Carbs and Longevity: Are You Eating the Right Amount?

Topic

applied sciences

Frequently Asked Questions (FAQ)

What is the main finding of the study regarding carbohydrate intake and mortality? The study revealed a U-shaped relationship between carbohydrate intake and mortality. Both low carbohydrate diets (less than 40% of energy from carbohydrates) and high carbohydrate diets (more than 70% of energy from carbohydrates) were associated with an increased risk of mortality compared to a moderate intake. The lowest risk of mortality was observed when carbohydrate intake comprised 50-55% of total energy consumption.
How was the study conducted and what data was used? The study primarily used data from the Atherosclerosis Risk in Communities (ARIC) study, which followed 15,428 adults in four US communities over a median period of 25 years. Participants completed dietary questionnaires. The study also incorporated a meta-analysis, combining the ARIC data with data from seven other multinational prospective studies, encompassing a total of 432,179 participants.
Did the source of protein and fat used to replace carbohydrates matter for mortality? Yes, the source of fat and protein used to replace carbohydrates significantly influenced mortality outcomes. Substituting carbohydrates with animal-derived fats and proteins (e.g., from lamb, beef, pork, chicken) was associated with increased mortality. Conversely, replacing carbohydrates with plant-based fats and proteins (e.g., from vegetables, nuts, peanut butter, whole-grain bread) was linked to decreased mortality.
Why might there be a U-shaped relationship between carbohydrate intake and mortality? The U-shaped relationship suggests that both extremes in carbohydrate consumption are detrimental. Low carbohydrate diets may reduce intake of essential nutrients found in plant-based foods and increase consumption of animal-based products that could increase inflammatory pathways. On the other end, high carbohydrate diets, particularly those high in refined carbohydrates like white rice, are typically associated with poor food quality and a high glycaemic load, which may lead to negative metabolic effects. The ideal level of 50-55% of energy from carbohydrates represents a balance that avoids these extremes.
How does this study reconcile conflicting findings from previous studies, particularly the PURE study which suggested high carbohydrate intake was associated with mortality? Previous studies that reported mortality risks on the basis of quantiles of carbohydrate intake have not always shown a clear U-shape or J-shape relationship. By analysing carbohydrate intake data continuously rather than in quantiles, the study was able to better identify the U-shaped association. Although PURE studied populations with high carbohydrate intake, the study found the results aligned with the results from ARIC. The PURE study, which primarily examined high-end carbohydrate intakes, complements ARIC by revealing the high end of the U-shaped curve. The meta-analysis showed that across populations, a moderate carbohydrate intake is beneficial.
What are the key differences in the characteristics of individuals consuming low vs. high carbohydrate diets? Individuals consuming low-carbohydrate diets in the study were more likely to be younger, male, non-Black, have a higher BMI, exercise less, have a higher income, smoke cigarettes, and have diabetes. They also consumed more animal-based protein and fat, and less plant protein and dietary fibre. Conversely, those with high carbohydrate intakes often came from less economically advantaged populations with a diet high in refined carbohydrates and poor quality food.
What practical implications can be drawn from this study in terms of dietary recommendations? The study suggests that a moderate carbohydrate intake, constituting 50-55% of total energy, is associated with the lowest mortality risk. If one chooses to reduce carbohydrate intake, the study recommends replacing them with plant-based proteins and fats, rather than animal-based sources to potentially promote healthier ageing.

Significance

Understanding these findings helps advance our knowledge and inform better decisions. This research represents an important contribution to the field. For the full details, watch the video above and explore the linked resources.

Resources & Further Watching

Read the paper ‘Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis’ written by Sara Seidelmann, Brian Claggett, Susan Cheng, Mir Henglin, Amil Shah, Lyn Steffen, Aaron Folsom, Eric Rimm, Walter Willett, Scott Solomon: https://doi.org/10.1530/ey.16.12.9

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