For a long time, low carb diets were recommended as the way to health and longevity. But a recent research by American doctors puts a big question mark over low carb eating plans. In fact, the scientists found out that people consuming too little carbs die on average 4 years earlier than the ones eating moderate amount of carbohydrates. But not all low carb diets are created equal; read on to find out whether your eating plan will bring you closer to a longer and healthier life.

Moderate consumption of carbs is ideal for health and longevity, scientists say

Dr Sara Seidelmann from Boston, USA, ran a longitude study where subjects were monitored for 25 years on average. People aged 45-64 years old were recruited in the program in 1987-89 and interviewed about their eating habits. Another interview was completed 6 years later. The initial study included over 15 thousand participants, Science Daily reported.

During the time of monitoring, over 6 thousand of participants died from natural causes. This allowed researchers to monitor the link between the particular diet that the person was consuming and the longevity of the subject.

As the result, scientists got a U-shaped graph that showed mortality rates for different rates of consumption of carbohydrates.

• Subjects consuming moderate amount of carbs daily lived the longest: on average 33 years after reaching the age of 50 (83 years).
• People eating too little carbohydrates died on average 4 years earlier and only lived to 79.
• The ones consuming too much carbs fared better: They only lived on average 1 year shorter than the people who consumed moderate amounts of carbs (82 years).

The researchers then analysed a large amount of internationally collected data of over 430 thousand test subjects from the USA, Europe and Asia, and came to the same conclusion and a similar U-shaped graph of connection between the consumption of carbohydrates and longevity.

The danger of low carb diets

This study confirms a well-known adage that everything is good in moderation. Scientists call it “the sweet spot”, not too little or too much.

In case of carbs, the optimal amount of consumption is to obtain 50-55% of daily energy from this source. This is aligned with the predominant diet in Europe and Northern America, while in Asia regular daily rations contain around 60% carbohydrates, which is slightly over the recommended percentage.

• Too low: Under 40% of daily energy from carbs.
• Too high: Over 70% of daily energy from carbs.

Carbohydrates are not an essential nutrient, according to dieticians, as opposed to proteins and fats. But the percentage of carbohydrates in a daily diet reflects the amounts of proteins and fats consumed.

• Too little of nutrients leads to malnutrition.
• Too much of a nutrient leads to toxicity.

The source of proteins consumed is essential: When people eat plant-derived foods, it shows no negative effect on longevity, even if they are on a low carb diet.

Animal proteins vs. plant-derived

Another point that the researchers make very clear is that the source of proteins in low-carb diets is extremely important.

• Animal-derived proteins and fats lead to early mortality, while replacing carbohydrates with proteins and fats from plants doesn’t.

So, vegetarians consuming low carbs don’t need to worry; only the people who are consuming not enough carbohydrates and at the same time eating meat.

Authors point out that low-carb diets can be used over a short period of time to lose weight, but should not be recommended over the long term as a normal ration. In any case, if you are using an eating plan with lower than recommended amount of carbohydrates, make sure to eat lots of nuts, fresh vegetables, berries and fruit, to avoid developing auto-immune disorders connected with the consumption of animal proteins.

Basically, it’s not the fact that you aren’t getting a sufficient amount of carbs that may be the problem, but the fact that you are getting an excessive amount of animal proteins that leads to a heightened immune response, health disorders and earlier death.

And certainly, the quality of carbohydrates you are consuming also matters. It’s proven that sugar is not helpful in maintaining good health, as well as white rice and pasta.

This is the first in-depth study on the link between the amount of carbohydrates in the daily ration and longevity, which brought together several controversial findings.

Walter Willett, Professor at Harvard School of Public Health and the co-author of the research, stressed, “Too much and too little carbohydrate can be harmful but what counts most is the type of fat, protein, and carbohydrate.”

Once again, we have another confirmation that you need to eat your vegies! Didn’t your mom tell you that when you were little?

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