Quality over macros
Low-carbohydrate and low-fat diets are popular, but their long-term effects on heart health, especially when considering food quality, have remained unclear. Researchers analyzed data from nearly 200.000 U.S. adults over 30 years, tracking dietary habits and coronary heart disease (CHD) cases to establish a connection. Here are the key findings:
- Healthy low-carb and low-fat diets, emphasizing plant-based foods, whole grains, and unsaturated fats, were associated with a significantly lower risk of CHD.
- Unhealthy versions, high in refined carbohydrates and animal-based fats, were linked to a higher risk of CHD and less favorable metabolic markers.
- Higher-quality diets were associated with lower triglyceride levels, higher HDL (good) cholesterol and reduced inflammation.
- Metabolomic testing supported these findings, showing improved biomarker patterns in those following healthier diet patterns.
Lead author Zhiyuan Wu noted, “It’s not about cutting carbs or fat, it’s about the quality of foods people choose.” People can follow a low-carb or low-fat diet in very different ways and that may explain why previous studies showed conflicting results.
What this means for cyclists and athletes
Athletes often track macros to achieve their performance goals or when getting into race weight. This study highlights how important it is to think of food quality and healthfulness as well as the macronutrient split.
“These results suggest that healthy low-carbohydrate and low-fat diets may share common biological pathways that improve cardiovascular health. Focusing on overall diet quality may offer flexibility for individuals to choose eating patterns that align with their preferences while still supporting heart health,” Wu said.
Here are the key takeaways for both scenarios:
Low carb: When cutting carbs, it’s important to get plenty of energy from healthy fat sources such as avocados, nuts, seeds, or olive oil and reduce reliance on animal-based fats.
Low fat: If you want to limit fats then make sure you get your energy mainly from complex carbs such as wholegrain bread, rice, or potatoes. Avoid the temptation to fill up on refined products full of sugar, with the exception of sport-specific nutrition on the bike.