Want to know the perfect amount of fats and carbohydrates for a healthy diet? A new survey on more than 135,000 people in 18 countries can tell you the answer, which, in one word, is moderation provides the best.
Facts about carbs and fats influence
According to the data of the large-scale study, among the participants whose carb intake ranged from 46% to 77% of daily calories, the higher the percentage, the greater the association with an increased risk of death, heart attack and stroke.
Wait before you apply a low-carb or even no-carb diet
There are lots of studies showing cutting carb intake is the best way for weight loss. Although theoretically, a calorie is a calorie, which means no matter you take a low-carb or low-fat diet, as long as your calories intakes are the same, you can have the same results of weight loss.
Study shows that a low-carb diet is more effective at losing weight and lowering heart disease risk than a low-fat diet. Of course, when it comes to carb intake, we are talking about grains instead of white flour- and sugar-based foods.
Researchers also gave the possible explanations of why low-carb diets work better: changes in body composition, metabolic rate and hunger levels and satiety can all count for the best effects of a low-carb diet.
However, in the newest study, low-carb diets didn’t convey benefits in participants. The healthiest intake of carbohydrates is 50% of daily calories consuming, if the carbs are from fruits, vegetables and whole grains rather than white bread and other refined grains, white rice and foods high in sugar.
For fat intake
According to the results, people who got a full 35% of their daily calories from fat had a lower risk of dying than those who limited fat to 10%. What’s more, keeping saturated fat under 10% of total calories didn’t do good either – going below 7% might even be harmful.
Greatest benefit was seen from eating foods with polyunsaturated fats, such as walnuts, sunflower and flax seeds, and fatty fish.
One caution
These findings were based on an observational study, so researchers can't directly link cause and effect. You'll want to personalize them to your unique health profile. If you have any health issues, talk to your doctor about how to best interpret the results.
