If you’re looking to improve your heart health, you may want to try eating a low-carb, high-fat Mediterranean diet. Why? Because a new study published in The American Journal of Clinical Nutrition found that eating a low-carb (no more than 20% of daily calories from carbs), the high fat-style Mediterranean diet may reduce the risk of cardiovascular disease (CVD). For the study, obese study participants reported both improved insulin resistance and cholesterol levels compared to those who ate a moderate carb (40%) or high carb (60%) diet over a five-month period.
What is a low-carb, high-fat Mediterranean diet, anyway?
“The low-carb, high-fat Mediterranean diet includes a variety of food groups including vegetables, fruits, whole grains, fish, olive oil, nuts, seeds, protein and even butter, full-fat dairy, red meat, bacon and eggs,” says Grace Derocha, RD, CDCES, registered dietitian and National Spokesperson from The Academy of Nutrition and Dietetics. Macronutrients for a low-carb, high-fat Mediterranean diet include:
Carbs: 20-40%Fat: 35-45%,Protein: 25-35%
“The study deduced that participating in a low carb diet, even with 21% of daily calories from saturated fat, still showed improvements in heart health,” says Derocha. “This could suggest that the benefits of low-carb may outweigh the proposed risks that have been linked to saturated fats being linked to higher levels of LDL (lousy or bad cholesterol) and a higher risk of heart disease.” She notes that researchers did say that it is not clear if it was a more restrictive low carb diet (more like the keto diet) with 10% or less of daily calories from carbs, if it would negatively impact heart health. “Carbohydrate restriction might lower cardiovascular risk independently of body weight, but many major multi-centered trials and research studies must be done to continue the research in this area,” says Derocha.
Are there any risks to eating this way?
“People should know and understand their health history and goals are before following any diet plan, and discuss with their doctor and registered dietitian for sound advice,” notes Derocha. This low-carb, high-fat Mediterranean diet may not be a good fit for everyone. “Saturated fat should be consumed with caution, especially for those who have elevated cholesterol or a history of CVD,” says Julia Zumpano, RD, registered dietitian at Cleveland Clinic. And there could be potential risks and downsides if you choose to follow this diet. According to Derocha, these can include:
Constipation due to lack of fiberLack of certain vitamins and minerals that would come from carbohydrates, beans, lentils, fruits and more, and lack of variety of different food groupsLack of specificity of macronutrient counting could easily increase saturated fats if one is not thinking about the processDecreased joy in the process of enjoying foodFatigue/lethargyBrain fogHeadaches
How to implement a low-carb, high-fat Mediterranean
If you’re looking to try a low-carb, high-fat Mediterranean eating plan, here are a few things to keep in mind. “Begin to reduce your portion of carb by 50% of current intake at meals and supplement with additional fat included with the meal, such as extra virgin olive oil added to protein or vegetables, avocado, nuts or seeds included in each meal, choose fatty fish more often—ideally two to four meals per week,” says Zumpano. Adds Derocha, “Be specific about choosing carbs that are nutritious and have fiber, and stay hydrated. Also, see your doctor about recommendations, and to have blood work drawn before and during to keep health goals in mind during the process.” Next up: 25 Things to Know About the Mediterranean Diet
Sources
Grace Derocha, RD, CDCES, registered dietitian and National Spokesperson from The Academy of Nutrition and DieteticsJulia Zumpano, RD, registered dietitian at Cleveland Clinic
