Low-Carb Diet: Don’t Eliminate Carbs Completely

More and more people are pursuing a low -carbohydrate diet in the hope of reducing weight, becoming more physically efficient and preventing diseases. But this does not automatically mean that every low-carb diet is healthy. A long -term study by Boston University Medical Center has now shown that the selection of carbohydrates is crucial to reduce inflammation in the body in the long term.

The right carbohydrates are important, not just their reduction

The findings come from the established Framingham Herz study. 2,225 adults were observed over the course of almost seven years. Scientists from the Boston University Medical Center developed two special evaluation systems to precisely analyze the quality of the carbohydrates consumed by the participants.

In everyday life, many people use sugar, white bread, pastries, sweets and ready meals. These foods contain so -called inferior carbohydrates, which are considered particularly problematic. Because they not only lead to a quick increase in blood sugar levels, but also promote inflammation in the body. In this context, the researchers refer to a “low-quality low-carb diet score” (LQ-LCDS). The more such inferior carbohydrates consumes someone, the worse this value.

Fill -rich foods such as whole grains, fruit and vegetables protect health

In contrast, there are high -quality carbohydrates such as whole grains, fruit and vegetables. These foods are a rich source of fiber, vitamins and secondary plant substances that help to keep the blood sugar stable and to have an anti -inflammatory effect.

For this type of nutrition, the scientists developed the “High Quality Low-Carb Diet Score” (HQ-LCDS). People with a high HQ LCDS value have consumed significantly less sugar and white flour products.

The measured blood values ​​of the participants are of particular interest. The higher the HQ LCDS value, the more inflammation and oxidative stress were reduced. People with an unhealthy diet showed increasing inflammation values.

Low-carb diet shows measurable effects on inflammation

The researchers checked a total of nine different inflammatory and stress markers. The values ​​for ICAM-1 and the activity of the enzyme LPL-A2 are particularly noteworthy. These markers are known as early signs of arteriosclerosis and cardiovascular diseases.

People who preferred high -quality carbohydrates showed significantly better values. In contrast, more inferior carbohydrates led to increased values ​​for MCP-1 and the LPL A2 mass, which indicates an increase in inflammation. The study says:

Our results indicate that in people who eat moderately carbohydrate, eating less inferior carbohydrates is associated with less inflammation and oxidative stress.

Low carb remains popular-the quality makes the difference

Although the trend towards low-carb diets has been going on for years, the current study shows that only those who look closely when choosing the carbohydrates can really benefit.

The scientists therefore recommend not to avoid radically, but to choose the right food. Sugar, white bread, soft drinks and ready meals should rarely be on the menu as possible. Instead, fiber -rich whole grain products, fresh vegetables and fruit are advantageous.

Summarized:

• A low-carb diet can reduce inflammation, but is only effective if inferior carbohydrates such as sugar and white flour are minimized and high-quality carbohydrates such as whole grain, fruit and vegetables are retained.
• The long-term study with 2,225 adults has shown that high-quality carbohydrates have a significant positive effect on the inflammatory and stress markers in the blood.
• Not only the amount of carbohydrates is important for a health effect, but above all the conscious selection of the right carbohydrate sources.