When it comes to longevity, low-fat diets have won the latest round of the ongoing battle about the health benefits of low-fat and low-carbohydrate diets.
A new study shows that low-fat diets are associated with a reduced risk of death in midlife and older adults, including from cancer and heart disease, compared to unhealthy low-carb diets.
“Our results support the importance of maintaining a healthy low-fat diet with less saturated fat in preventing all-cause and cause-specific mortality among middle-aged and older people,” the authors from Peking University, China, wrote in the peer-reviewed paper, published on Wednesday.
More than a third of the 371,000 participants, from 50 to 71 years old, died over the median follow-up of 23.5 years in the study.
A healthy low-fat diet was associated with significantly lower total mortality.
— Prof Yimin Zhao, Peking University
“A healthy low-fat diet was associated with significantly lower total mortality by 18%, cardiovascular mortality by 16% and cancer mortality by 18%, respectively,” they wrote of the group who adhered best to the guidelines of a low-fat diet.
Low-carb diets, like low-fat diets, have proved effective in losing weight and improving cardiovascular health in short-term clinical trials, the scientists noted.
They, however, wanted to explore the long-term associations of these diets, which help to lower the risk of type 2 diabetes and high blood pressure, on mortality among older adults.
A healthy low-fat diet — with high amounts of plant protein, high-quality carbs and a low intake of saturated fat — was “related to fewer deaths from all causes” compared with an unhealthy low-fat diet, they noted.
High-fat, low-carb diet advocate, former UCT professor Tim Noakes, reports that millions of South Africans follow a low-carb diet, which he popularised more than a decade ago in what was reported as a trend towards “Banting” eating.
During a visit to SA last month, nutritionist Maye Musk, the mother of billionaire Elon Musk, noted that people had become scared of healthy carbohydrates.
“I tell people, enjoy food more and stop relying on supplements. People have become terrified of bread and fruit,” said Musk, who has stayed lean for 41 years.
“I’m a flexitarian [primarily vegetarian with occasional meat dishes], but the Mediterranean diet has the most evidence for reducing chronic disease,” said Musk, adding she relies on the latest scientific evidence and common sense to guide her choices.
A peer-reviewed study released this week — analysing the weight loss strategies of more than 20,000 Americans and their behaviour to reduce the risk of heart disease — found that those who achieve a “clinically significant weight loss” of 5% or more of their body weight, in general had a healthier diet and increased exercise than the others.
A balanced diet emphasises whole foods, complex carbohydrates, vegetables & fruits, nuts & seeds, legumes & pulses and lean proteins.
— Retha Harmse, spokesperson for the Association for Dietetics in South Africa
Skipping meals and taking prescription diet pills was associated with “minimal weight loss, weight maintenance or weight gain”, according to the US research published in the Journal of the American Heart Association on Tuesday.
A new generation of weight loss drugs have shown significant benefits in clinical trials over the past few years, but further trials are needed to test their benefits and long-term risks to health.
Research on different types of diet and weight loss strategies, such as intermittent fasting, are constantly being updated, as the latest study published in the Journal of Internal Medicine shows, but the fundamentals of nutrition remain the same.
Retha Harmse, a registered dietitian and spokesperson for the Association for Dietetics in SA, said: “The benefits and risks of each [a low-fat vs a low-carb diet] come down to following a balanced and healthy diet rather than strict limitations.
“A balanced diet emphasises whole foods, complex carbohydrates, vegetables and fruits, nuts and seeds, legumes and pulses and lean proteins.”
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