Contentious debates on dietary styles have been going on for a few decades, particularly during the recent years. Often, in the debates, these diets are referred as “low” or “high” one of the macronutrients, this article prefers “restricted” or “rich” for each macronutrient in their references. Under this premises and based on the principles of an overview of dieting for health [1], this article describes four major types of diets with possible or expected consequences, providing the amount of proteins is constant, say, no more than 15% of the total daily calories, or no more than 75 grams of protein for a diet of 2,000 calories a day: (1) Carbohydrate-rich, fat-rich diet (likely excessive calories intake at the same time); (2) Carbohydrate-rich, fat-restricted diet (excessive, moderate or restricted or low calories intake); (3) Carbohydrates-restricted, fat-rich diet; and (4) Carbohydrate-restricted, fat-restricted diet (commonly calorie-restricted.)
(1) Carbohydrate-rich, fat-rich diet: The individual usually unknowingly follows this diet, because he enjoys all foods and likely takes in excessive calories at the same time. This diet results in postprandial hyperglycemia in both the level and duration, an increase in inflammatory markers such as C-reactive protein. The diet also produces hypertriglyceridemia and hypercholesterolemia not because of its rich in fat but because of its excessive glucose as a result of its excess carbohydrate intake. This diet seriously increases the risks of obesity and diseases including but no limited to diabetes mellitus, arteriosclerosis and atherosclerosis, and coronary heart disease. [2]
(2) Carbohydrate-rich, fat-restricted diet: Depending on the amount of calorie intake, this diet results differently.
(A) If the individual consumes more calorie than he needs for daily activities, the diet results in postprandial hyperglycemia in both the level and duration, an increase in inflammatory markers such as C-reactive protein, because the excess of calorie intake comes mainly from carbohydrates. The diet increases the risks of obesity and diseases including but no limited to diabetes mellitus, arteriosclerosis and atherosclerosis, and coronary heart disease.
(B) If the individual consumes the amount of calorie about the same, which he needs for daily activities, the diet results in postprandial hyperglycemia in both the level and duration, an increase in inflammatory markers such as C-reactive protein, because most of the calorie intake comes mainly from carbohydrates. The diet increases the risks of diseases including but no limited to diabetes mellitus, arteriosclerosis and atherosclerosis, and coronary heart disease. However, the individual keeps his weight steady.
(C) If the individual consumes the amount of calories less than which he needs for his daily activities, most likely, he consumes less carbohydrate than he would have in (A) and (B) above. Thus, the diet results in weight loss and improvements in biomarkers such as C-reactive protein and lipoproteins depending on the reduction in carbohydrate consumption. If the reduction in carbohydrate consumption is significant, the diet is identical to (4) Carbohydrate-restricted, fat-restricted diet (commonly calorie-restricted), discussed below. [3]
(3) Carbohydrates-restricted, fat-rich diet: The individual usually does not count daily calorie consumption. Rather, he has to eat more fat in place of carbohydrate, which is restricted. In many cases, the individual has also increased the daily consumption of protein in place of carbohydrate to reduce the ratio of fats of the diet. The remarkable feature of this diet is that the individual gains a better satiety that helps control the choice of foods and the volume of the meal. Thus, the individual with this diet tends to decrease the daily calorie consumption and loses weight much easier without the feeling of hunger. The diet results in a stable postprandial blood glucose level, consequently, a decrease in inflammatory factors, LDLs especially VLDL, triglycerides, and an increase in HDLs. The diet may result in a decrease or normal cholesterol level. This diet decreases risks for obesity and diseases including but no limited to diabetes mellitus, arteriosclerosis and atherosclerosis, and coronary heart disease. [3]
(4) Carbohydrate-restricted, fat-restricted diet (commonly calorie-restricted): Depending on the amount of carbohydrate being restricted, the level of postprandial blood glucose varies, consequently, the level of inflammatory factors varies. In most cases, this diet results in continuing weight loss in short-term, and improvement in biomarkers and risks of diseases including but no limited to diabetes mellitus, arteriosclerosis and atherosclerosis, and coronary heart disease. However, this diet is nearly a version of starvation, and is okay only in a short-term experiment but not sustainable.
In addition to the types of diets discussed above, there have been contentious debates between the advocates for vegetarian diet and carbohydrate-restricted, animal-fat-rich diet. The motivations of those who advocate the vegetarian diet may be due to an advocacy in animal-right and/or a fear of animal fats or saturated fats. With a due respect for the individual’s advocacy and belief, there is no reason for or against the vegetarian diet, like the vegetarians must give the due respect to those who advocate the carbohydrate-rich, animal fat-rich diet. The risks of obesity and diseases for the vegetarian diet totally depend on the amount of both calories and carbohydrate consumption. The ideal modification for the vegetarian diet is to restrict the amount of carbohydrates, and at the same time, to increase the amount of proteins and fats, especially with (unfertilized) eggs, cheeses, and butter. If the vegetarian can eat seafood and fish oil, the choice of proteins and fats would be improved. In the end, the vegetarian diet is just a variation of the carbohydrate-restricted, fat-rich diet.
Choosing a healthy diet is the most important decision for everyone. A healthy diet affords everyone a healthy and long life.
Robert Su, Pharm.B., M.D.
Wish to invite Dr. Su to speak at your meeting, contact us at jevpublishing@verizon.net
References:
- Su RK. “An Overview of Dieting and Health: The Principle.” The Blog. July 28, 2010. http://www.carbohydratescankill.com/428/overview-of-dieting-for-health-principles
- Brinton EA, et al. “A Low-fat Diet Decreases High Density Lipoprotein (HDL) Cholesterol Levels by Decreasing HDL Apolipoprotein Transport Rates.” Journal of Clinical Investigation. Volume 85, January 1990, 144-151.
- Shai I, et al. “Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet.” New England Journal of Medicine. Volume 359, Number 3, July 27, 2008.
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