Quality of Macros Matters, Says New Study

Pictured recipe: Arugula, Chicken & Melon Salad with Sumac Dressing

It’s the start of a new year and if you’re like many people, you’re probably looking for ways to incorporate healthier habits into your routine. You may even be toying with the idea of a low-carb diet. You’ve seen others lose weight on it so you have “proof” it can work. 

Low-carb diets come in many different forms, from keto to paleo (even though paleo isn’t necessarily marketed as low-carb, it cuts out whole grains and beans, which are both higher-carb foods). 

But is low-carb the way to go? 

Maybe, according to a new investigation published on December 27, 2023 in JAMA Network Open. But if you want quality results, you’ll want to check the quality of your macros—because simply cutting carbs does not guarantee the results you want, especially long-term.

How Was the Study Conducted?

For this study, researchers reviewed data from three large cohort studies—the Nurse’s Health Study, the Nurse’s Health Study II and the Health Professionals Follow-up Study. They considered five different indices from this data regarding low-carb diets (LCD): 

• Total low-carb diet (TLCD), emphasizing overall lower-carb intake
• Animal-based low-carb diet (ALCD), focusing on animal-sourced protein and fat
• Vegetable-based low-carb diet (VLCD), emphasizing plant-based protein and fat
• Healthy low-carb diet (HLCD), focusing on less refined carbs, more plant protein and healthy fats
• Unhealthy low-carb diet, emphasizing more refined carbs, animal proteins and unhealthy fats

Participants included both males and females from several race and ethnic groups, including African American, Asian, Hispanic, non-Hispanic White and unknown. The number of participants that were included in the study totaled 123,332 with an average age of 45. 

Because the cohorts being studied were from long-term studies, researchers were able to analyze diet and weight gain over 4-year periods. 

What Did the Study Show?

After participant data was adjusted for other lifestyle factors, the researchers looked specifically at diet makeup, BMI and weight gain for each cohort per each 4-year cycle. 

What they found was that a high-quality low-carb diet filled with plant-based proteins and healthy fats was associated with slower weight gain compared to a lower-quality low-carb diet primarily made up of animal-based proteins and fat (hello, keto).

Therefore, the researchers assert, it is not just about the ratio of macros—carbs, protein and fat—but also about the quality of them when attempting to maintain a healthy weight.

Why Does This Matter?

When looking for an eating pattern that works for you, you want to consider the long-term picture. What eating style can you stick with long-term? What foods work best for your body? Do you have the energy you need to make it through your day performing your best?

The answers to these questions will be different for each person. 

Here’s what we know. Eating more plants and healthy fats helps us live longer. Whole grains do too. These are all high-quality foods. 

If you feel better eating fewer carbs, make sure the carbs you do eat are high-quality. And include high-quality plant protein from vegetables, legumes, nuts and seeds, as well as healthy fats, like avocados and olive oil (nuts and seeds also provide healthy fat).

If you’re someone who needs some meat, eggs and dairy to feel satisfied, that’s okay, too. It’s really about balance—and that includes other lifestyle choices. Physical activity, dealing with your stressors and getting plenty of quality sleep also matter and will contribute to your overall health and quality of life in addition to diet.

The Bottom Line

Include plenty of high-quality foods in your diet and find the ratio of macros that works for you. Round this out with regular physical activity, reduced stress and plenty of quality sleep. And strengthen your social circle. Research shows that having strong social connections helps prevent cognitive decline, including dementia, as well as depression.