People following a low carbohydrate diet (LCD) should concentrate on eating more high-quality sources of carbohydrates and consume fewer refined carbs to reduce inflammation, according to new research.
Researchers found that opting for better quality carbs – including vegetables, legumes and whole grains – as part of a low-carb diet can significantly reduce inflammation, a process which contributes to the development of various diseases including type 2 diabetes, obesity, neurodegenerative diseases, some cancers and cardiovascular disease.
Previous studies have looked at the potential of low-carb diets in reducing inflammation to lower the risk of chronic disease and in this latest study, researchers looked at the links between varying low-carb diets and any changes in oxidative stress and inflammation biomarkers.
The study authors concluded: “The findings of our study suggested that long-term adherence to LCD patterns, particularly one that includes a lower intake of low-quality carbohydrate but maintains high quality carbohydrates, is associated with lower inflammation and oxidative stress score, which may result in a reduced chronic diseases risk in the aging populations.
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“This lends support to recommendations on preserving high-quality carbohydrates in the context of lower-carbohydrate diet pattern and replacing low-quality carbohydrate foods with healthy sources of fat and protein.”
A high-quality carb diet includes lots of non-starchy vegetables, whole grains, nuts, whole fruits, and legumes, while the low-quality version features higher intake of ultra-processed foods such as sugar-sweetened beverages, refined grains, and sweet baked desserts.
These types of foods can trigger chronic inflammation through rapid blood sugar spikes, reduced fibre intake, nutrient loss through the refining process, and the formation of inflammation-triggering compounds.
The study was made up of 2,225 participants, with a median age of 59, who underwent medical examinations every four years, with data taken from the seventh and eighth examination cycles (1998-2001 and 2005-08), with an average follow-up of 6.7 years.
