One of the largest and most comprehensive studies in this field was conducted on as many as 135,000 people from 18 different countries, aged between 35 and 70 years. The results of this study showed that a diet dominated by carbohydrates (approximately 77% of total daily calorie intake) brings with it a 28% higher risk of premature death compared to a low-carbohydrate diet. This is a surprising and at the same time very important finding.

Why are refined carbohydrates so problematic?

Refined carbohydrates are those that are heavily processed and often stripped of most of their nutrients and fiber. This includes white bread, pastries, sweets, pasta made from white flour, and many industrially processed foods. When we consume these products, they quickly turn into sugar in the body, causing sudden spikes in insulin and blood sugar levels. In the long term, this leads to weight gain, insulin resistance, and an increased risk of type 2 diabetes as well as cardiovascular diseases.

What about fats?

Surprisingly, the same study showed that people whose diet contains about 35% fat have a 23% lower risk of premature death and an 18% lower risk of stroke. Particularly interesting was the finding that a low intake of saturated fats (less than 3% of daily calorie intake) can even increase the risk of early death.

Of course, it is important to distinguish between different types of fats. Unsaturated fats, which are found in olive oil, avocado, nuts, seeds, and fatty fish, are extremely beneficial to health. In contrast, trans fats, which hide in industrially processed products such as pastries, margarine, and fried foods, significantly increase the risk of heart and vascular disease. Trans fats are known for raising the level of bad LDL cholesterol and lowering the level of good HDL cholesterol.

How much fruit and vegetables is enough?

Researchers also found that for optimal health, it is recommended to consume 3 to 4 servings of fruit, vegetables, and legumes per day. This means about 375 to 500 grams per day, which significantly reduces the risk of various chronic diseases, including cardiovascular diseases, diabetes, and some types of cancer.

What do experts say?

Dr. Andrew Mente, one of the leading authors of the study, told the prestigious journal The Lancet : Our findings show that we should move away from low-fat diets and focus on reducing intake of refined carbohydrates. Dr. Dariush Mozaffarian from Tufts University also emphasizes that nutritional guidelines often focus too much on reducing fat, instead of encouraging the consumption of healthy fat sources and whole foods.

How to balance your diet?

To reduce the risk of disease and improve quality of life, a balanced diet is essential. Here are some practical tips:

• Reduce intake of refined carbohydrates, such as white bread, sweets, and pastries.
  
  
• Choose whole grain carbohydrates, such as whole grains, quinoa, brown rice, and legumes.
  
  
• Consume healthy fats, which can be found in olive oil, avocado, nuts, and seeds.
  
  
• Avoid trans fats, which are found in processed and fried foods.
  
  
• Include 3 to 4 servings of fruit, vegetables, and legumes every day.

The latest research teaches us that carbohydrates, especially refined ones, are often more to blame for health problems than fats. However, this does not mean that we should consume fats without limits – it is important which fats we choose. Unsaturated fats have many health benefits, while trans fats carry risks. The key to a long and healthy life is a balanced diet rich in whole foods, fruits, vegetables, and healthy fats.

By following these recommendations, we can significantly improve our health and reduce the risk of many chronic diseases. So, next time you plan your meals, think about how you can create the right balance on your plate.