Whole grain foods

Hello,

I have a question regarding fats: why is a higher ratio in the diet considered a health risk? I have noticed that many people feel better on a paleo or low-carb diet, where the fat ratio is somewhat higher. Additionally, I wanted to ask how to keep the glycemic load low on a high-carbohydrate diet. Despite using wholegrain foods, my meal plans often result in a higher glycemic load, especially with a higher energy intake. I usually compensated by increasing the fat content in the diet, which was then between 30-40%. I'm also curious if it would be appropriate for individuals with higher fasting glucose levels (possible pre-diabetes) to increase fats to 30-40% and limit carbohydrates to 40-50% with a low GI and GL?

Thank you.

A higher proportion of fats in the diet in itself may not be risky; this is only general information. It always depends on a number of factors, the most important being the individual's health status, the total amount of fats used, their quality, and the ratios between groups of fatty acids (saturated vs. unsaturated, monounsaturated vs. polyunsaturated, etc.). Essentially, it is valid to say that even a properly structured low-carb system is healthy considering the higher proportion of fats.

The glycemic load (GL) is an "artificial" parameter that should always be perceived with some reservation and simultaneously in relation to other nutritional characteristics. For example, if side dishes (as the main source of carbohydrates) are based on whole grain products (ideally in the form of whole unpeeled grains), and the fiber and fat content in the given meal (or daily diet) align with common standards, the metabolism will react to higher GL values with relatively slow sugar release into the bloodstream, so essentially such a situation will be completely fine (in terms of balanced energy balance). Always remember that in our studies, we aim to translate generally defined nutrition rules into practice, so theoretically presented numbers may not be translatable into reality down to the last detail.

For individuals with pre-diabetes, reducing the excess carbohydrates in the diet is always beneficial. In the context of monitoring the energy balance, you should compensate by increasing the proportion of fats, just make sure to be strict in adhering to all the related rules regarding fats.