red meats | Wellness Secrets of a SuperAger

Low-carb diets that replace carbohydrates with proteins and fats from plant sources associated with lower risk of mortality compared to those that replace carbohydrates with proteins and fat from animal sources.

Eating carbohydrates in moderation seems to be optimal for health and longevity, suggests new research published in The Lancet Public Health journal.

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The observational study of more than 15,400 people from the Atherosclerosis Risk in Communities Study (ARIC) in the USA found that diets both low (< 40% energy) and high (>70% energy) in carbohydrates were linked with an increase in mortality, while moderate consumers of carbohydrates (50-55% of energy) had the lowest risk of mortality.

The primary findings, confirmed in a meta-analysis of studies on carbohydrate intake including more than 432,000 people from over 20 countries, also suggest that not all low-carbohydrate diets appear equal–eating more animal-based proteins and fats from foods like beef, lamb, pork, chicken and cheese instead of carbohydrate was associated with a greater risk of mortality. Alternatively, eating more plant-based proteins and fats from foods such as vegetables, legumes, and nuts was linked to lower mortality.

“We need to look really carefully at what are the healthy compounds in diets that provide protection”, says Dr Sara Seidelmann, Clinical and Research Fellow in Cardiovascular Medicine from Brigham and Women’s Hospital, Boston, USA who led the research.

“Low-carb diets that replace carbohydrates with protein or fat are gaining widespread popularity as a health and weight loss strategy. However, our data suggests that animal-based low carbohydrate diets, which are prevalent in North America and Europe, might be associated with shorter overall life span and should be discouraged. Instead, if one chooses to follow a low carbohydrate diet, then exchanging carbohydrates for more plant-based fats and proteins might actually promote healthy ageing in the long term.” Continue reading →

Although this blog has over 3,000 posts, I wrote about the difficulty of eating out in my very first one About Me. Now comes Harvard Healthbeat with 7 Tips for Heart-Healthy Eating Away From Home.

The report offered some excellent suggestions.

“Curb portions. For two people, consider ordering one salad, one appetizer, and one entrée — that will nearly always provide enough food for both of you. When ordering individual meals, set aside some of what is on your plate to bring home for lunch or another dinner.”

You host may offer a sumptuous spread, but you have control over how much you choose to eat.

You host may offer a sumptuous spread, but you have control over how much you choose to put on your plate.

Portion size is critical.

” Resist refined carbohydrates. Just as you would at home, go for whole grains and limit white bread, white rice, and other highly processed starches. If the breadbasket is hard to resist, ask your waitperson to remove it from the table.”

This isn’t rocket science, just logic.

Continue reading →