哈佛在刺烙針(Lancet)雜誌發表的期刊，我看到的新聞，大多只說一半，甚至說錯了(應是50~55%最長壽)，大眾應該要搞清楚，以免反而走向錯誤的飲食方式。 

全文見https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext 有pdf可下載

 此文研究對象年齡45~64歲，分析裡，需注意的包括﹕

1)     碳水化合物佔熱量50~55%最長壽，>70%和<40%一樣活較短 (U型或J型關係)。a percentage of 50–55% energy from carbohydrate was associated with the lowest risk of mortality. …both low (<40%) and high carbohydrate consumption (>70%) conferred greater mortality risk than did moderate intake, which was consistent with a U-shaped association (pooled hazard ratio 1·20, 95% CI 1·09–1·32 for low carbohydrate consumption; 1·23, 1·11–1·36 for high carbohydrate consumption).

2)          而且，該文表ㄧ(見下)可見，平均每組都達”過重”，”糖尿病”每組至少都佔10%以上，且正好碳水化合物低比例(Q1,2)糖尿病、抽菸比例有意義的較高啊！事實上吃"最少"碳水化合物組Q1特徵為﹕年輕男性、非”非裔”、教育程度大學、高BMI、少休閒運動、較高收入、抽菸、糖尿病Participants who consumed a relatively low percentage of total energy from carbohydrates (ie, participants in the lowest quantiles) were more likely to be young, male, a selfreported race other than black, college graduates, have high body-mass index, exercise less during leisure time, have high household income, smoke cigarettes, and have diabetes.》》》》美國現在標準BMI 25.0 ~ 30, 屬於 overweight range過重，>30%為肥胖。所以此研究較適合”體重過重者”當參考，台灣是指BMI≧24，可點此連結去算您的BMIhttp://health99.hpa.gov.tw/OnlinkHealth/Onlink_BMI.aspx

https://www.cdc.gov/obesity/adult/defining.html

 參考族群未必適用於每一個族群，雖然研究一定會以”統計方式”校正糖尿病、抽菸與體重因素及其心血管風險造成的影響，基本上這就是個本身就是潛在疾病風險較高的族群。

 3)          碳水化合物低比例者，早死可能來自其多吃的蛋白質食物比例中的”油與蛋白質”，尤指羊、牛、豬、雞肉 Low carbohydrate dietary patterns favouring animal-derived protein and fat sources, from sources such as lamb, beef, pork, and chicken, were associated with higher mortality》》》》雞肉非紅肉，為何上榜？我認為甚至與美國喜油炸料理有關，尤其此文調查時間在健康意識尚不健全的10多年前[Visit 1 (1987–89) and Visit 3 (1993–95).]，重要的是，盡量不吃油炸，不吃皮，吃瘦肉；魚相對較佳，建議中型海魚不吃皮，較不會吃到重金屬與環境賀爾蒙汙染。

4)          蛋白質/脂肪食物來源很重要﹕碳水化合物"低比例"，但其他以”植物性”蛋白質/脂肪替代者(plant-based)，活得更久！來源如堅果、花生醬、全麥麵包results varied by the source of macronutrients: mortality increased when carbohydrates were exchanged for animal-derived fat or protein (1·18, 1·08–1·29) and mortality decreased when the substitutions were plant-based (0·82, 0·78–0·87) / plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain breads, were associated with lower mortality, suggesting that the source of food notably modifies the association between carbohydrate intake and mortality 》》》》全麥麵包要注意，有些是加入許多奶油以增口感的反而不好。理論上好的植物性蛋白質還包含豆類，文章未提及，原因不明。另，核果一天以一把微參考量，因油脂含量高，鼓勵吃是與肥肉來比較油脂來源，不是吃很多！ 

蛋白質來源如大豆製品，富含蛋白質, 甚至您直接吃豆類料理，還富含纖維質。但是不同的豆類，有的是以含碳水化合物為主(如紅豆、綠豆、刀豆、花豆、蠶豆)要當碳水化合物，有的是蛋白質含量豐富(毛豆、黃豆、黑豆都屬同一種豆)，可視為蛋白質類。請參考此文 http://www.storm.mg/lifestyle/341339

5)         補充: 該文表ㄧ亦可見，膳食纖維(Dietary fiber)、油類(fat) 食用量與碳水化合物食用量呈反比趨勢，且全體研究者平均吃的動物性油脂都高於植物性Overall, mean consumption of energy from animal fat and protein was higher than from plant fat and protein across all carbohydrate quantiles》》》》油類在第1點已經提及，應與所吃動物性蛋白質上的油類有關。而膳食纖維本身就與血糖調節、腸道健康防癌有關。所以多吃肉類蛋白質者，要注意膳食纖維攝取量是否足夠，因為它們都在植物裏！這更證實多吃豆類蛋白質的好處。來源請見https://www.canceraway.org.tw/page.asp?IDno=273