Should We Eliminate Starch from Our Diet?

Low-carbohydrate diets are popular for weight loss, but many people cannot sustain such restrictive diets indefinitely.

A new study has investigated the effects of returning to a high-carb diet after losing weight on a very low-carb diet. The results show that the body's response may largely depend on the type of carbohydrate consumed.

In this study, 54 men and women aged 18 to 50 who were overweight or obese were first given a very low carbohydrate diet. Their meals were fully prepared and provided to them, and the diet had a calorie deficit of about 40%.

After the participants lost about 15 percent of their body weight, they were randomly assigned to three groups for 10 weeks: continuing a very low-carb diet, a high-carb diet with a higher portion of refined grain starch, and a high-carbohydrate diet with a higher portion of added sugar.

The two high-carbohydrate diets were similar in total carbohydrate, fat, and protein content.

What did the high-starch diet change?

Examining the blood samples of about 40 participants showed that the diet containing more starch than refined grains, compared to the other two diets, was associated with more activation of some cells and pathways of the immune system and signs of inflammation.

Researchers believe that one of the possible explanations is the rapid increase in blood sugar after consuming refined grains. Such increases may activate some immune system pathways and ultimately contribute to inflammation.

Interestingly, the group that received a higher portion of added sugar showed the lowest level of activation of some immune pathways. But the researchers emphasize that this result does not mean that added sugar is healthy; Because reducing the activity of some immune responses may also affect the body's defense power.

no The findings of this study cannot be generalized to all starchy foods. In this experiment, part of the starch came from refined grains, and the results do not mean that sources such as whole grains, legumes, or other carbohydrate-containing foods have the same effect.

This study was also small and the main phase lasted only 10 weeks; Therefore, it is not clear whether such changes will remain in the long term or the body will adapt to the new diet.

Taken together, the findings are a reminder that when it comes to choosing carbohydrates, it's not just the quantity that matters. The type and quality of the carbohydrate source can also play a role in the body's metabolic and inflammatory response.