{"id":14510,"date":"2017-09-13T10:12:03","date_gmt":"2017-09-13T14:12:03","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=14510"},"modified":"2018-06-13T16:35:39","modified_gmt":"2018-06-13T20:35:39","slug":"carbs-fat-mortality-study","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/carbs-fat-mortality-study\/","title":{"rendered":"This New Study Has A Lot To Say About Fat, Carbs, And Our Health"},"content":{"rendered":"<p>By now you\u2019ve already heard that low-carb diets are <em>out<\/em>\u2014as are high-carb diets, if trends like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/17\/paleo-mistakes\/\" target=\"_blank\" rel=\"noopener\">Paleo<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/17\/whole30-diet\/\" target=\"_blank\" rel=\"noopener\">Whole30<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/13\/ketogenic-diet\/\" target=\"_blank\" rel=\"noopener\">keto <\/a>have anything to say about it. And one study, dubbed the <a href=\"http:\/\/ac.els-cdn.com\/S0140673617322523\/1-s2.0-S0140673617322523-main.pdf?_tid=0e7859b2-9724-11e7-ae01-00000aab0f6c&amp;acdnat=1505156857_e9288c0e711d15cd9396516bef4620cc\" target=\"_blank\" rel=\"noopener\">PURE Study<\/a>, is aiming to quiet the constant flip-flop of this sort of diet advice.<\/p>\n<p>The study looked into how the diets of people around the world\u2014specifically how much fat and carbs they ate\u2014impacted their health. The researchers, from McMaster University\u2019s Population Health Research Institute, followed more than 135,000 men and women throughout 18 countries over the course of about seven years. The participants, from those in North America to those in South Asia, completed food questionnaires and reported major health events like heart attacks or strokes.<\/p>\n<p>Though it\u2019s not the first study of its kind, the PURE Study was the first to represent such wide-ranging geographic and class-based diversity.<\/p>\n<p>Here\u2019s the thing: Studies like this can\u2019t determine cause and effect\u2014but they <em>can <\/em>identify patterns and connections. The PURE Study didn\u2019t find any connections between carb and fat consumption and cardiovascular risk, but it did identify two striking connections: one between high-carb diets and <em>higher<\/em> risk of total mortality (a.k.a. dying of any cause), and one between higher-fat diets and <em>lower<\/em> risk of total mortality.<\/p>\n<h2><strong>On Carbs<\/strong><\/h2>\n<p>Carbs\u2014especially the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/31\/cutting-refined-carbs\/\" target=\"_blank\" rel=\"noopener\">refined ones<\/a>\u2014have come under fire in the nutrition world lately, and the PURE Study backs up the idea that eating tons of carbs can backfire on our health.<\/p>\n<p>The study found that when people consumed more than 60 percent of their total calories from carbs, their risk of mortality increased, explains lead study author <a href=\"http:\/\/www.phri.ca\/people\/dr-mahshid-dehghan\/\" target=\"_blank\" rel=\"noopener\">Mahshid Dehghan<\/a>, MSc., Ph.D. (For someone that eats a 2,000 calorie diet, that\u2019s about 1,200 calories or 300 grams of carbs a day.)<\/p>\n<p>Who eats the most carbs? People in China, South Asia, and Africa\u2014where poverty and food scarcity are more widespread\u2014were more likely to be eating upwards of 60 percent of their calories from carbs. Most people in the U.S. don\u2019t eat quite this many carbs, though. The study found that the average person in North America or Europe got about 52 percent of their total calories from carbs (which is about 1,040 calories or 260 grams).<\/p>\n<p>Why? Though the study didn\u2019t address the types of carbs people ate, it\u2019s likely that people in these lower-income countries relied on refined carbs like white rice and bread, which tend to be more available and affordable, according to Dehghan.<\/p>\n<p>For optimal health outcomes, the study suggests that a diet consisting of 50 to 55 percent of daily calories from carbs is the sweet spot, says Dehghan.<\/p>\n<h2><strong>On Fat<\/strong><\/h2>\n<p>Contrary to decades of diet advice telling us to go low-fat, the PURE Study actually found that people who ate a higher-fat diet had a lower risk of mortality.<\/p>\n<p>In fact, people who ate about 35 percent of their daily calories from fat (that\u2019s about 700 calories or 78 grams) had a 23 percent lower risk of mortality than people who ate 11 percent of their daily calories from fat (about 220 calories or 24 grams). Just keep in mind that as people ate more fat, they ate fewer carbs, says Dehghan.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/02\/healthy-fatty-foods\/\" target=\"_blank\" rel=\"noopener\">7 Fatty Foods That Are Good For Your Health<\/a><\/strong><\/p>\n<p>The researchers also dove into saturated fats, finding a connection between low saturated fat consumption and increased risk of mortality. \u201cWhile there seems to be a benefit to consuming about 10 percent of calories from saturated fat, mortality risk almost doubles when you drop down to three percent,\u201d says Dehghan.<\/p>\n<p>Those in lower-income nations, the study found, tend to eat less saturated fat. (In fact, the average person in China only got about six percent of their calories from saturated fat).<\/p>\n<p>On the flipside, people in North America and Europe, where foods containing saturated fats tend to be more accessible than in other parts of the world, get about 11 percent of their daily calories from saturated fat.<\/p>\n<p>The debate about how much saturated fat is too<em> much<\/em> continues to ping-pong, with some <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20071648\" target=\"_blank\" rel=\"noopener\">recent research<\/a> questioning whether saturated fat is as bad for heart health as previously thought, and many health organizations (like the <a href=\"https:\/\/healthyforgood.heart.org\/Eat-smart\/Articles\/Saturated-Fats\" target=\"_blank\" rel=\"noopener\">American Heart Association<\/a>) disagreeing. Not only does this study fail to identify a connection between saturated fat intake with cardiovascular disease-related death, but it also calls attention to the potential dangers of eating too <em>little<\/em> saturated fat, which might be a first.<\/p>\n<h2><strong>The Takeaway<\/strong><\/h2>\n<p>The study supports the more-popular-than-ever argument for a diet higher in fat and more moderate in carbs. What\u2019s more, it emphasizes the impact global poverty and food access has on diet and health.<\/p>\n<p>From here the researchers will be looking into associations between specific types of food (like whole grains, sugar, and refined grains) and health, according to Dehghan.<\/p>\n<p>(Read more specifics on the study from <a href=\"http:\/\/www.thelancet.com\/pdfs\/journals\/lancet\/PIIS0140-6736(17)32252-3.pdf\" target=\"_blank\" rel=\"noopener\"><em>The Lancet<\/em><\/a><em>.<\/em>)<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><em>\u00a0<\/em><\/p>\n<p><em>\u00a0<\/em><\/p>\n<p><em>\u00a0<\/em><\/p>\n<p><em>Interview: Dr. Mahshid Dehghan, MSc., Ph.D. \u2013 lead study author<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Walk me through the basics of the study.<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>Prospective cohort study \u2013 included 135000 men and women from 18 low to high income countries in both urban and rural areas \u2013 collected health history and lifestyle factors \u2013 measured diet by country through questionnaire \u2013 we used a validated questionnaire for each country because cuisine is so different<\/p>\n<p>&nbsp;<\/p>\n<p>5700 deaths and 4800 major CVD<\/p>\n<p>&nbsp;<\/p>\n<p>Strength of study is size and international factor<\/p>\n<p>&nbsp;<\/p>\n<p>Higher consumption of fat compared with low intake is associated with lower mortality risk \u2013 about 35% from fat had 23% risk of mortality (around 11%)<\/p>\n<p>&nbsp;<\/p>\n<p>Increased carbs associated with increased risk \u2013 including people from low and mid income countries, we have people with very high carb consumption, it\u2019s not common for people in the US to eat 68% calories from carbs \u2013 we had a wide range of nutrient intake by including all of these factors<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>What were the findings related to carb intake?<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Was there a particular threshold at\/above which carb intake was associated with mortality?<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>More than about 60% of total calories = adverse impact on total and non-cardiovascular mortality \u2013 the highest risk from 68% + &#8212; quintiles 4 and 5 have highest risk of mortality<\/p>\n<ul>\n<li>More than half of the study participants at this much carbs or more<\/li>\n<li>Mean carb intake varied from 46 to 77% of total calories<\/li>\n<li>50-55% carbs more appropriate<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Did the source\/quality of the carbs come into play?<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Sources are important because we need to differentiate whole grains from refined carbs \u2013 we did not report different sources here, but are publishing soon<\/p>\n<p>&nbsp;<\/p>\n<p>Low and mid income countries, majority of carbs come from refined carbohydrate \u2013 like rice and bread<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>What were the findings related to fat intake?<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 At\/above what threshold was fat intake associated with lower mortality risk?<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<ul>\n<li>35% fat (along with a concomitant decrease of carbs) inversely associated with total mortality<\/li>\n<\/ul>\n<p><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><\/p>\n<p><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 What did you find regarding saturated vs. unsaturated fat? <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>We observed that an association with all fats and lower mortality \u2013 true for all 3 types<\/p>\n<p>&nbsp;<\/p>\n<p>Association stronger for unsaturated \u2013 but still for saturated<\/p>\n<p>&nbsp;<\/p>\n<p>We showed that low fat consumption is harmful \u2013 what we know is mainly data from North American and Europe where people consume more saturated and total fat than low income countries \u2013 our finding wasn\u2019t shown before \u2013 those with very low saturated fat consumption had higher risk of mortality \u2013 we are not suggesting high saturated fat consumption \u2013 11-13% of energy, but if lowered to 3% there is a negative association<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Were any of the findings particularly surprising to you?<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>Yes and no<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>No association between fat and major risk of CVD \u2013 clinical trials from Europe have shown that high fat consumption is protective<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Such a high carb diet was not reported on before \u2013 we are trying to emphasize that when you push people to low fat consumption, they make up for it with carbs and we are observing the impact of a high-carb diet \u2013 previous studies didn\u2019t have this amount of data<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Did any particular spread of nutrients seem to be the ideal?<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>The message from our study is moderation for carbs and fat \u2013 we are not supporting very low carb diet, though we see 46% of energy from carbs have lower risks, but we are not suggesting low carb diets\u2014you need energy for physical activity which can be provided by carbohydrates<\/p>\n<p>&nbsp;<\/p>\n<p>50-55% energy from carbs seems to be fine from our data \u2013 and up to 35% energy from fat<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Is there a next step you see for digging deeper into what you\u2019ve learned here? <\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>We need to look at food \u2013 when you go to supermarkets you buy food not nutrients \u2013 we need to look at associations between foods and health events\/outcomes to make it more real-life \u2013 we are looking at the different types of starches (refined grains, whole grains, sugar) and meat, and dairy and health outcomes \u2013 we have them next year<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By now you\u2019ve already heard that low-carb diets are out\u2014as are high-carb diets, if trends like Paleo, Whole30, and keto have anything to say about it. And one study, dubbed the PURE Study, is aiming to quiet the constant flip-flop of this sort of diet advice. The study looked into how the diets of people<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/carbs-fat-mortality-study\/\">Read More <span class=\"screen-reader-text\">This New Study Has A Lot To Say About Fat, Carbs, And Our Health<\/span><\/a><\/p>\n","protected":false},"author":62,"featured_media":14512,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,7,9],"tags":[45,70,522,126,155,454,558,559],"class_list":["post-14510","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-the-latest","tag-carbs","tag-diet","tag-fat","tag-heart-health","tag-macronutrients","tag-refined-carbs","tag-saturated-fat","tag-unsaturated-fat"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>This New Study Has A Lot To Say About Fat, Carbs, And Our Health | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"By now you\u2019ve already heard that low-carb diets are out\u2014as are high-carb diets, if trends like Paleo, Whole30, and keto have anything to say about it. 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