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The End of the Diet Debates? All Fats and Carbs Are Not Created Equal

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The End of the Diet Debates? All Fats and Carbs Are Not Created Equal TAKE-HOME MEDICAL GRAND ROUNDS POINTS FROM LECTURES BY ARTHUR S. AGATSTON, MD CME Agatston Research Institute, Miami Beach, FL; CLEVELAND CLINIC CREDIT Dr. Agatston, a preventive cardiologist, is author of the South Beach Diet and developed the AND VISITING Agatston calcium score FACULTY The end of the diet debates? All fats and carbs are not created equal ■ ABSTRACT HE PUBLIC is confused about what consti- T tutes a healthy diet: should it be low-fat The key to healthy eating is choosing “good fats”—foods or low-carb? I believe there is now a consensus high in omega-3 fatty acids and unsaturated fats, and among professionals that the healthiest diet “good carbohydrates”—foods high in fiber and having a consists of “good” fats, “good” carbohydrates, low glycemic index. The healthiest diet is the fruits, vegetables, and lean protein. Mediterranean type, consisting of lean meats, fish, nuts, This article discusses how diet has vegetables, whole fruits, and whole grains. changed from that of early humans, how the modern American diet contains an excess of ■ KEY POINTS refined carbohydrates and leads to insulin resistance and a cycle of overeating, and how The modern American diet is radically different from the to make healthy food choices to achieve one our ancestors ate during millions of years of weight loss and better health. evolution. It has led to today’s epidemic of obesity, insulin ■ resistance, and coronary artery disease. LOW-FAT, HIGH-CARB DIETS UNSUCCESSFUL The low-fat, high-carbohydrate diet recommended by the In the 1980s, Keys et al1 compared industrial American Heart Association leads to insulin resistance. societies and less-industrialized countries and concluded that diets high in fat and low in The high-fat, low-carbohydrate diet advocated by Atkins carbohydrates were to blame for coronary leads to a loss of lean body mass and is dangerously high artery disease. This led to the initial food pyra- in saturated fats. mid and the American Heart Association guidelines, emphasizing predominantly carbo- hydrates and only a small amount of fats. Since then, there has been an upswing in obesity, metabolic syndrome, and diabetes.2,3 An estimated 64% of the US population is classified as overweight or obese,4 and about 40% of Americans older than 40 years have prediabetes. Unfortunately, the American Heart Association adopted its low-fat, high-carbo- hydrate guidelines without subjecting them to a long-term clinical trial. Most trials of these diets have not been able to show weight loss or improved lipid profiles.5,6 The Oslo trial7 did show positive health outcomes from a low- Medical Grand Rounds articles are based on edited transcripts from Heart Center Grand Rounds presentations at The Cleveland Clinic. They are approved by the author but are not peer- fat diet, but results were confounded because reviewed. fish consumption and smoking cessation were 946 CLEVELAND CLINIC JOURNAL OF MEDICINE VOLUME 72 • NUMBER 10 OCTOBER 2005 Downloaded from www.ccjm.org on September 27, 2021. For personal use only. All other uses require permission. greater in the intervention group. the lipid profile. A normal liver efficiently Statin trials may provide the most unbi- metabolizes very-low-density lipoprotein ased evidence for low-fat, high-carbohydrate (VLDL) particles by lipoprotein lipase to large diets. Subjects in placebo groups are usually LDL (pattern A), the less harmful subtype. regularly counseled to eat a traditional Insulin resistance leads to a less efficient fatty National Cholesterol Education Program/ liver, because postprandial clearance of free American Heart Association step 1 diet (total fatty acids from the blood is not as effective, fat ≤ 30% of total calories, saturated fat ≤ 10% and the fatty acids accumulate in the liver. A of total calories, cholesterol < 300 mg/day). fatty liver creates malformed VLDL particles Typical results initially show a slight decrease that cannot be metabolized well by lipopro- in serum low-density lipoprotein cholesterol tein lipase, resulting in the production of (LDL-C) concentrations, then a return to atherogenic remnants. At the same time, baseline levels. high-density lipoprotein (HDL) particles are altered. These factors tend to decrease the New concepts explain failure total cholesterol level, which helps explain Several important concepts in nutrition why people with a serum cholesterol concen- developed only in the past few decades: fiber, tration of less than 200 mg/dL are still at risk. the glycemic index, the metabolic syndrome, trans-fats, the nutrient density of foods, “good The ‘thrifty gene’ theory fats,” and “good carbohydrates.” The “thrifty gene” theory holds that for early These concepts help explain why the low- humans to best survive, the body had to effi- fat, high-carbohydrate diet experiment failed. ciently store fat during times of plenty. We now know that not all low-cholesterol Accumulating fat in the abdomen enabled foods are healthy, especially many “diet” people to still run and hunt fairly well. desserts that are made of processed carbohy- A slower metabolism also conserves ener- drates and trans-fatty acids. gy during famine. Unfortunately for modern dieters trying severe calorie restriction, weight ■ INSULIN RESISTANCE loss is great initially, but lean body mass Thrifty genes declines and lowers metabolism along with fat. make sense When people eat a lot of simple carbohydrates When people start eating their usual diets they crave more soon afterwards, creating a again, they often end up heavier than they if famines vicious circle. Simple carbohydrates cause started. are frequent plasma glucose levels to rise abruptly, trigger- People vary in how rapidly they develop ing insulin secretion. Insulin allows glucose to insulin resistance. Groups such as the Pima enter fat and muscle cells, causing hypo- Indians had subsistence living conditions until glycemia. recently and have very “thrifty” genes. They When blood sugar falls below baseline lev- now have extremely high rates of obesity and els, food cravings start. High-fiber foods, like type 2 diabetes mellitus, even in children. whole grain bread, cause a smoother rise in blood sugar and a subsequent slower decline, so American diet: hunger does not resume for 4 to 6 hours. A set-up for insulin resistance Other factors heighten the glycemic An over-reliance on fast foods increases the response, making bigger peaks and faster drops likelihood of insulin resistance. The CARDIA in blood sugar. People in middle age tend to (Coronary Artery Risk Development in Young gain visceral fat, which is metabolically differ- Adults) study8 followed more than 3,000 ent from subcutaneous fat, resulting in a larg- young adults for over 15 years. The frequency er glycemic response. In addition, as people of fast food restaurant visits was directly asso- gain weight, visceral adipocytes enlarge, mak- ciated with weight gain and development of ing them metabolically more active and also insulin resistance. harder for insulin to attach to receptors, America is now often exporting its fast enhancing insulin resistance. food—and its health problems—to other coun- Insulin resistance also adversely affects tries. East Indians who have adopted a Western CLEVELAND CLINIC JOURNAL OF MEDICINE VOLUME 72 • NUMBER 10 OCTOBER 2005 947 Downloaded from www.ccjm.org on September 27, 2021. For personal use only. All other uses require permission. SOUTH BEACH DIET AGATSTON diet are developing obesity and diabetes. that ketosis is essential to burn fat: carbohy- People on the islands of Okinawa, Japan, had drates have to be eliminated from the diet to the highest longevity rates recorded in the the point that glycogen stores in the liver and world. When American bases moved in, along muscles become depleted. While the body with fast food, a dramatic increase in obesity does burn fat, to maintain blood sugar, gluco- and diabetes resulted. Their ranking in longevi- neogenesis causes muscle to be used for ener- ty has slipped vis à vis the rest of Japan.9 gy as well. This causes a starvation effect and lowered metabolism, which often leads to yo- GOOD CARBOHYDRATES VS BAD yo dieting. The glycemic index is a measure of the Foster et al18 randomized 63 people with amount that a specific food causes plasma glu- obesity to either an Atkins diet (low-carbohy- cose levels to rise compared with that of an drate, high-fat) or a conventional diet (high- index food, such as glucose or white bread. carbohydrate, low-fat, low-calorie). After 6 Some foods that we traditionally considered months the Atkins dieters lost significantly to consist of complex carbohydrates, like more weight, but differences were no longer potatoes and instant rice, actually have a significant after 1 year. higher glycemic index than table sugar. The role that fiber and the glycemic index Good fats vs bad fats of foods plays in insulin resistance and weight Another problem with the Atkins diet is that control has been demonstrated in several stud- all fats were regarded as equal, and eating sat- ies.10–13 In a three-way crossover study, Warren urated fats was actually encouraged. We now et al10 randomized 37 children (about one know a lot more about different fats and their third of whom were overweight) to eat break- health risks. fasts consisting of foods having either a high, The Nurses Health study of nearly 85,000 medium, or low glycemic index. They found women over a period of more than 15 years that the higher the glycemic index of the found that those who consumed more trans- breakfast, the more calories they ate for lunch. fat as well as a lower ratio of polyunsaturated Instant rice A review of trials of diets high in “good” fat to saturated fat had a higher risk of dia- has a higher carbohydrates, including fruits, vegetables, and betes, coronary disease, and sudden death.11 whole grains, showed that they consistently The Lyon trial19 randomized patients after glycemic index confer a reduced risk of cardiac events.14 a myocardial infarction to either a than sugar Some speculate that the protective effects Mediterranean diet or a prudent Western diet are due to the antioxidants and vitamins in and found that those on the Mediterranean fruits and vegetables.
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