September 19, 2024

Carb Hell

High Carb Intake Increases Mortality.

Nutrition Principle 6

 

Carb Hell - High carbohydrate intake increases mortality. (1160) 

High-carbohydrate intake is not beneficial to blood fats (lipids and cholesterol ). (1162) 

Carbohydrates need to be eaten in moderation. (1160-1162) 

 

The PURE study found high carbohydrate intake (comparing highest quintile intake to lowest quintile intake), was associated with a 28% increase in death. (1160)

 

More than half of the population globally consumed a high carbohydrate diet with greater than 60% of calories as carbohydrates. For 50 years US “healthy diet” guidelines and the Federal School Lunch Program have been 60 to 65% carbohydrate intake programs. In the PURE study, most people living in middle income or low income countries ate a high carbohydrate diet, with at least 60% of their energy (calories) coming from carbohydrates. (1160) About one-fourth of the people in the global PURE study were eating more than 70% of energy (calories) as carbohydrates and mortality rose sharply in this group compared to those who ate less carbohydrates. PURE study Dehghan M et al, Lancet 2017 (1160) 

 

 

 PURE is not alone in calling for adjustment in dietary guidelines. PURE confirms meta-analysis findings from observational studies and randomized clinical trials from North America and Europe in the last few decades. (1166-1167, 1169, 1173, 1176, 1178, 1209) 

The best way to limit excess carbohydrate (carb) intake is to limit starch and sugar intake, while emphasizing intake of high nutrient carbohydrates—especially RAW vegetables and fruits. 

 

High-carbohydrate intake is not beneficial to blood fats (lipids) (1162) 

High carbohydrate (carb) intake is associated with: 

 

Highest carb intake was associated with 28% higher mortality. 

PURE study, Mente A et al, Lancet Diabetes and Endocrinology 2017 (1162) and (1160) 

 

Higher saturated fat intake was associated with: 

 

High saturated fat intake (up to 18% of intake) was not associated with heart disease, and high saturated fat intake reduced risk of stroke. PURE study, Mente A et al, Lancet Diabetes and Endocrinology 2017 (1162) and (1160) 

 

Other studies agree with the PURE study. PURE study, Mente A et al, Lancet Diabetes and Endocrinology 2017 (1162) and (1160)  High carbohydrate diets with emphasis on refined carbohydrates (carbs), like rice and bread, have been shown to be associated with increased risk of total mortality and heart disease related events.

Meta-analysis of 15 prospective studies with 438,073 participants by Fan J et al, 2012, Plos ONE (1177) The glycemic load of a diet includes both the quantity of carbohydrates and concentration of carbohydrates in foods. Glycemic loads are calculated by multiplying the glycemic index of foods by their carbohydrate content.

Women, but not men, who ate a higher glycemic load diet (high carbohydrate diet) had a 49% increased risk of heart disease.

However, people of both sexes who were overweight or obese and ate a high glycemic load diet were at 49% increased risk of heart disease. The risk increased in a linear relationship as carbohydrate intake increased, risk of heart disease increased. (1177)

 

High carbohydrate intake also increased risk of stroke by 19%. (1177)

 

Although starchy foods like potatoes, rice, and corn are vegetables, they are high in sugar content, low in nutrition value, and they are rarely eaten RAW. (1161) 

A common recommendation from health care professionals for the past 50 years is replacing fats with carbohydrates (and more recently whole grains), also known as low-fat high-carbohydrate diet. Low-fat high-carb diets have been shown in good randomized clinical trials not to be associated with lower risk of coronary heart disease.

 

Low-fat high-carbohydrate diets don’t work and are harmful. (805, 1160-1162, 1177, 1216)

 

Two large studies, the Health Professionals Follow up and the Nurse’s Health Study showed low-fat consumption increased mortality and high-fat intake reduced mortality. Wang DD et al, JAMA internal medicine. 2016 (1216) Now, the PURE study, with the same results, adds a giant log to this fire. PURE study, Dehghan M et al, Lancet 2017 (1160) 

On the other end of the spectrum, very-low-carb diets are also not healthy. (1160) Very low carbohydrate intake is not supported by beneficial health outcomes. (1160) Carbohydrates (carbs) are required for some short-term energy demands of exercise (like anaerobic exercise) and four organs use carbohydrates as their preferred fuel source: brain, nerves, kidney, and immune system. Muscles are like “switch hitters” preferring to burn fats, but able to burn carbohydrates to produce energy. 

 

 

Has the US been placed on a poverty diet? 

 

“While Dehghan acknowledged that a low-fat high-carbohydrate profile may be a proxy for poverty, she pointed out that the PURE results were extensively adjusted for many confounders, including household income—more so than in any previous study.” Dehghan responded on this to theheart.org / Medscape Cardiology about PURE study, Dehghan M et al, Lancet 2017 (1160) 

 

Are the PURE results relevant for the US? 

 

The PURE study applies to the US because we have been advised to eat 60% to 65% carbohydrates in our diet and the PURE study indicated that intake of 60% or more of energy as carbohydrates is associated with increase in mortality. (1160) Further, Mahshid Dehghan in an interview at the European Society of Cardiology 2017 Congress in Barcelona answered the question regarding whether the PURE study is relevant to the US population. She said the PURE study data included saturated-fat levels up to about 18% of dietary intake, and the average saturated-fat intake in the US is 14%.” She commented that for this reason the study was relevant to the US. Dehghan responded on this to theheart.org / Medscape Cardiology about PURE study, Dehghan M et al, Lancet 2017 (1160) 

 

 

 For 50 years the US has been told to eat a low-fat high-carbohydrate diet or a low-saturated-fat high-carbohydrate diet. We have been advised to eat 10% saturated fat, to limit our total fat to less than 30%, and to eat 60 to 65% carbohydrates. This program has been endorsed by the USDA “Healthy Diet”, ADA (American Diabetic Association), the US federal School Lunch Program, and AHA (American Heart Association), except the AHA wants us to limit saturated fat to even less--to 6%.

Our doctors and dietitians have told us the same thing for 50 years, and we have taught classes on the program in our public schools. Now studies are proving what scientists have known for years, the US guidelines for both carbohydrates and fats was erroneous advice. 

 

Excess carbohydrates (and sugars) we eat are converted by the liver to triglycerides (fats) and cholesterol. 

 

 Fatty liver disease (our new epidemic) 

 

People who eat too many carbohydrates (carbs) can develop “fatty livers” because excess carbohydrates are converted to fat (triglycerides TG or fatty acids FA) in the liver. The fatty liver tissue is seen if a liver biopsy is taken.

“Fatty liver disease” is usually a reversible condition. Large globules of triglyceride fat accumulate in liver cells. In the late stages, the size of the fat globules increases, pushing the nucleus to the edge of the cell. If the condition persists, large fat globules may come together (coalesce) and produce fatty cysts, which are irreversible lesions that can damage the liver. 

 

 

 

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