![]() Think about it: When you go on an extreme kind of diet-say, a super low-fat one-the rest your calories have to come from somewhere, right? “The message of our study is moderation,” says Dehghan. What Should Your Macronutrient Balance Look Like? In fact, eating reduced fat foods can lead to weight gain, some research suggests. But doesn’t fat make you fat? Not necessarily. This relationship held true when considering all kinds of fat, including saturated, monounsaturated, and polyunsaturated. In fact, those who ate roughly 35 percent of their calories from fat were 23 percent less likely to die during follow-up than people who only consumed 11 percent of their calories from fat. When people ate more fat, their risk of death during that time period decreased. So while we don't advise cutting your carbs, we do recommend the majority of them come from complex sources, like whole grains and vegetables.Īs for fat? It had the opposite effect. The nutritional breakdown of carbs is important, since previous studies suggest that foods with a high glycemic index-meaning they spike your blood sugar faster, like refined carbs tend to do-can increase your risk for several chronic diseases, like obesity and diabetes, says Dehghan. While the researchers didn’t look into the specific types of carbs these people were eating, it’s safe to assume based on past research that a large chunk of those carbs are refined ones, like white bread and rice, says lead study author Mahshid Dehghan, MS.c., Ph.D., especially when you consider countries with higher levels of poverty. After analyzing survey data about their diet and health, the researchers found that people who ate more than 68 percent of their total calories from carbohydrates were 28 percent more likely to die during the follow up than those who took in a lesser percentage of their calories from carbs. Researchers from McMaster University in Canada followed more than 135,000 people in 18 countries-from South America to Africa to China-for about seven years. Now, a global study published in The Lancet is challenging the notion that one necessarily needs to be worse than the other: Rather, it might be that eating too much or too little of the nutrients is the actual problem. Then, the pendulum shifted, and we started to eye carbs as the enemy. ![]()
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