Does a low carb diet or a low fat diet help you live longer?

• New research determines whether a low-carb or low-fat diet is better for longevity.
• The researchers found that participants who followed one diet had an 18% lower death rate than those who followed the other.
• Experts interpret the results.

When it comes to diets, each type of diet has different benefits, whether it’s weightloss, reduce inflammationOr increase your brain power. Now, new research is finding out whether a low-carb diet or a low-fat diet promotes longevity.

The study published in the Journal of Internal Medicine examined the effects of both low carb diets and low-fat diets to determine which of the two helped people live longer — and the results might surprise you.

The researchers analyzed data from the NIH-AARP Diet and Health Study, which in 1995 and 1996 recruited AARP members between the ages of 50 and 71. Study participants were asked to complete a food questionnaire. Participants who reported having cancer, heart disease, stroke, diabetesend-stage renal disease or other health conditions were excluded from the analysis, leaving 371,159 participants in total.

Participants’ food choices were categorized based on how similar they were to a “healthy” low-carb or “healthy” low-fat diet. A healthy low-carb diet has been defined as a high intake of unsaturated fats with limited intake of low-quality carbohydrates, such as refined grains, added sugars, fruit juices, and starches. Healthy low-fat diet included herbal protein, high-quality carbohydrates, such as whole grains, whole fruits, legumes, and non-starchy vegetables, and a limited amount of saturated fat.

After follow-up about 23.5 years later, researchers found that participants whose eating habits most closely resembled the healthy low-fat diet had an 18% lower overall mortality rate than those whose eating habits least resembled it. on a healthy low-fat diet. On the other hand, participants whose eating habits most resembled the healthy low-carb diet had only a slightly lower mortality rate than those whose eating habits least resembled this diet.

What is a low carb diet?

A low-carb diet typically limits the amount of carbs you eat per day, favoring more high-protein or high-fat foods on the plate, according to Melissa Perst, DCN, RDNnational media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention medical examination board. “A low-carb diet can be considered a diet where total carbohydrate intake is less than 45% of total calories,” adds Keri Gans, MS, RD, author of The small change diet.

What is a low fat diet?

A low-fat diet can be considered a diet where total fat intake is less than 30 percent of total calories, says Gans. However, she notes that these percentages may vary depending on the specific dietary protocol you are following. “A low-fat diet limits the number of high-fat foods with a higher proportion of carbohydrate and protein foods on the plate,” says Prest.

Why is a low-fat diet better for longevity than a low-carb diet?

In this study, researchers noted that those who followed a low-fat diet and avoided saturated fat lived longer than those who followed a low-carb diet. This may be because there are more plant foods on the plate than other studies have found to be important for preventing heart disease and some cancers, Prest says.

Still, notes Gans, a lot has to do with the food choices in each diet and what foods can actually be omitted or included. “For example, fiber-rich carbohydrates, such as oats, beans, and 100% whole grains, have been linked to many health benefits, such as lowering cholesterol levels, preventing the risk of heart disease and a positive correlation with digestive health. If a person has to reduce their intake of these types of foods, they are missing out on the health benefits. On the other hand, saturated fats are linked to an increase in heart disease and limiting foods, such as red meat, butter, heavy cream and fried foods, may have a benefit, she adds.

The bottom line

Although there are limitations to this study, i.e. only measuring food intake once, it points out that a more balanced plate rather than severely minimizing carbohydrates reduces the risk of heart disease and contributes to longevity, says Perst. “Research has shown that diets high in plant foods, low in saturated fat and including whole grains are strongly associated with fewer chronic diseases. inflammationlower rates of heart disease and certain cancers, and are commonly consumed by the longest-lived.

Ultimately, it’s the food choices that matter, not what you label your diet, because not all fats or carbs are created equal, says Gans. “Also, keep in mind that diet is just one part of a healthy lifestyle – getting enough sleep, being physically active and reducing stress are also very important.”

The most important finding is that a “healthy” diet (whether low-carb or low-fat) was associated with substantial health benefits and longer life, says Brett Victor, MD, cardiologist from Cardiology Consultants of Philadelphia. “The important thing to remember here is to talk to your healthcare professional or dietitian if you want to make the best decisions for your health and longevity, rather than following the latest internet fad diet.”

Overall, choosing more complex carbs (whole grains, whole fruits, legumes, and non-starchy vegetables) as opposed to low-quality carbs (refined grains, added sugar, fruit juices, and starchy vegetables) will result in a longer life. longer and healthier,” adds Dr. Victor. The same goes for increasing vegetable protein over animal protein and decreasing saturated fat in the diet.

Magdalene, Preventionassociate editor of , has a history with health writing from her experience as an editorial assistant at WebMD and her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience — and she helps strategize for success across Preventionsocial media platforms.