The debate around carbohydrates and fats has been ongoing for decades. With the rise of diets like the ketogenic diet, carbohydrates have often been demonized. However, a high-carb, low-fat diet can be an effective approach to weight loss and overall health, provided it's done correctly. This article explores the effects of a high-carb, low-fat diet, its potential benefits and drawbacks, and how to implement it in a healthy and sustainable way.
Understanding High-Carb, Low-Fat Diets
There's no strict definition of a high-carb diet. Registered dietitian Anna Taylor suggests that in the United States, where guidelines recommend 45% to 65% of total calories from carbohydrates, a high-carb diet would be at the upper end of this range or even exceed two-thirds of total calories from carbs.
Diets like the Mediterranean diet and the DASH diet can often result in higher carbohydrate intake due to their emphasis on fiber-rich plant foods like whole grains, fruits, vegetables, and legumes.
Can You Lose Weight on a High-Carb Diet?
Research presents a mixed picture. A 2015 study indicated that a high-carbohydrate diet in young men led to a significant increase in total body weight and BMI. However, a 2018 study showed that a plant-based, high-carb, low-fat diet had beneficial effects on weight and body composition in overweight individuals. Additionally, a 2018 systematic review and meta-analysis concluded that it could not confirm that a high-carb diet increases the odds of obesity.
The key takeaway is that the type of carbohydrates consumed matters significantly more than the percentage of carbs in the diet. Consuming a high-carb diet rich in added sugars and lacking fiber will yield different results compared to a diet based on whole grains, beans, fruits, and vegetables.
Read also: High-Fiber Diet for Better Health
The DIETFITS Study: Low-Fat vs. Low-Carb
The Diet Intervention Examining The Factors Interacting with Treatment Success (DIETFITS) study, a major randomized clinical trial, compared low-fat and low-carb diets over a year. The study involved over 600 participants and found no significant weight-loss differences between the two groups. It also discovered that neither genetics nor insulin production could predict weight-loss success on either diet.
Both groups were instructed to consume high-quality whole foods and drinks, maximize vegetable intake, minimize added sugars, refined flours, and trans fats, and focus on minimally processed, nutrient-dense foods prepared at home.
This study reinforces the idea that when calorie intake and protein intake are matched, the proportion of carbs or fat has little impact on weight loss.
Potential Benefits of a High-Carb, Low-Fat Diet
When implemented with minimally processed, fiber-rich carbohydrates, a high-carb diet can offer several benefits:
- Decreased risk of heart disease: Fiber-rich foods can help lower cholesterol levels and improve overall cardiovascular health.
- Decreased risk of certain cancers: Some studies suggest a link between high fiber intake and a reduced risk of certain cancers.
- Improved insulin sensitivity: Complex carbohydrates are digested more slowly, leading to a more gradual rise in blood sugar levels and improved insulin sensitivity.
- Decreased inflammation: Some high-carb, low-fat foods have anti-inflammatory properties.
- Support for a healthy digestive system: Fiber is essential for maintaining regular bowel movements and a healthy gut microbiome.
- Enhanced athletic performance: Carbohydrates are the body's primary source of energy, making a high-carb diet beneficial for athletes and those engaging in intense physical activity.
High-Carb Diet Cons
If the wrong types of carbohydrates are chosen, a high-carb diet can have negative consequences:
Read also: Delicious High-Fiber Smoothie Recipes
- Increased cravings and hunger: Processed, refined grains and simple sugars can lead to blood sugar spikes and crashes, resulting in increased cravings and hunger.
- Nutrient deficiencies: A diet high in processed carbs may lack essential nutrients found in whole foods.
- Increased risk of disease: Consuming excessive amounts of added sugar and unhealthy fats can increase the risk of obesity, type 2 diabetes, and other chronic diseases.
Choosing the Right Carbohydrates
The key to a successful high-carb, low-fat diet lies in selecting the right types of carbohydrates. Focus on these healthy, carbohydrate-rich foods:
- Whole grains: Farro, quinoa, brown or wild rice, whole-grain breads and pasta.
- Beans and legumes: Black beans, lima beans, chickpeas, split peas, and lentils.
- Fruits and vegetables: A wide variety of colorful fruits and vegetables, including starchy vegetables like potatoes, corn, and winter squash.
Prioritize minimally processed plant foods to maximize fiber intake and health benefits.
Balancing the Diet: Protein and Healthy Fats
While the focus is on high carbs and low fat, it's crucial to ensure adequate protein intake and include sources of healthy fats in moderation. Combine high-fiber whole grains with lean protein sources and incorporate healthy fats from sources like olive oil, nuts, salmon, and sardines.
Practical Tips for Following a High-Carb, Low-Fat Diet
- Prioritize whole, unprocessed foods: Base your diet on whole grains, legumes, fruits, and vegetables.
- Limit added sugars and refined grains: Avoid sugary drinks, processed snacks, and white bread.
- Choose lean protein sources: Opt for poultry, fish, beans, and lentils.
- Incorporate healthy fats in moderation: Include sources like olive oil, nuts, and avocados.
- Pay attention to portion sizes: Even healthy foods can contribute to weight gain if consumed in excess.
- Read food labels carefully: Be mindful of the fat and sugar content of packaged foods.
- Cook at home more often: This allows you to control the ingredients and preparation methods.
- Stay hydrated: Drink plenty of water throughout the day.
- Listen to your body: Pay attention to hunger and fullness cues.
The Role of Fiber in Weight Loss
Higher carbohydrate consumption, specifically high-fiber carbohydrates, and lower total and saturated fat intake best predicted weight loss when adjusted for changes in calorie intake.
Weight loss was strongly predicted by increases in dietary fiber intake and, particularly, increases in servings of vegetables per day, specifically cruciferous vegetables and high-fiber, low-fat grains.
Read also: Explore the pros and cons of a high metabolism diet
Sample High-Carb, Low-Fat Foods
- Quinoa: Rich in minerals and improves blood sugar.
- Oats: A whole-grain food praised for its nutritional value.
- Buckwheat: Contains a lot of carbs. Cooked buckwheat contains around 20% of carbs.
- Sweet potatoes: Contain about 23% of carbs along with a lot of potassium, vitamins B6 and C.
- Corn: Contains around 20% carbs which are mostly sugars, starch, and fiber.
- Eggplant: Contains around 9% carbs.
- Oranges: Contain 12% carbs and are a good source of fiber, vitamin C, potassium, and antioxidants.
- Berries: Considered a superfood due to the staggering amount of antioxidants.
High-Carb, Low-Fat Recipes
- Pumpkin Pudding: A palatable portion of carbohydrates from whole, natural foods.
- Quinoa Pancakes: An idyllic way to carbo load.
- Veggie Wrap: Packed to the brim with nutritious veggies and superfoods.
- Spirulina Smoothie: The tart taste of lemon and apple pairs perfectly with the superfood seaweed that powers the drink.
- Quinoa and Broccoli Salad: Supplies vitamins, minerals, and complex carbohydrates.
- Stuffed Peppers: Provide more than 85 grams of carbohydrates per serving.
- Farro Risotto: A filling bowl of hearty food with complex carbohydrates from whole food sources.
- Blueberry Chia Jam Bar: Supplies more carbs than fats.
Pre-Workout High-Carb, Low-Fat Foods
- Bananas
- Whole wheat raspberry bars
- Dried organic mango
- Vanilla granola
- Pretzels
- Berries
- Chickpeas
Key Takeaways from the DIETFITS Study
- There is no "best diet."
- The DIETFITS study replicates the results of numerous other RCTs, showing that, when caloric intake and protein intake are both matched between diet interventions, the proportion of carbs or fat matters little for weight loss.
- Genotypes and insulin production were not predictive of weight loss (but other genotypes and insulin markers have yet to be rigorously tested).
- Those are four points agreed on by champions of every type of diet I can think of â vegan, paleo, low-fat, low-carb, Mediterranean, etc. Before worrying about the details, one should ensure their diet is more whole foods (with ample vegetables) than processed foods.
- The AHA/ACC/TOS guidelines for the management of overweightness and obesity in adults discuss two options for reducing energy intake (section 3.3.1): a âprescribedâ caloric restriction, or an âachievedâ caloric restriction.
- When it comes to weight loss, neither a low-fat diet nor a low-carb diet is inherently superior. Choose an eating style that fits your food preferences, health goals, lifestyle.