7^th September, TOI carried an article, titled “Low-carb may trump low-fat diets” and went on to proclaim “People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows.”

For decades weight watchers, diabetics, dyslipidaemia (patients with abnormal levels of cholesterol) would go on a low fat or fat free diet. They lost weight but it was noticed, somehow, their risk of heart disease either reduced or increased slightly. Also the weight loss actually loss of lean muscle, which is not acceptable for better health.

Comparative studies were done on two groups one of which was given a diet low in carbohydrates and other group was given a diet low in fats; Both groups were given equal amount of calories.

Results of this study have shown that those who curtailed intake of carbohydrates not only lost weight but their risk of heart disease went down and their diabetic control improved; this happened despite them taking fats including saturated fats (only trans fats were excluded).

The results of this randomized diet trial showed

• Low-carb diet proved superior to low-fat diet in both weight lost and body fat reduction.
• It showed a drop in bad (LDL) cholesterol
• It showed lower levels of lipids (fat) circulating in their blood

On the plus side, those who consumed low-carb diet, actually ate healthier portions of proteins, including chicken, fish, nuts and beans.

After the study that lasted one full year, the group that was on low carb diet actually lost about 3.5 kg more than the group of low fat diet (both with similar physical activity)

Tips:

Try and include in daily diet: lean meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers (potato, sweet potato) and non-gluten grains.

Try to avoid or consume in strict moderation: Sugar, high fructose corn syrup, wheat, seed oils, trans fats, artificial sweeteners, “diet” and low-fat products and highly processed foods.

Consume natural foods; avoid processed foods.

A word of caution: portions should not be extra-large/ giant as even healthy food turns unhealthy in larger portions.

Dr Shobha Ahuja, MBBS; FCGP, in family practice for over 30 years; is an ardent sportsperson; very active in inner wheel club; have presented papers at several conferences and writes regularly for consumers.