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What's Worse, SUGAR or FAT? Low Carb Vs Low Fat Debate!
Manage episode 419610587 series 3564342
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Tune in as we break down the science related to a low carbohydrate and a low fat diet. We compare and contrast the research and pick a winner at the end!
During the episode we talk about the history of nutritional research, the anti-sugar community (as well as the anti-fat community), whether or not sugar is addictive, is sugar bad for you, is fat bad for you, what is the optimal approach for weight/fat loss, the obesity epidemic as it relates to food availability, the satiety index of different foods, and SO MUCH MORE!
REFERENCES:
2015 systematic review and meta analysis (Harvard) comparing LONG TERM (>1 year) of Low fat vs Higher fat and weight loss: https://www.sciencedirect.com/science/article/abs/pii/S2213858715003678
2021 Meta analysis - Low Carb (<40% carb) vs Low fat (<30% fat) - on markers of metabolic syndrome - minimum of 6 months: https://academic.oup.com/nutritionreviews/article/79/4/429/5901338?login=false
Increased food availability is associated with obesity accross THE ENTORE GLOBE (52 countries assessed): https://www.scielosp.org/article/ssm/content/raw/?resource_ssm_path=/media/assets/bwho/v93n7/0042-9686-bwho-93-07-00446.pdf
No difference of satiety in fats and carbs when given in same amount: https://www.sciencedirect.com/science/article/pii/S0002916523187570?via%3Dihub
2019 meta analysis - dietary fat, fiber, and satiety. (12 studies assessing the satiety effects of fat and carbs with different amounts of fiber): https://pubmed.ncbi.nlm.nih.gov/30166637/
Satiety index of different foods: https://pubmed.ncbi.nlm.nih.gov/7498104/
Kevin Hall 2021 study showing increased energy intake on low carb vs low fat: https://pubmed.ncbi.nlm.nih.gov/33479499/
CALORIE EQUATED STUDIES SHOWING NO DIFFERENCE BETWEEN LOW CARB AND OTHER DIETS:
2014 systematic review and meta analysis of Low Carb vs isoenergetic balanced diet on weight and CVD risk: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4090010/
Kevin hall 2017 review of 32 studies MATCHED CALORIES AND PROTEIN - found that low fat was actually superior to low carb in fat loss and TEE: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
2006 Meta analysis of RCTs - low carb (max of 60g carbs) vs low fat (less than 30%fat) on weight loss and CVD: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/409791#:~:text=We conclude that low-carbohydrate,and probably HDL-C values.
study on overweight nondiabetic women (11) isocaloric, showed that low fat decreased liver fat, and high fat increased it. Insulin also increased in low fat diet: https://pubmed.ncbi.nlm.nih.gov/15741262/
Another study with calories and protein equated that showed that high fat increased liver fat and decreased metabolic flexibility in healthy overweight
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