A New Harvard University study has shed light on the variations among low-carb diets and their impact on weight maintenance. The study, published in JAMA Network Open, suggests that not all low-carb diets are equal when it comes to managing weight, and some may even lead to weight gain.
The research involved more than 123,300 healthy adults who self-reported their diets and weights over several decades.
The study analyzed five different types of low-carb diets:
- Total low-carbohydrate diet, focusing on overall lower-carb intake.
- Animal-based low-carbohydrate diet, featuring animal-based proteins and fats.
- A vegetable-based low-carbohydrate diet, centered around plant-based proteins and fats.
- Healthy low-carbohydrate diet, consisting of plant-based proteins, healthy fats, and fewer refined carbs.
- Unhealthy low-carbohydrate diet, comprising animal-based proteins, unhealthy fats, and carbs from processed sources like bread and cereals.
The study found that participants who adhered more to the total low-carb, animal-based, or unhealthy low-carb diets tended to gain more weight compared to those following a healthy low-carb diet.
Specifically, those on the unhealthy low-carb diet gained an average of 5.1 pounds over four years, while those on the healthy low-carb diet lost an average of 4.9 pounds during the same period.
The differences in weight were most pronounced among participants who were younger than 55, overweight or obese, and less physically active.
The vegetable-based low-carb diet yielded mixed results, suggesting that its impact on weight maintenance may vary among individuals.
Senior author Qi Sun, an associate professor in the nutrition department at Harvard, emphasized that the key takeaway from the study is that not all low-carbohydrate diets have the same effects on long-term weight management.
The research highlights the importance of promoting dietary patterns that prioritize healthful foods such as whole grains, fruits, vegetables, and low-fat dairy products in public health initiatives.
In summary, the study underscores the significance of the composition of low-carb diets, with diets emphasizing plant-based proteins and healthy fats appearing to be more effective for weight maintenance than those heavy in animal-based proteins and unhealthy fats.
