Cut the carbs and boost fats and protein to avoid disease, obesity

THE average Australian diet has been turned on its head by leading nutrition experts as researchers from CSIRO Health and Biosecurity urge Aussies to ditch the “low fat” mindset.

THE average Australian diet has been turned on its head by leading nutrition experts. Researchers from CSIRO Health and Biosecurity are urging Aussies to ditch the “low fat” mindset and instead boost intake of healthy fats and protein.

And they say reducing carbohydrates is the evidence-based way to help ward off — and even reverse — type 2 diabetes and metabolic conditions.

CSIRO Low-Carb Everyday is a diet plan led by principal research scientist Professor Grant Brinkworth and senior research dietitian Pennie Taylor.

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Cheryl Williamson, 72, with her grandkids Denham, 5, Memphis, 10, and Channing, 6. Picture: Ellen Smith

Prof Brinkworth said given two-thirds of Australian adults were overweight or obese, and a million Aussies have diabetes, there was an urgent need to reverse the cascade of disease caused by poor food choices.

“I don’t think a lot of people understand that even a little bit of extra weight can start the process towards disease,” Prof Brinkworth said.

“People who are overweight or obese typically have poor blood glucose control when they consume food. That’s what damages blood vessels and increases risk of type 2 diabetes.

“But this low-carb dietary pattern can minimise blood glucose spikes throughout the day.”

The low-carb diet, with 14 per cent of daily kilojoules coming from unrefined carbs, was tested in 115 overweight and obese adults with type 2 diabetes over two years.

Half followed this dietary plan, while the others had an equally energy-reduced diet that more closely followed the typical eating plan of Australians: high in carbs (53 per cent of daily kilojoule intake) and low in fat and protein.

Senior research dietitian Pennie Taylor. Picture: AAP

After a year, both groups lost an average of 10kg, and had similar reductions in blood pressure.

But double the proportion of people eating low-carb — 40 per cent — reduced their reliance on diabetes medications, and significantly improved their blood sugar control.

They also reduced their cardiovascular disease risk by increasing “good” HDL cholesterol.

Two years after starting the diet, they were tested again, and the low-carb benefits remained.

“This is where the science is right now in terms of weight and diabetes management,” Prof Brinkworth said of this diet, the companion book to last year’s CSIRO Low-Carb Diet.

GP Dr Robert Szabo started the Low Carb Clinic two years ago after he eliminated his need for Metformin by changing his diet upon being diagnosed with type 2 diabetes. He said there was a “desperate” need for new nutritional guidelines that acknowledged the problem, with two million Aussies — many of them unaware — having pre-diabetes.

“It’s pretty obvious that if you have a disease where you can’t control your glucose, and high blood glucose is toxic, then why on earth would you eat it?” Dr Szabo said.

Just over two months after swapping to a low-carb diet Gisborne grandmother Cheryl Williamson (above, with grandsons Denham, Memphis and Channing) no longer needed the insulin she had relied on for 20 years.

Over the past year, the 72-year-old has lost almost 40kg, after swapping breakfast cereal, lunch time sandwiches and ice-cream to salads, meat, and a sweet treat of yoghurt with strawberries.

“My husband said if we didn’t do something, I was going to die,” Mrs Williamson said.

“Now I’m sleeping better, it’s easier to move. All my friends want to know what I’m doing.”

Bettina Ferguson with her children Olivia and Abby. Picture: Josie Hayden

HIDDEN SUGAR DITCHED

BETTINA Ferguson ditched low-fat food options from her shopping trolley nearly one year ago.

The mother of two said her family has felt better ever since.

“I noticed that low-fat milks and other products were much higher in sugar,” she said.

“I tried to increase the healthy fats and proteins in my kids’ diets and get rid of all the sugary stuff.”

Mrs Ferguson, 48, said the whole family has benefited from the lifestyle change and thinks the CSIRO diet will benefit many others.

The mother to Abby, 7 and Olivia, 10, said it’s sometimes difficult to convince her kids to eat healthy but the struggle is worth the benefits.

“I know low-fat products, which are high in sugar, have been linked to a suppressed immune system and early dementia,” she said.

“Olivia is a sugar fanatic so she’s a bit difficult and always seeking out lollies.”

Mrs Ferguson said the research conducted by the CSIRO makes their recommendations a trusted resource which is family-friendly. The Port Melbourne family of four does its best to stay active outdoors while being aware of healthy eating choices.

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