Ardor Keto Diet Carbohydrate confusion is rampant, and recent research does not help eliminate it.
Carbohydrates have been distorted as the cause of weight gain in many modern diets, such as Keto and Whole 30. But the headlines on a recent study were enough to feed even fanatics with fewer carbohydrates: “Low Carbohydrates” can increase The chances of early death “were one of those Scars
But a recent study by researchers at Harvard University found a higher likelihood of premature death in both carbohydrate-eaters and carbohydrate-containing drugs.
According to experts, these contradictory results suggest a major problem with carbohydrate research. Carbohydrate studies are plentiful, but it is rare to agree on the best way to eat carbohydrates and how much we need daily.
“The confusion is great at this stage,” says Kony Dickman, director of nutrition at the University of Washington in St. Louis and former president of the Academy of Nutrition and Diet. “People do not know what carbohydrates are, how much they need.”
So, what should you do with carbohydrates: low, rise or stay in the middle? What is healthy and what is the amount of moderate carbohydrates anyway? How much carbohydrate will help you lose weight and live longer? Or is this an impossible dream?
Low Carb Diet
The latest study, presented at a European cardiology meeting in August, analyzed a sample of approximately 25,000 people in the United States. People who consumed low carbohydrates were 32% more likely to die from any cause during a follow-up period of more than 6 years. The risk of death from heart disease, when considered separately, was 51% higher, stroke, 50%, cancer, 35%. Evaluate other studies to confirm their results.
Forskolin Keto Cycle However, the experts who did not participate in the study had some problems with the study. It did not provide a clear definition of low carbohydrate content; the researchers had no information on why people eat low-carbohydrate diets.
“He does not know if a select group of people chose to go on a low-carbohydrate diet for health reasons,” says Alice Lichtenstein, a nutritionist professor at Serve University of Tufts, Jane Meyer, US Department of Agriculture. UU., Research Center on Human Nutrition on Aging.
Another new study on Harvard carbohydrates found that the middle way that they continued to eat their carbohydrates at 50% or 55% of total calories was more likely to live as long as possible. Researchers evaluated dietary records completed by more than 15,000 American adults between the ages of 45 and 64 between 1987 and 1989. During the 25-year follow-up period, they found that people who consumed moderate alcohol, with a range of 50% at 55%, they were less likely to die from both low-carbohydrate eaters (in this study, less than 40%) and those who consumed high carbohydrates (in this study, more than 70%).
Then, the researchers collected the results of seven other studies, including more than 432,000 people. They obtained the same results, found that moderate carbohydrate consumers probably live longer than those who eat few carbohydrates or carbohydrates.
In addition, the researchers found that low-carbohydrate diets that contain proteins and fats from animals, such as beef, pork and chicken, were associated with a higher risk of death than those that favor proteins and fats derived from plants , like the vegetables. Nuts, peanut butter and whole grains.
Previous studies have produced conflicting results. Some have discovered that low-carb diets promote weight loss and can help with heart health. But other studies have found that low carbohydrate intake can increase the risk of heart disease, cancer and premature death.
As researchers continue to determine the amount of daily calories that should come from carbohydrates, experts say that most of us can use more information about carbohydrates, from: What exactly is carbohydrate?
Some carbohydrates occur naturally, such as those found in fruits, vegetables, milk, nuts, grains, seeds and legumes. Other carbohydrates are added to processed foods in the form of additional starch or sugars.
Ketozin Sugar, the simplest form of carbohydrates, is found in fruits, vegetables, milk and dairy products. Starch is a complex carbohydrate found in grains, vegetables, dried beans and cooked peas. Fiber, also a complex carbohydrate, in fruits, vegetables, whole grains, dried beans and peas.
Our bodies convert carbohydrates to sugar or glucose, where foods are digested. Glucose is the main source of fuel for our body, including the brain.
While carbohydrates are often blamed for weight gain, not all are bad. In addition to energy savings, foods that contain carbohydrates, such as whole grains and dietary fiber, can reduce the chances of cardiovascular disease, according to experts at Mayo Clinic. Fiber can reduce the risk of obesity and type II diabetes and help with digestion. The healthy intake of carbohydrates from fruits, vegetables and whole grains is also related to weight control.
“Carbohydrates are the energy of your body, but the important thing is who to choose and how much,” says Dickmann. “The word moderation, which we hate to hear, is important.”
Low, Medium, High Definition
Another confusing issue is the definition of a low carb diet. But most people launch a diet that allows between 25 and 30 percent of calories from carbohydrates like low carbohydrates, says Steven Finney, MD, Vertea Health’s chief physician, who provides low-carb treatment for diabetes.
So, if you drink 2,000 calories a day, consuming a diet with 25% carbohydrates means consuming 500 calories of carbohydrates, or approximately 125 grams. Quit diet, as is known, is not so much, with ketosis (the state in which your body is mainly fed on fats and ketones) that occurs when you eat 50 grams of carbohydrates a day or less.
Moderate, in general, is 45% to 65% of total carbohydrate calories.
Elevations are often defined as more than 70% of the total calories of carbohydrates.
“Party line” on carbohydrates
Dietary guidelines recommend that Americans consume a moderate amount of carbohydrates, around 45% to 65% of their total daily calories. If you eat 2,000 calories a day, the carbohydrates in this moderate plan should be 900 to 1,300 calories, or 225 to 325 grams per day. (One slice of whole wheat bread containing 12 grams or more of carbohydrates, one 6-inch pancake, 30).
Depending on the experts or studies they refer to, opinions differ about the benefits of low-carb diets compared to carbohydrates, and why moderation is the best route.
A low-carbohydrate diet can certainly benefit children with seizures, says Phinney, an emeritus professor of medicine at the University of California at Davis. It can also help reverse type 2 diabetes. “It is dangerous to do this on your own without expert medical supervision,” he says, especially if people are off their diabetes medications.
Phinney says that eating a small amount of carbohydrates doubles your body’s ability to burn fat during high-intensity exercise. He says that lean athletes and high-performance athletes, such as 50-mile and 100-mile runners, can fully work on fat reserves in the body if they eat low carbohydrate foods, which led to better performance.
Phinney says he does not realize that the low-carb trend has gained much strength among sprinters with shorter distances, such as the 26.2-mile marathon or 13.1-mile marathon. But he has listened to many recreational runners competing for these distances and the children who follow the diet of Quito and find him improving his time. I doubted that a low carb diet could also join elite athletes along with runners.
What about eating very low carbohydrates per average person without taking seizures or diabetes problems? “I will not defend this for someone who does not have a tangible benefit,” says Venney.
If your goal is to lose body fat, reducing dietary fat will reduce body fat rather than restricting carbohydrates, according to a study by the National Institutes of Health. Kevin Hall, Ph.D., principal investigator of the National Institutes of Health and one of the lead authors, studied 19 men and women who were obese but without diabetes. Before trying each type of diet, consume a diet of 50% of the total calories from carbohydrates, 35% fat and 15% protein. They then reduced their total calories by 30%, while reducing their carbohydrate intake by 60% in the low carb plan. While on a low-fat diet reduced fat by 85%.
A low-fat diet was better than a low-carb diet to increase fat burning, which led to the loss of body fat. Experts agree that some carbohydrates are better than others. Choose less refined carbohydrates (I think whole grains, brown rice), says Lichtenstein.
Do not just focus on moderate amounts. “You have to think about the whole diet,” says Liechtenstein, “the fats you eat should be healthy, like liquid vegetable oils.
Do not just focus on moderate amounts. “You have to think about the whole diet,” said Liechtenstein, “the fat you eat should be healthy, like liquid vegetable oil.
Follow these tips from Lichtenstein and Diekman to improve the content of your “best” fat, carbohydrate and fat diet:
Choose nights with fewer pure carbohydrates: whole wheat pasta in regular burgers, incomplete whole grains, says Liechtenstein. Foods that contain grains such as pasta, whole grains, bread, quinoa, lentils and beans are also good sources of fiber, says Dickmann. In addition, they provide a good base for eating more vegetables.
Dickman said that his goal is to get the most carbohydrates from fruits, vegetables and cereals, with the rest of dairy products such as milk and yogurt.
For fats, choose liquid vegetable oils, nuts and seeds, according to Liechtenstein.
For proteins, go to lean meats, nonfat milk and vegetable proteins, says Liechtenstein.
Determining the amount of daily calories that should come from carbohydrates is not an easy decision, but one thing is for sure: although there is more research on the optimal carbohydrate balance on the horizon, it can help you make a decision or complicate more.