Is the High Carbohydrate or the High Protein Diet healthier? Time and again, this subject has been debated by health pundits and diet gurus alike. From my vantage point, it appears that individual preferences to that depends largely on one's specific goals and beliefs. Therefore, I wish to point out that in my examination of a much hackneyed subject, my interest pertains solely to two areas. First, I'm curious to know which food compound or combination favors the creation of proportionally leaner body mass. Second, the impact such food compounds might have on causing common pathological conditions and aging.
As it turns out, studies have proven that a higher intake of Carbohydrate compared to Protein, increased cellular activity in Fat tissue, as opposed to Muscle tissue (1). Furthermore, it was evidenced that a proportionally higher consumption of Carbohydrates, seemed to drive those Genes which are linked to diseases such as Inflammation, some Cancers, Dementia, Alzheimer's, Diabetes, much harder. At the same time, reduced Carbohydrate intake appeared to first deactivate a Gene connected with Cardiovascular diseases, and second, to have an effect on another Gene that has been related to the maintenance of youthfulness (2).
At first look, the battle seems to lean in favour of the High Protein Diet, but hang on, does it really? What defines a High Protein Diet? Although it is true that data supports lowering the Carbohydrate content in our diets, that in no way endorses excessive consumption of Protein. It is therefore imperative to note that in the studies referenced, dietary intake of Protein did not exceed 35% of total caloric intake. Also of equal importance to note, is that diets which are dangerously high in Protein might lead to a whole host of health problems as well.
So before we bet our bottom health dollar on either side of this Carbohydrate vs Protein tug of war, let's look at the studies and learn a little more on the workings of these Food Substances on our 1. Muscle and Fat cells; and 2. Gene Expression, where information derived from DNA is translated into materials which are either being used by our cells to perform its functions, or for its own structure.
Metabolic Activity in Muscle vs Fat Tissue, in response to diets which are proportionally different in Carbohydrate and Protein content.
In a joint study between the University of Chicago and the University of Illinois, diets which were lower in Carbohydrates, which comprised of 35% Carbohydrate, 35% Protein, 30% Fats, increased responsiveness of the hormone Insulin, within Muscle tissue. Since Insulin mediates intracellular signaling via its influences on certain enzymes related to protein synthesis, this diet effectively improved metabolic responses in Skeletal Muscle, thereby enhancing the production of Muscle cells.
Conversely, diets which were higher in Carbohydrates, comprising 60% Carbohydrate, 12% Protein, 28% Fats, induced elevated signaling on the same enzymes within Fat tissue, which implies that a diet which is chronically high in Carbohydrate load would create more metabolic activity, increased growth and division of Fat cells.
In short, the diet which was lower in Carbohydrates encouraged growth of Skeletal Muscle whereas the diet with increased Carbohydrates encouraged growth of Fat cells.
Genetic Activity leading to some Pathologies, in response to diets which are proportionally different in Carbohydrate vs Protein content.
Research was conducted at the Norwegian University of Science and Technology to observe how a higher Carbohydrate vs a lower Carbohydrate Diet affected Gene Expression. While one group of participants were fed increased quantity of Carbohydrates in diets consisting 65% Carbohydrates, 15% Protein, 20% Fats; a second group was fed reduced Carbohydrates in diets consisting 35% Carbohydrates, 35% Protein, 30% Fats. Even though the percentage of total Fats in the diets varied, Omega-3 and Omega-6 Fatty Acids were kept constant in both Diets.
In the First Group, it was observed that the Carbohydrate-rich diet triggered activity in our bodies' Inflammatory Genes, as well as a whole group of Disease-related Genes such as Diabetes, Cancer, Alzheimer's. On the other hand, when the second group was fed the Carbohydrate-reduced diet, a Gene that has been linked to causing Cardiovascular diseases, appeared to become inactivated. In addition, the reduced Carbohydrate diet seemed to have a positive effect on what scientists dubbed the "Youth Gene".
It is a well known fact that too much Carbohydrates in our diets will cause a spike in Insulin, which we know to be a hormone responsible for Glucose conversion in the blood stream. But according to the researchers of this study, it is “not as simple as regulation of Blood Sugar". It is in our interest to limit Insulin production because that defense response is indeed Inflammatory. In order to reduce Insulin secretion, it is advisable to control Carbohydrate consumption and to spread our dietary intake equally throughout the day into 5-6 meals.
Results of this study also showed that even a 6-day reduction of Carbohydrate load made a difference in Gene Expression, although the researchers were quick to point out that in order to make any real progress in decreasing our Genes' vulnerability, one would have to make this reduction a permanent feature of our diets.
Conclusion
In managing our diets with the perspective on staying healthy, I think it is most useful to first have the ability to think a little more about how our diets affect our biochemistry and physiology, and then decide for yourself which route you wish to take, rather than following diet fads and propaganda blindly.
I invite you to start looking at food in different light, to understand that the function of food is not limited to the providence of fuel for our bodies. If that was the case, then food would be a straightforward mathematical sum of caloric input vs output. But indeed, that would be oversimplification.
In fact, the broken down components of foods we ingest every day go on to interact with organic molecules in our bodies, setting off biochemical reactions and chains of genetic communication which resonate throughout every cell. These have tremendous impact on our bodily functions, and might eventually translate into disease formation. Although it is far fetched to say that foods can prevent illnesses, it is clear that by picking the right diet, we can at least reduce the likelihood that our genes might be put in disease-causing dispositions.
So what does a healthy diet look like? Well, as you might have guessed by now, the answer varies according to individual health conditions and goals. The truth is that most western diets today are heavily carbohydrate laden (approximately 65% of total caloric intake), hence reduction of Carbohydrates in general will be beneficial. However, I'd like to emphasize that the gist of the matter really lies in keeping our Carbohydrate intake in check, and ensuring the right proportions of Carbohydrates vs Protein vs Fat in our diets as much as possible. It does not mean piling on Protein indiscriminately, nor does it mean cutting Carbohydrates out completely from our diets, for that would be contraindicative, for a spectrum of reasons that merits separate discussion. (Note: Fruit and Vegetables are sources of Carbohydrates too).
Therefore, in light of the latest research, and barring any existing health conditions or special needs, it seems that maintaining the following proportions of 35% Carbohydrates, 35% Protein, 30% Healthy Fats, of our individual total daily recommended caloric intake, in each of the 5-6 meals that are well spread throughout the day, would be the smartest strategy, and that is my safest bet!
Sources:
- Devkota Suzanne, Layman Donald K. (2011). Increased Ratio of Dietary Carbohydrate to Protein shifts the focus of Metabolic Signaling from Skeletal Muscle to Adipose. Nutrition and Metabolism 2011, 8:13 doi:10.1186/1743-7075-8-13.
- Feed Your Genes. Norwegian University of Science and Technology. (September 19, 2011). Retrieved October 9, 2011 from : http://www.ntnu.edu/news/feed-your-genes
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