High protein and high carbohydrate diets
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High Protein vs. High Carbohydrate Diets: Metabolic and Health Outcomes
Weight Loss and Hunger Control: High Protein and High Carbohydrate Diets
Both high-protein and high-carbohydrate diets can be effective for weight loss when calories are restricted, with studies showing similar reductions in body weight and fat mass for both approaches . However, individuals on high-protein diets often report greater satisfaction and less hunger compared to those on high-carbohydrate diets, which may help with adherence to the diet 21. High-protein diets also tend to reduce the hunger hormone ghrelin more effectively, further supporting appetite control .
Blood Sugar, Insulin Sensitivity, and Diabetes Management
High-protein diets have shown significant benefits for people with prediabetes and type 2 diabetes. These diets can lead to higher rates of prediabetes remission, improved insulin sensitivity, and better β-cell function compared to high-carbohydrate diets 1310. High-protein diets also increase the release of glucose-lowering hormones such as GLP-1 and GIP, which help regulate blood sugar . In people with type 2 diabetes, a carbohydrate-reduced, high-protein diet can lower HbA1c and liver fat content more effectively than a conventional high-carbohydrate diet, even when body weight remains stable . High-protein, low-carbohydrate diets have also been shown to reduce fasting plasma glucose and improve glycemic control in people with diabetes .
Cardiovascular Risk Factors and Inflammation
High-protein diets, especially when combined with calorie restriction, can improve several cardiovascular risk factors and markers of inflammation. These include reductions in C-reactive protein, E-selectin, proinflammatory cytokines (such as TNF-α and IL-6), and oxidative stress markers 13. However, some long-term population studies suggest that diets high in protein and low in carbohydrates may be associated with increased total mortality, including higher risks of cardiovascular and cancer mortality . In contrast, moderate-carbohydrate diets with a higher intake of plant protein are linked to lower cardiovascular risk factors, particularly in younger adults .
Body Composition and Fat Metabolism
High-protein, low-carbohydrate diets can reduce body fat mass, adipocyte size, and the development of white adipose tissue, primarily by reducing hepatic lipogenesis (the process by which the liver creates fat) . These diets also tend to increase resting energy expenditure, which may further support fat loss .
Athletic Performance and Muscle Recovery
High-carbohydrate diets are particularly beneficial for endurance athletes, as they help maintain muscle and liver glycogen stores, supporting sustained energy and performance. High-protein diets, on the other hand, are recommended for strength and endurance athletes to support muscle repair and anabolic processes .
Gut Health and Infection Risk
There is evidence that high-fat, high-protein diets may increase the risk of certain gut infections, such as Clostridioides difficile, especially during antibiotic treatment. In contrast, high-carbohydrate diets may offer some protection against these infections, possibly by supporting a healthier gut microbiome .
Conclusion
High-protein and high-carbohydrate diets each have unique benefits and potential risks. High-protein diets are effective for weight loss, appetite control, and improving metabolic health, particularly in people with prediabetes or type 2 diabetes. However, long-term adherence to high-protein, low-carbohydrate diets may be linked to increased mortality risk, especially if protein sources are primarily animal-based. High-carbohydrate diets support endurance performance and may protect against certain gut infections, while moderate-carbohydrate diets with plant protein are associated with better cardiovascular health. The choice between these diets should consider individual health goals, risk factors, and personal preferences.
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