Evidence based information

[Numberonesuperguy]

I am curious about the fact that an increasing number of health professionals seem to be questioning the 30 year old mantra that fat is bad, carbs are good. Can you tell me where I can find evidence based research on dietary guidelines? There is far too much pseudo science/quackery around and I would like to read some real empirical research.

[Wendy Green]

Hi,

You can find a summary of some of the key research that backs up the theory that it is carbs (mainly unrefined, sugary carbs) that cause weight gain, heart disease and type 2 diabetes etc., rather than fat, via this link http://garytaubes.com/2010/12/calories- ... ohydrates/

Gary Taubes is the Author of Why We Get Fat , Good Calories, Bad Calories, and The Diet Delusion
all of which argue against the low-fat high-carb diets endorsed by many nutritionists.

The nutritionist Zoe Harcombe also argues against current dietary recommendations regarding carbs and fats. She is the author of:
Stop Counting Calories & Start Losing Weight: The Harcombe Diet and she also outlines a body of research that backs up her claims on her website http://www.zoeharcombe.com/about/

As for me - I think both authors have a point - since people in the UK began eating more refined, sugary foods and fewer wholesome foods, including full-fat milk and dairy products, obesity rates have soared.

Best wishes,

Wendy

[Denise Kennedy]

Hi numberonesuperguy,

This is a really big question and not one that is easily answered. I am also unclear about your starting point and what level of knowledge you currently have about nutrition and food, as this will influence where you should go to.

In terms of weight loss it remains a fact that to lose weight your energy intake must be less than your energy expenditure. Carbohydrates and proteins provide us with around 4kcals per gramme, whilst fat provides us with around 9kcals per gramme. So fat is a very energy dense nutrient. It therefore goes without saying that if we want to consume less calories we do need to eat less fat and manage our portions of other foods.

Carbs of course come in two main forms: starches and sugars (of which these then again subdivide into different types). Starches often come associated with other good nutrients (for example in wholemeal bread there is fibre, iron, B vits etc) whilst sugars often come associated with fats (for example in cakes, biscuits, chocolate and have fewer other valuable nutrients).

If you are interested in finding out more about nutrition as a whole then the book Nutrition for Dummies is quite good (by Denby, Baic and Rinzler), and the British Nutrition Foundation (www.nutrition.org.uk) has some good basic information. The Scientific Committee on Nutrition is the governments expert group on nutrition and all of their expert reports (very detailed) can be found here - http://www.sacn.gov.uk. To keep up to date on research on obesity the National Obesity Observatory is good (http://www.noo.org.uk) but very scientific and detailed.

There is tonnes of research going on about obesity - for example the NOO produces a weekly summary of research and their last one listed over 40 new research studies published on all aspects of this.

Losing weight, like many other areas, is subject to fashions and fads. They can work, but you can still go back to basics and eat a healthy, balanced diet incorporating all of the main food groups and you won't go far wrong.

[mark]

Hi numberonesuperguy,

Look for studies that have been carried out independantly without funding from any drug or food companies or large organisiation that may be funded by such companies such as governements.

In the book "how to eat well and be healthy" by Paul Chek you will find countless references on nutrition studies.
Paul is a little "out there" in some peoples opinion. Detailed in the book is the importance of organic foods, metabolic type diets and such likes. Well worth a read in my opinion if you are after research studies to read up on. thats a whole lot of bed time reading.

it would be interesting to see studies that detail the condition of the soil relative to the nutritional value of the crops it produces.

[Numberonesuperguy]

I'm afraid Gary Taubes, Zoe Harcombe and Paul Chek are exactly what I meant about pseudo science and quackery. It is interesting that in a forum that functions 'in partnership' with the NHS, 'experts' do not agree with the status quo and the policies of the NHS itself. I shall certainly have a look at the NOO and SACN research so thanks for that.