“수명 감소?” 의외로 심각한 '저탄수화물 식단'의 부작용 - 시사저널
저탄수화물 식단이 기대수명 감소·심방세동 위험 상승 등 부작용 초래할 수 있어 · △기대수명 저하 · △심방세동 위험 증가 · △ 두통 · △ 이유없는 짜증.
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# “수명 감소?” 의외로 심각한 ‘저탄수화물 식단’의 부작용

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- 승인 2021.04.07 07:30

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## 저탄수화물 식단이 기대수명 감소·심방세동 위험 상승 등 부작용 초래할 수 있어

![ⓒ픽사베이](https://cdn.sisajournal.com/news/photo/202104/214965_122720_3248.jpg)ⓒ픽사베이

‘다이어트의 적’으로 알려진 탄수화물은 체중을 감량할 때 가장 먼저, 많이 줄여야 하는 영양소로 알려져 있다. 탄수화물 섭취량을 극단적으로 제한하는 대신 필요 열량을 지방 등에서 섭취하는 ‘저탄수화물 고지방’ 다이어트 방법이 최근까지도 인기를 끌고 있을 정도다.

그러나 살을 빼거나 근육질 몸매를 만들기 위한 극단적인 탄수화물 제한 식단은 기대 수명을 줄이는 등 오히려 몸에 해가 될 수 있다. 식단에 대한 몸의 이상 반응이나 식단 영양분 상태 등을 잘 살펴가며 다이어트 식단을 구성해야 하는 이유다. 저탄수화물 다이어트가 초래할 수 있는 몸의 이상 증세나 질병들을 알아보자.

**▲기대수명 저하**

미국 보스턴 브리검 여성병원 연구진이 25년간 중년 남녀 1만5000명의 식단을 추적·분석한 결과, 필요 열량의 40% 이하만을 탄수화물로 섭취한 사람의 기대수명은 79세였다. 이는 필요열량의 70% 이상을 탄수화물에서 섭취한 사람들의 기대수명인 82세보다 적은 수치다. 연구진은 이같은 결과에 대해 저탄수화물 식단을 유지하는 사람들이 부족한 열량을 육류나 유제품으로 보충하는 경향을 보이기 때문이라고 지적했다.

**▲심방세동 위험 증가**

저탄수화물 식단은 심장에도 부정적인 영향을 미칠 수 있다. 중국의 한 연구팀이 22년간 1만3000여 명의 성인을 추적·조사한 결과, 저탄수화물 섭취 그룹에서 심방세동 발생 확률이 가장 높았다. 특히 탄수화물을 대체하는 단백질이나 지방의 유형과는 관계없이 심방세동 위험이 증가했다는 점이 주목할 점이다. 연구팀은 탄수화물을 대신 단백질이나 지방 섭취를 늘릴 경우 산화 스트레스가 함께 높아져 심방세동 위험이 높아진다고 설명했다.

**▲ 두통**

탄수화물 섭취를 줄이면 우리 몸은 지방을 에너지원으로 보다 많이 사용하게 된다. 저탄수화물 다이어터들에겐 희소식일지 모르나 이는 두통이라는 부작용을 동반할 가능성을 내포하고 있다. 더 많은 지방이 소모되는 과정에서 생성된 케톤체 때문에 혈중 케톤 농도가 증가하면서 머리를 세게 쥐고 흔드는 듯한 두통이 발생할 수 있다.

**▲ 이유없는 짜증**

근래들어 짜증이 늘어난 사람들이 “다이어트 중이라 그래”라고 답하는 것을 본 적이 있을 것이다. 실제로 저탄수화물 다이어트 식단을 하는 사람들은 자주 짜증이 나거나 스트레스에 취약하다는 연구 결과가 있다. 탄수화물은 기분을 좋게 만드는 화학물질 ‘세로토닌’의 생성에 관여하는데, 탄수화물 공급이 줄어들면 세로토닌 생성이 영향을 받아 쉽게 화가 나는 상태에 이르는 것이다.

키워드

[#다이어트](https://www.sisajournal.com/news/articleList.html?sc_area=K&sc_word=다이어트&view_type=sm) [#탄수화물](https://www.sisajournal.com/news/articleList.html?sc_area=K&sc_word=탄수화물&view_type=sm) [#저탄수화물](https://www.sisajournal.com/news/articleList.html?sc_area=K&sc_word=저탄수화물&view_type=sm)

**[박선우](https://www.sisajournal.com/news/articleList.html?sc_area=I&sc_word=hiena1003&view_type=sm) 디지털팀** [sisa3@sisajournal.com](mailto:sisa3@sisajournal.com)

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