Beijing, China – What diet is the “right diet” if you want to live a long and healthy life? There’s no shortage of trendy meal plans out there these days, but for many people, the choice comes down to what foods they contain. no eating. With that in mind, a new study finds that middle-aged adults who avoid foods high in fat are more likely to live longer than those who choose a diet low in carbohydrates.
As people age, they need less energy from food, so the study authors say it’s important for older people to get the right nutrients in their diet. Several studies have looked at diets that are low in carbohydrates or low in fats to help with weight loss and heart health. However, recent research suggests that the type of carbohydrates and fats you eat may be more important than eating less of them. For example, it may be better for your health to eat whole grains instead of refined grains and choose unsaturated fats instead of saturated fats. However, scientists do not know much about how these diets affect the long-term health of older people.
In this study, the researchers looked at six different diets to see how well people followed them. They wanted to know if these diets had anything to do with how long people lived and where they died. The study involved more than 500,000 elderly people in the United States. They also wanted to see if replacing low-quality carbs and saturated fats with better options would affect people’s risk of death.
Researchers from the US and China looked at a large group of people between the ages of 50 and 71 from across the US They answered questions about their eating habits, health and lifestyle to help the team plan their diets understanding. People with certain diseases or other health issues were not included, so the final group was 371,159 people.
The authors of the study used a special survey to find out what types of food the participants ate and how often. They looked at the amount of carbohydrates, fats, and proteins people ate and created scores to measure how well they followed different diets. These scores helped the researchers understand how healthy or unhealthy the diets were.
To see if these diets affected how long people lived and where they died, the researchers checked the participants’ deaths and what caused their deaths. They used a statistical method called Cox proportional hazards regression to see if there was a link between diets and people’s chance of dying.
The researchers also looked at different groups of people, such as those with different lifestyles, to see if the results were the same for everyone. They carried out further tests to make sure their results were reliable, for example checking whether the overall quality of the diet was more important than the types of nutrients people ate.
Finally, the team looked at what would happen if some unhealthy carbs and fats were replaced with healthier options, while keeping the total amount of calories the same. They wanted to see if this change would affect the chances of dying. All the data was analyzed using statistical software called Stata, and the researchers considered their results to be significant if there was a very low chance that the results could have occurred by chance.
Choosing your carbohydrates badly increases the risk of death and disease
The results show that people who followed a low-carbohydrate diet (LCD) with unhealthy foods had a higher chance of dying prematurely. Meanwhile, those who followed a low-fat diet (LFD) with healthy foods had a lower chance of dying. Participants who smoked or used to smoke had even higher risks of dying if they followed an unhealthy low-carb diet.
When it came to heart-related death, the unhealthy LFD also increased the risk, while the healthy LFD decreased the risk. For cancer-related deaths, an unhealthy LFD increased the risk of dying from all cancers and lung cancer, while a healthy LFD reduced those risks.
Some unhealthy nutrients, such as low-quality carbs or saturated fats, with healthier options such as plant protein or high-quality carbs, lowered the risk of dying from all causes, heart-related issues and cancer.
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The study observed people for about 23.5 years and recorded 165,698 deaths. They grouped people into five categories based on their diet scores. For those in the highest category of unhealthy low-carb diets (LCD), the risk of death increased by 17 percent compared to those in the lowest category. On the other hand, people in the highest category of healthy low-fat diets (LFD) had an 18 percent lower risk of dying than those in the lowest category.
For heart-related deaths, people with the highest unhealthy LCD scores had a 15 percent higher risk compared to those in the lowest category. Meanwhile, those with the highest healthy LFD scores had a 16 percent lower risk of dying from heart-related issues.
When looking at cancer-related deaths, people with the highest unhealthy LCD scores had an 18 percent higher risk of dying from all cancers and a 36 percent higher risk of dying from lung cancer. However, people with the highest healthy LFD scores had lower risks of dying from all cancers and lung cancer.
In short, following a healthy low-fat diet and replacing unhealthy nutrients with healthier options can reduce the risk of dying from a variety of causes, including heart-related issues and cancer.
Plant-based alternatives provide even more nutrition
While low-carb diets had higher risks of any type of death from all causes, heart-related issues, and cancer, the other four diets studied showed slightly lower risks of dying from all reasons, but they were not as much as the healthy low-. fat diet.
Previous studies have had mixed results on how carbs affect our health. Some people find that too many carbs can be bad, while others report that the right amount of carbs is not a problem. This study suggests that it is more important to focus on the quality of carbs and fats in our diets rather than the amounts.
The researchers also found that replacing unhealthy carbs and saturated fat with plant protein was better for our health than replacing them with other types of nutrients. This is important because as we age, we tend to lose muscle, and getting enough protein can prevent this.
In summary, the study suggests that it is better for healthy aging a diet low in unhealthy carbs and saturated fat, focusing on high-quality carbs and plant proteins. It is never too late to switch to a healthier diet to improve our overall health and reduce the risk of death from various causes.
The researchers note that the study has some limitations, such as measuring dietary habits only once, possible inaccuracy in self-reported food intake, and the majority of participants being non-Hispanic and highly educated individuals. Also, because it’s a long-term study, the team can’t say for sure that these diets are the direct cause of the health changes they noticed.
The study is published in Journal of Internal Medicine.