Scientists Identify the “Sweet Spot” of Carbohydrate Intake for Heart Health

Low-carbohydrate diets are often promoted as a universal strategy for weight loss and improved cardiovascular health. However, a new study suggests that the relationship between carbohydrate intake and heart disease risk is more complex than previously thought.

The research, published in the The American Journal of Clinical Nutrition, indicates that moderate carbohydrate consumption may offer the most favorable balance for long-term health.

Scientists from the Texas A&M University School of Public Health analyzed data from 174 studies involving a total of 11,481 adults across 27 countries. They compared the effects of low-carbohydrate diets (in which carbohydrates account for 45% or less of daily calorie intake), ketogenic diets, and more balanced eating patterns with higher carbohydrate content.

The findings showed that all forms of low-carbohydrate diets could promote weight loss and improve certain markers of metabolic health, including blood pressure and triglyceride levels. However, the effects varied depending on the specific health outcome being measured.

Ketogenic and low-carbohydrate diets were most commonly associated with increases in LDL cholesterol, often referred to as “bad” cholesterol.

The authors noted, however, that the relationship between LDL cholesterol and actual cardiovascular disease risk remains a subject of ongoing debate. They pointed out that lipid ratios, which are considered more informative indicators of cardiovascular health, improved across all dietary approaches examined.

The most consistent and broadly beneficial outcomes were observed among diets with moderate carbohydrate intake. These eating patterns produced more balanced improvements across multiple health markers than stricter low-carbohydrate regimens.

Additional analyses revealed several notable trends. The strongest benefits were observed among women and individuals who were overweight or obese. More pronounced improvements were also seen when participants followed the diet for at least six months, particularly regarding triglyceride levels and markers of inflammation.

Researchers further found that replacing carbohydrates with a combination of healthy fats and proteins produced better results than substituting them with fats or proteins alone.

The authors acknowledged several limitations. Most of the studies included in the analysis were conducted in North America and Europe, and the quality of the foods consumed was often not taken into account. In addition, some subgroup analyses were based on limited data, reducing the certainty of certain conclusions.

Nevertheless, the researchers emphasize that the findings are important given that cardiovascular disease remains the leading cause of death worldwide, accounting for approximately one in every three deaths globally.

The results suggest that, rather than adopting extremely restrictive eating patterns, a balanced approach with moderate carbohydrate intake may provide the most sustainable benefits for heart and metabolic health.

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