat-diet scores were associated with higher total mortality, whereas healthy low-carbohydrate-diet and low-fat-diet scores were associated with lower total mortality. These findings suggest that the associations of low-carbohydrate and low-fat diets with mortality may depend on the quality and food sources of macronutrients.
Why this rating
Large prospective cohort (n=37,233), long follow-up, multivariable adjustment, but observational design limits causal inference.
Source
Association of Low-Carbohydrate and Low-Fat Diets With Mortality Among US Adults
Zhilei Shan et al. · JAMA Internal Medicine · 2020
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