After all, the verification result of whether 'low-carbohydrate diet' is really effective will be announced, and the introduction of 'low-carbohydrate and nutritious ingredients' by experts will also be announced.
Atkins diet , which was explosively popular in the 1970s, a low-carbohydrate diet that limits sugars that are abundant in bread, grains, fruits, and some vegetables was devised and practiced by many. increase. A paper published by Cochrane , known for validating quality medical information, found that low-carb diets were slightly more effective at losing weight than other diet methods, but showed little difference in health benefits. I understand.
In the wake of the
Do low-carb diets help you lose weight? Here's what the science says
Cochrane, an international organization that conducts systematic reviews of medical papers, examines the benefits of a low-carb diet, often advertised as healthier and more effective in weight loss than a balanced diet, on January 28, 2022. I published the paper I did.
Cochrane's research team first published a paper on the effects of weight loss diets in a randomized controlled trial of adults over the age of 18 from studies published in various media by June 25, 2021. I searched. As a result, 61 papers were found in which a total of 6925 subjects participated. All but one trial in China was conducted in high-income countries, with 1807 of the 6925 having type 2 diabetes. In addition, the average weight of the subjects was 95 kg, and studies on subjects of appropriate weight were not included from the beginning.
Analyzing the results of these 61 trials, a 'balanced carbohydrate diet' where carbohydrate intake is greater than 150g / day or 45-65% of the total energy source is carbohydrate, and carbohydrates are less than 150g / day. Or when comparing the effects of a 'low carb diet', which accounts for less than 45% of total energy sources, those who have been on a low carb diet for 3 to 8.5 months average on average compared to those who have a balanced diet. It turned out that I lost 1 kg more weight. However, after adjusting the energy intake limit, the difference was almost halved. In addition, the difference between a balanced carb diet and a low carb diet was less than 1 kg, even when the experimental period was as long as 1 to 2 years.
When the subject had type 2 diabetes, there was a 1.3 kg difference when the experiment period was 3 to 8.5 months, but no significant difference was seen in 1 to 2 years. There were also no differences in health indicators other than body weight, such as blood pressure, cholesterol, blood sugar, and constipation risk. For this reason, Claire Collins, a nutritionist at Newcastle University in the United Kingdom, who contributed an article to the news site The Conversation, said, 'By Cochrane's verification, both low-carb and balanced carb diets can help you lose weight. It was shown to be the target. '
three major nutrients , is an energy source required for systemic activities such as muscles, brain, and lungs. In addition, foods high in carbohydrates such as grains such as bread and cereals, fruits, vegetables, and milk are also foods rich in important nutrients such as dietary fiber, thiamine (vitamin B1) , calcium, and folic acid.
Carbohydrate, one of the
From this point, Collins et al. 'Be careful when you're on a low-carb diet, because if you don't plan carefully, you'll be undernourished. So if you're a carb lover, you're on a diet. Avoid super-processed foods with high energy density and low nutritional value, and plan to reduce total energy and carbohydrate intake while consuming carbohydrates from healthy foods. '
Collins and colleagues also introduced foods rich in fiber, calcium, vitamin B1, and folic acid, which are often deficient in diet, into 'low-carbohydrate' and 'high-carbohydrate.' The food is as follows.
◆ Dietary fiber
・ Low carbs: spinach, fresh berries, almonds, cauliflower
・ High carbohydrates: whole grain bread, apples, chickpeas , sweet potatoes
◆ Vitamin B1
・ Low carbs: trout such as salmon, tuna, sunflower seeds, beef, yeast extract
・ High carbohydrates: brown rice, black beans, whole grain bread, yogurt
・ Low carbs: hard cheese, canned salmon with bones, almonds, cotton tofu
・ High carbohydrates: soft cheese, yogurt, milk
◆ Folic acid
・ Low carbs: green leafy vegetables, avocado, broccoli, peanuts
High Carbohydrates: Nutrient-enriched whole grain cereals, whole grain bread, brown rice, oranges