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How keto diet effects on your cholesterol?

People who follow the ketogenic, or keto, diet eat high amounts of fat, moderate amounts of protein, and minimal amounts of carbohydrates. Some evidence suggests that following this diet can affect cholesterol levels.

Specifically, the keto diet’s daily allowances for fat, protein, and carbohydrates are as follows: • fat: 55–60% of the day’s total macronutrients • protein: 30–35% • carbohydrates: 5–10%

Some studies suggest that the keto diet can lower levels of high density lipoprotein (HDL), or “good,” cholesterol but raise levels of low density lipoprotein (LDL), or “bad,” cholesterol. For this reason, the keto diet may not be appropriate for everyone. Related Articles : http://www.ketogasmic.com

For example, healthcare professionals may advise that people with high cholesterol do not follow the keto diet.

In this article, learn more about the keto diet and its effects on cholesterol. We also describe safety considerations.

What does the research say?

Eating a keto diet may affect cholesterol levels.

An older study in the Annals of Internal Medicine divided participants into a keto diet group and a low fat diet group.

Throughout the study, people in both groups lost more fat mass than fat free mass. Their LDL cholesterol levels did not change, however. Those in the keto diet group lost more weight, had more significant reductions in triglyceride levels, and had higher HDL cholesterol levels. HDL levels tend to rise when people replace carbohydrates with saturated, monounsaturated, and polyunsaturated fats.

It is important to note that the researchers only followed the participants for 6 months. As a result, it is not clear whether or how their cholesterol levels changed later on. keto budget meal plan http://www.ketogasmic.com/keto-budget-meal-plan-a-handy-guide-for-beginners

The authors mention that in previous studies, researchers have found conflicting results.

For example, they refer to one study in which participants who had followed the keto diet for 2 months experienced an average rise in LDL cholesterol levels of 0.62 millimoles per liter (mmol/L). Another study showed a decrease of 0.26 mmol/L in LDL cholesterol levels after 6 months.

A further study monitored people who had followed either the keto diet or a low fat diet for 1 year.

This was a follow-up study to a previous project. The results of the earlier study had suggested that the keto diet leads to more weight loss and healthier cholesterol levels in people with obesity after 6 months.

The researchers note that after 1 year, participants following the keto diet still had lower triglyceride levels and higher HDL cholesterol levels than those following the low fat diet. They also found that people in both groups lost the same amount of weight, on average.

However, given that all the participants in these studies had obesity, the results may not apply to people without it. what to eat before workout on keto http://www.ketogasmic.com/what-to-eat-before-and-after-workout-on-keto-diet

More recent research has continued to arrive at conflicting results. Research from 2016 observed a rise in LDL cholesterol and a decrease in HDL cholesterol linked with the keto diet.

A paper from 2018 reports the opposite, suggesting that the keto diet could raise HDL cholesterol levels.

Some people following the keto diet may experience: • weakness • headaches • constipation • muscle cramps • blood pressure changes • the keto flu

The keto flu is a collection of minor, short term symptoms that some people experience when they start the keto diet. These symptoms include: • nausea • vomiting • headache • fatigue • dizziness • sleeplessness • difficulty tolerating exercise • constipation Safety considerations Several studies have suggested that the keto diet can affect cholesterol levels.

When people consume low amounts of carbohydrates, the liver produces fewer triglycerides, which may be involved in raising HDL cholesterol levels.

However, the keto diet may raise LDL cholesterol levels in some people. As a result, the diet may not be appropriate for everyone. It may not be suitable, for example, for people with fat induced lipemia. This condition leads to very high levels of fat in the blood. If a person with fat induced lipemia follows the keto diet, their triglyceride levels may continue to rise, which may result in pancreatitis. Generally, people with lipemia must follow a low fat diet. People who want to lose weight should speak with a doctor to identify a suitable diet.

When considering recommending the keto diet, doctors must weigh the risks with the potential benefits, which can include rapid weight loss, reduced triglyceride levels, and increased HDL cholesterol levels.

The importance of ongoing monitoring

People who follow the keto diet should consult their doctors to arrange frequent monitoring of blood cholesterol and triglyceride levels. If a doctor notices that LDL cholesterol levels are rising, the diet may no longer be appropriate.

People with high levels of fats, such as cholesterol and triglycerides, in their blood have an increased risk of developing cardiovascular disease. People with high cholesterol should adopt a lifestyle that reduces these levels. This is because high cholesterol is associated with cardiovascular disease. Must Have Keto Gift Ideas http://www.ketogasmic.com/must-have-keto-gift-ideas

The keto diet emphasizes high amounts of fat, but not all fats have equal value. For example, replacing saturated fats with unsaturated fats is associated with a lower risk of cardiovascular disease, according to the 2015��2020 Dietary Guidelines for Americans.

Saturated fats occur in foods such as cookies, cakes, and other snacks. Coconut oil, butter, and ghee contain high levels of saturated fats, whereas extra virgin olive oil and margarine are higher in monounsaturated and polyunsaturated fats.

Fish — such as salmon, tuna, and cod — can be an excellent source of protein, and they contain unsaturated fat, such as omega-3 fatty acids, which can be beneficial for the body.

People with high cholesterol who follow the keto diet can snack on certain nuts and seeds that are generally low in carbs and rich in fiber and protein. Chia seeds have a higher content of polyunsaturated fats. Vegetables, fruits, and legumes are excellent sources of nutrition. However, anyone following the keto diet should be aware of the carbohydrate contents of these foods.

People on the keto diet can consume milk and products containing it, but they may want to choose low fat versions if they have high cholesterol.

Summary

Some studies suggest that following the keto diet is an effective and rapid way to lose weight.

However, people may find the keto diet difficult to follow. In this case, they may wish to consult a doctor or dietitian.

Studies have indicated that the keto diet results in significant weight loss among people with obesity. However, researchers must study the diet further to determine the long term health consequences.

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Is keto diet is safe for you?

Recently, many of my patients have been asking about a ketogenic diet. Is a ketogenic diet safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss.

What is a ketogenic (keto) diet?

In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones. Related Articles : http://www.ketogasmic.com

Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition. Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.

Is a ketogenic diet healthy?

We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer. However, there are no human studies to support recommending ketosis to treat these conditions.

Weight loss is the primary reason my patients use the ketogenic diet. Previous research shows good evidence of a faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet, or even a Mediterranean diet. However, that difference in weight loss seems to disappear over time. keto budget meal plan http://www.ketogasmic.com/keto-budget-meal-plan-a-handy-guide-for-beginners

A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.

Key takeaways from a ketogenic diet review?

A ketogenic diet could be an interesting alternative to treat certain conditions, and may accelerate weight loss. But it is hard to follow and it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. We also do not know much about its long-term effects, probably because it’s so hard to stick with that people can’t eat this way for a long time. It is also important to remember that “yo-yo diets” that lead to rapid weight loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet that would last only a few weeks to months (for most people that includes a ketogenic diet), try to embrace change that is sustainable over the long term. A balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.

The diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss. what to eat before workout on keto http://www.ketogasmic.com/what-to-eat-before-and-after-workout-on-keto-diet

There are several types of keto diet, including the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.

In this article, we explain the benefits of the keto diet, as well as its risks.

1. Supports weight loss

The keto diet may help a person lose weight. The ketogenic diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite.

Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones. For these reasons, following a keto diet may reduce appetite and promote weight loss.

In a 2013 meta-analysis of 13 different randomized controlled trials, researchers found that people following ketogenic diets lost 2 pounds (lbs) more than those following low fat diets over 1 year.

Similarly, another review of 11 studies demonstrated that people following a ketogenic diet lost 5 lbs more than those following low-fat diets after 6 months.

Here, learn about the difference between a keto and Atkins diet plan.

2. Improves acne

Acne has several different causes and may have links to diet and blood sugar in some people.

Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health. According to a 2012 study, by decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.

3. May reduce risk of certain cancers

Researchers have examined the effects of the ketogenic diet in helping prevent or even treat certain cancers. Must Have Keto Gift Ideas http://www.ketogasmic.com/must-have-keto-gift-ideas

One study found that the ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die.

A more recent study from 2018 suggests that because the ketogenic diet reduces blood sugar, it could also lower the risk of insulin complications. Insulin is a hormone that controls blood sugar that may have links to some cancers.

Although some research indicates that the ketogenic diet may have some benefit in cancer treatment, studies in this area are limited. Researchers need to carry out more studies to fully understand the potential benefits of the ketogenic diet in cancer prevention and treatment.

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How Beginners will start Keto Diet?

Thanks to Silicon Valley trendsetters, actors, and health sites the keto diet has gained tremendous popularity.

But this is for a reason as the keto diet is more than merely a quick way to lose weight: • It lowers blood sugar • It burns the excess body fat without cravings • It helps to relieve diseases like type 2 diabetes • It acts as a natural nootropic and gives a mental edge Keto diet has always been around, but thanks to its popularity it’s often advertised as a fad and a weight loss wonder without understanding how and why it works.

There’s a lot of competing and contradictory information out there with all the cheap sales pages trying to sell you the next fat loss pill. It can be tough to cut through the hype.

That’s why I created this detailed beginners guide to the keto diet - where I will cover everything keto from A to Z, and show you the science behind it.

PS! At the end you will also find a quick start guide on “how to get started” and dead simple keto meal plan to enter ketosis in no time. Lets “keto” in. Keto Breakfast Recipes For Bacon Lovers http://www.ketogasmic.com/10-keto-breakfast-recipes-for-bacon-lovers

Keto Diet 101

What is the Keto Diet?

The ketogenic diet is, by definition, a low-carbohydrate, moderate-protein, and high-fat diet. The term "ketogenic" means "to generate ketones." So, the ketogenic diet is a ketone-generating diet. This is what sets it apart from all other low-carb diets. • In the clinical setting, this diet is used as an epilepsy remedy. Outside the clinical setting, it is a popular weight-loss and health-promoting eating plan.

• Researchers are studying the potentials of this diet beyond seizure control, and, so far, the results seem promising . The metabolic state of enhanced ketone generating on a ketogenic diet is called nutritional ketosis. This metabolic state can only happen when you restrict carbohydrates to fewer than 50g per day and keep your protein intake moderate.

Being in ketosis comes with a plethora of well-documented health benefits like epilepsy control mentioned earlier but also weight-loss, diabetes control, cancer-fighting, brain health, and more .

8 Types of Keto Diets

When talking about keto, most refer to a popularized standard version or the original version designed by Dr. Wilder. There are, however, many other versions, some used in the clinical setting, others outside it. Keto Bread Recipes To Rev Up Ketosis http://www.ketogasmic.com/12-keto-bread-recipes-to-rev-up-ketosis

Keto diets in clinical use

• Classical Ketogenic Diet (CKD) - This is the original version developed in the 1920s. It has a 4:1 or 3:1 ratio of fat to protein and carbs. On the CKD, 90% of calories come from fat, 6% from protein, and 4% from carbs. CKD is also highly individualized. • MCT Ketogenic Diet - The MCT keto diet was developed in the 1970s. This version is supplemented with MCT oil since MCTs produce ketones more easily than other fats, allowing for greater intake of carbs and protein. • Modified Atkins Diet (MAD) - A modified version of Atkins used to treat epilepsy, MAD is less restrictive than classical keto, allowing for unlimited amounts of protein and fat. It is also less strict about food measuring and recipes. • Low Glycemic Index Treatment (LGIT) - Another diet used to treat epilepsy, the LGIT allows for more carbohydrates than classical keto (40-60g). However, all carbs need to be low-GI. Keto diets in popular use • Standard Ketogenic Diet (SKD) - Not to be confused with classical keto, this popular keto version is what most people today follow. It is based on a macronutrient ratio that is roughly 75% fat, 20% protein, and 5% carbs. • Cyclical ketogenic diet (CKD) - Popular among athletes and people struggling with carb restriction, the CKD involves cycling between the SKD and periods of higher-carb refeeds. Usually, it involves following the SKD for 5-6 days and carb refeeds on days 6 and/or 7. • Targeted ketogenic diet (TKD) - On the TKD, you target the time you eat carbs, and this is usually around workouts. However, your daily allowance is the same as on the SKD. • High-protein ketogenic diet - Everything is the same as standard keto but with more protein, usually making up 35% of daily calories. This version is best for bodybuilders. Mechanics Of A Successful Keto Egg Fast http://www.ketogasmic.com/understanding-the-mechanics-of-a-successful-keto-egg-fast

Keto Macronutrients

The keto macronutrient ratio is the cornerstone of the keto diet. It is the ratio of grams of fat to grams of carbohydrate plus protein. The higher this ratio, the greater the degree of ketosis.

Typically, this ratio is either 4:1 or 3:1. The macronutrient ratio of a keto diet is also broken down as follows: 5-10% carbs, 15-30% protein, and 60-75% fat.

No matter how many calories you eat, your net carb intake always needs to be below 50g per day, and ideally 20g per day. Net carbs are grams of total carbs minus grams of fiber. what to eat before workout on keto diet http://www.ketogasmic.com/what-to-eat-before-and-after-workout-on-keto-diet

The reason we calculate net rather than total carbs is that net carbs have an effect on blood glucose.

Moderate protein intake is another caveat of the keto ratio. Your body converts dietary protein into glucose when you restrict carbs to prevent low blood sugar levels. However, too much of protein can raise your blood sugar high enough to prevent ketosis .

A higher macros ratio will give you quicker and greater results, but it will also cause greater side effects and make the diet difficult to follow. For long-term success and sustainability, a moderate ketogenic ratio works best.

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Keto diet effect on your body

The ketogenic diet is currently one of the hottest weight-loss plans around. It involves consuming very few carbohydrates—typically  20 grams (about the amount in a small banana) to 50 grams (about the amount in 1½ cups of cooked penne pasta) per day—and getting 70 percent or more of your calories from fats.

But can eating so much fat really help you lose weight? And even if it does, are there risks that might outweigh the benefits? According to Carol Kirkpatrick, Ph.D., M.P.H., clinical associate professor and director of the Idaho State University Wellness Center, there’s still a lot we don’t know about this diet. “We just don’t have evidence to say that it's a ‘safe’ dietary pattern to follow long term,” she says. Here's what you need to know.

What Happens to Your Body

The premise behind the keto diet is that it forces your body to draw energy from the fat in the foods you eat and from stored body fat rather than from carbohydrates. Keto Breakfast Recipes For Bacon Lovers http://www.ketogasmic.com/10-keto-breakfast-recipes-for-bacon-lovers

Usually, your body converts the carbohydrates you eat into glucose, its preferred source of fuel. Your brain, the most active organ in your body, consumes about two-thirds of the glucose you produce, and the rest is used by your other organs, muscles, and cells.

more on diets

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At very low levels of carbohydrate intake, however, your body can’t make much glucose, and your liver begins to convert fatty acids into substances called ketone bodies. The ketone bodies provide an alternative source of energy for your brain and other cells.

You may think of the keto diet as a new trend, but it has actually been around for almost 100 years. Its original purpose wasn’t weight loss, though, but to control epileptic seizures before medications for epilepsy were developed.

Although scientists aren’t completely sure why the diet reduces seizures, even today it's an option for treating epilepsy in children and adults, says Kelly Roehl, M.S., R.D.N., an advanced-level dietitian and instructor at Rush University Medical Center who works with patients to manage epilepsy, other neurologic disorders, and weight. Keto Bread Recipes To Rev Up Ketosis http://www.ketogasmic.com/12-keto-bread-recipes-to-rev-up-ketosis

What You Eat on a Keto Diet

Typically, the few carbs you eat on a keto diet come from non-starchy vegetables. Roehl says that a meal plan for her clients might include:

• For breakfast, a scrambled egg cooked with butter, heavy cream, feta cheese, spinach, and mushrooms. • For lunch, a salad made with leafy greens, avocado, a hard-boiled egg, bacon, and crumbled or shredded cheese, dressed with olive oil and red wine vinegar. • For dinner, spiralized zucchini “pasta” and baked chicken topped with an Alfredo sauce made with heavy cream and Parmesan cheese, or an olive oil and pesto dressing. • For snacks, almonds, celery and cream cheese, or plain 4% fat Greek yogurt and fresh strawberries.

Keto’s Effect on Your Health

Research suggests that people who follow a keto diet do drop pounds. A 2013 analysis published in the British Journal of Nutrition (BJN) that evaluated 13 studies found that people who adhered to it lost more weight than those who followed a low-fat diet, at least in the short term. And Roehl notes that her patients who follow the diet for epilepsy tend to lose weight as a side effect.

But following this highly restricted form of a low-carb diet may not be worth it for most people. For one thing, some carbohydrates—especially fruits, vegetables, beans, and whole grains—are important parts of a healthy diet and are known to reduce the risk of a number of chronic diseases. Mechanics Of A Successful Keto Egg Fast http://www.ketogasmic.com/understanding-the-mechanics-of-a-successful-keto-egg-fast

A "well-formulated" keto diet can be effective for obesity and type 2 diabetes control, and can even be used as a first treatment option for these conditions, says David Ludwig, M.D., a professor of pediatrics at the Harvard Medical School and a professor of nutrition at the Harvard T.H. Chan School of Public Health. He notes that more research is needed to determine effects on LDL ("bad") cholesterol levels and whether there are some people, such as pregnant women, who shouldn't follow this eating pattern.

Still, the keto diet can be hard to stick to and many people “may not need to go to that extreme to get the benefits,” Ludwig says. Some evidence suggests keto may not be better than other diets for long-term weight loss. According to a recent scientific statement about carb-restricted diets from the National Lipids Association published in the Journal of Clinical Lipidology, very-low-carb diets led to more weight loss than low-fat diets in the short term (about six months), but only when both diet plans also severely restricted calories. And beyond six months, “that difference was essentially gone,” according to Kirkpatrick, who is the lead author of the report, and the two types of diets produced similar results.

The analysis also noted that the initial weight loss from low- and very-low-carb diets appears to be primarily due to loss of body water, and that restricting carbohydrates appears to result in greater loss of lean body mass—meaning muscle—as opposed to loss of fat mass. The keto diet also has a number of drawbacks. For example, in the BJN study, people who followed the diet had increased LDL cholesterol, the kind of cholesterol that leads to a buildup of plaque in your arteries and can raise your risk of cardiovascular disease.

Feeling foggy or lethargic is common during the first few weeks of following the plan, a result of significantly reducing glucose (which fuels the brain and muscles). It takes a few days for the body to switch over to using ketones for energy.

You may also be more prone to dehydration and electrolyte imbalances, because following a keto diet can cause your body to excrete more water than you otherwise would. There’s an increased risk of kidney stones, and, like other low-carb diets, the keto plan may cause bad breath, constipation, and headaches.

More serious: Scientists have documented several cases in which a condition called ketoacidosis occurred as a result of a very-low-carb diet. In ketoacidosis, the body produces more ketones than it can use for energy, and they build up in the blood, becoming toxic. If untreated, ketoacidosis can cause heart attacks, kidney failure, or fluid buildup in the brain.

The long-term effects of the keto diet aren’t clear. The fact that the body can derive energy from ketones is an evolutionary adaptation that helps people survive during periods of starvation, when glucose isn’t available to power the brain, points out Charlotte Vallaeys, M.S. a nutritionist and a senior food and nutrition policy analyst for Consumer Reports.

“We don’t yet know the impact of keeping the body in that state over long periods of time,” she says.

Is Keto Right for Anyone?

The keto diet has a good track record for helping children and adults with epilepsy, Roehl says. A 2016 analysis by the independent Cochrane Collaboration found that it stopped seizures in about half of those on it after 3 months.

Some experts believe a keto diet may be useful in controlling blood sugar levels in people with type 2 diabetes. This makes sense, according to Kirkpatrick. “Carbohydrate directly impacts glucose [blood sugar] levels,” she says. And diabetes disrupts the body’s normal processing of glucose. However, the National Lipids Association review found that while a low-carb diet may help reduce the need for diabetes medication, it didn’t have to be as low in carbs as what would be considered a keto level. What’s missing, Kirkpatrick says, are studies to illuminate how low carb intake needs to go for people with diabetes to get maximum benefit.

For epilepsy and diabetes, says Vallaeys, it’s best to think of keto as a medical diet—one that you shouldn’t take on without supervision from a healthcare provider experienced with it, who can help you avoid unpleasant or even dangerous side effects. what to eat before workout on keto diet http://www.ketogasmic.com/what-to-eat-before-and-after-workout-on-keto-diet

A Healthier Way to Lose Weight

Carbohydrates as a group shouldn't be vilified, Vallaeys says. A healthy diet includes minimally processed whole grains, legumes, fruit, and vegetables. But it does make sense to cut back on or even eliminate certain carbs—refined grains and added sugars—and highly processed foods for weight loss and your overall health.

“Eliminating processed carbohydrates has many benefits and no risks,” Ludwig says. Refined carbs, such as white flour and sugar, lack nutrients and fiber. And those, along with starchy processed foods such as some breads, cereals, and chips, have been linked to an increased risk of heart disease, type 2 diabetes, and weight gain. Kirkpatrick agrees. “If there was one step we could take for improving our health and promoting success with managing weight, I think just switching to less processed foods would be beneficial,” she says. A diet that includes a moderate amount of healthy carbs is likely the best way to go, according to a study published in 2018 in Lancet Public Health. The researchers looked at the diet patterns and death rates in more than 430,000 people over a 25-year period. They found that people who ate a lot of carbohydrates (more than 70 percent of daily calories) as well as those who ate very little (less than 40 percent of calories) had shorter life spans than those who consumed a moderate amount. The sweet spot was 50 to 55 percent of calories from carbs, which is 250 to 275 grams of carbohydrates for someone eating 2,000 calories a day.

But if you do decide to replace some of the carbohydrates you eat with fat, it is crucial that you choose the right types. In the study, low-carb diets were linked with a higher risk of death during the study period if people swapped carbs for animal-based fats and protein. But those who replaced carbs with fat and protein from plants—such as avocados, olive oil, nuts, and seeds—had a lower risk of dying.