It can be extremely frustrating to figure out which type of meal plan is best for you. There are so many fashions and trends, all of which fight against solid advice and reputable research. Finding the right nutritional balance can be overwhelming – fast. It’s enough to make a man give up and go back to nibbling on bags of baby carrots all the time. But a new one study of the National Health Institutes (NIH) has shed a little more light on this diet dilemma by repeatedly playing off dueling macros – carbohydrates and fats – against each other. Which is Better: Keto or a Low-Fat, Plant-Based Diet?
In the small but controlled four-week study, researchers analyzed 20 diabetes-free adults and found those who ate a low-fat, high-carbohydrate plant-based diet Less daily calories – 550 to 700 fewer – compared to subjects on a low-carb, high-fat animal-based plan or a ketogenic Diet. And although the subjects on the low-fat, high-carbohydrate diets consumed less overall, they ended up with higher insulin and blood sugar levels. Possibly a result of three quarters of their meals included carbohydrates.
None of the subjects gained weight, although all had access to three meals a day plus snacks and could eat as much as they wanted. There were no differences between the two diets in terms of hunger, meal consumption, or satiety. And although both groups lost too WeightOnly the participants on the low-fat diet burned a good amount of body fat (plus the high-fat subjects did not gain any fat).
The macro-breakdown of the study for the plant-based, low-fat diets was 10 percent fat and 75 percent carbohydrate, while the animal-based, low-carbohydrate people ate 10 percent carbohydrate and 76 percent fat. Each meal contained approximately 14 percent protein. All meals were minimally processed with roughly the same amount of vegetables.
“Interestingly, our results suggest that both diets have benefits, at least in the short term. While the low-fat, plant-based diet curbs the appetite, the animal-based, low-carbohydrate diet led to lower and more even insulin and glucose levels, ”said the study director Kevin Hall, Ph.D., a senior investigator at the NIH.
“Despite consuming foods high in high glycemic carbohydrates that caused large fluctuations in blood sugar and insulin, people who ate the plant-based, low-fat diet showed significant reductions in caloric intake and body fat loss, which is good for health Challenges the idea that high-carbohydrate diets per se lead people to overeating. On the flip side, the animal-based, low-carbohydrate diet did not result in weight gain despite its high fat content, ”he said.
While the study doesn’t give a solid answer to whether or not you should or shouldn’t eat carbohydrates over fat, or vice versa, it shows that consuming too many carbohydrates every day can hurt your problems insulin Values that can lead to pre-diabetes or worse in the long term. And that, as has already been shown, a high fat content does not necessarily lead to weight gain or an increase in fat reserves.
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