You’ve heard it before, and maybe you’ve even tried it. Carbs and Fat should be kept apart in each meal.
Well … too bad that isn’t backed up by science. Here’s an article by Alan Aragon going over the issue:
More proof that having fat with carbs won’t hinder fat loss
A relatively recent
trial examined the effects of 3 diets consisting of roughly 1400 kcals
each for 8 weeks, followed by 4 weeks of maintenance [3]. The diets had
the following macronutrient proportions: a) very low fat (70% carb,
10% fat, 20% protein), b) high unsaturated fat (50% carb, 30% fat, 20%
protein), and c) very low carb (4% carb, 61% fat, 35% protein). Since
none of the groups were told to separate their fat and carb intake, the
high unsaturated fat group should have lost the least amount of fat
because of all that dreadful mixing, right? On the contrary, no
significant differences were seen in total weight loss, or loss of
bodyfat percent. And here’s the kicker: this lack of difference in
bodyfat reduction was seen despite the distinctly different effects
each diet had on fasting insulin levels.Another recent trial compared
two 1500 calorie diets, a non-ketogenic diet and a ketogenic one [4].
Insulin sensitivity was equally improved between the groups. No
inhibition of fat loss was seen in the non-ketogenic diet despite the
fact that it was moderate in both fat (30%) and carbs (40%). In fact,
the non-keto group lost more bodyweight and bodyfat than the keto
group, although neither of these effects was statistically significant.
It appears that any threat of fat/carb combining slowing fat loss is
imagination-based.Nails in the coffin, anyone?
The current body of research
focuses on obese, deconditioned, or untrained subjects. And still, the
moderate-carb/fat-combining fails to show a fat loss disadvantage over
carb-restricted or carb-separated conditions. Putting athletic subjects
through the same conditions would show even LESS of a difference. Since
fit folks have far better glucose and insulin metabolisms than the
unconditioned obese, nit-picky combination or separation would be a
nonfactor for fat loss.The bottom line is that as
long as you’re aware of your macronutrient targets for the day, go
ahead and sludge that peanut butter into your oatmeal if your little
heart desires it. Leave the neurotic eating behaviors for those with a
lot of faith in fairy tales.
