14 nutrition facts backed by strong evidence

Wooden Platter With Salmon, Avocado, Nuts and OilThere are many mixed opinions in nutrition science.

Dozens of studies are published every week, but most of them are of a low quality.

The studies most commonly promoted by the media are test-tube studies, animal studies or observational studies.

These studies have limited value on their own, and their results often completely contradict each other.

This has caused a lot of confusion about what constitutes evidence-based nutrition.

However, there are a few facts in nutrition that are truly backed by strong evidence.

These are supported by systematic reviews, meta-analyses or randomized controlled trials — the best types of studies we have.

Here are 14 nutrition facts that are supported by strong evidence.

1. Low-Carb Diets Promote Weight Loss

Low-carb diets are undeniably effective for losing weight, although the mechanism behind it is hotly debated.

They have been shown to produce results equal to or better than low-fat diets in studies lasting anywhere from 6 weeks to 2 years (1, 2, 3, 4, 5, 6, 7, 8, 9).

In fact, a detailed analysis of 17 randomized controlled studies found that overall, low-carb diets led to greater weight loss and reduction in heart disease risk factors, when compared to low-fat diets (10).

Low-carb diets appear to be particularly beneficial for people with metabolic syndrome, who carry excess weight around the middle and are at an increased risk of diabetes.

In a 12-week study of men with metabolic syndrome, the low-carb group lost nearly twice as much weight as the low-fat group. They also had a 20% average decrease in abdominal fat, compared to 12% in the low-fat group (7).

In many studies, the low-carb groups were allowed to eat unlimited protein

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