10, 15, 20, 25, and 30% carbohydrate. Human study!

A Randomised Crossover Trial: Exploring the Dose-Response effect Of Carbohydrate
restriction on glycaemia in people with type 2 diabetes (D-ROC2) (Ozairi et al., 2021)

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n=12, t=6 days on each diet. Controlled for protein and they tried to keep fat composition relatively similar. They tried to maintain body weight but everyone lost a little; maybe water weight because even the highest carb group was pretty low carb, but we can’t say for sure.

Five groups is a little overkill imo, but cool to see. And interesting to compare these data with now three looking at “well-formulated” diets of varying carbohydrate composition.

The good news: low carb is just as good or better than keto! The other news: it’s also just as good as low fat. Lol

My 30000-foot (potentially controversial?) take here: low carb was fine for weight loss. I think people misinterpreted this to mean carbs are intrinsically obesogenic so lower is better (ie, keto) or complete elimination (eg, the “carnivore” diet). Tl;dr: plain old low carb has helped far more and harmed far fewer than the extremes.

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