A recent study reveals that prioritizing whole, high-quality carbohydrates over refined carbs in low-carbohydrate diets can significantly decrease inflammation, suggesting a promising strategy to enhance long-term health outcomes.
Researchers investigated the relationship between different low-carbohydrate diet patterns and biomarkers linked to oxidative stress and inflammation—factors known to contribute to chronic diseases such as type 2 diabetes, obesity, cardiovascular disease, cancer, and neurodegenerative disorders. The study emphasizes that not all carbohydrates affect inflammation equally, with quality playing a key role.
High-quality carbohydrates, characterized by foods containing at least one gram of fiber per ten grams of carbohydrate—examples include apples, broccoli, oats, whole grains, nuts, fruits, and legumes—were associated with lower levels of inflammatory markers in the blood. Conversely, low-quality carbohydrates, such as sugary beverages, refined grains, and sweet baked goods, tend to provoke chronic inflammation due to rapid blood sugar spikes, diminished fiber content, nutrient loss from processing, and the generation of inflammatory compounds.
The study analyzed data from 2,225 participants (median age 59) in the Framingham Heart Study Offspring cohort, using dietary questionnaires collected approximately 6.7 years apart. Two scoring systems were developed to assess carbohydrate quality within low-carb diets: the High-Quality Low-Carb Diet Score (HQ-LCDS), which emphasizes consumption of high-quality carbs alongside fats and proteins, and the Low-Quality Low-Carb Diet Score (LQ-LCDS), which reflects reduced intake of high-quality carbs.
Nine biomarkers related to oxidative stress and inflammation, including C-reactive protein and interleukin-6, were measured over time. Findings showed that individuals with higher HQ-LCDS experienced a significant decrease in inflammation and oxidative stress markers. Specifically, the composite inflammation score dropped by approximately 0.31 points among those adhering to high-quality carb consumption within a low-carb framework. In contrast, lower HQ-LCDS was linked to increased inflammation, while LQ-LCDS diets showed no significant benefits and were associated with worsened inflammatory profiles.
Notably, the healthiest low-carb diets contained three times the amount of whole grains compared to refined grains. Participants with the highest HQ-LCDS also consumed more vegetables and nuts and reduced intake of sugary foods and sodas, without sacrificing berries or whole grains.
The study underscores the critical importance of carbohydrate quality in dietary approaches aimed at reducing inflammation. It suggests that focusing on whole grains, vegetables, fruits, and legumes rather than simply cutting carbohydrates or consuming refined carbs is essential to lower inflammation and potentially reduce the risk of chronic diseases.
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