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INVESTIGATING
“LOW-CARB” DIETS
December 2004
Blamed for everything from obesity to diabetes and heart disease,
carbohydrates (carbs) have become our ex-best friend. Nearly 30 million
Americans have tried diets like Atkins, South Beach, and the Zone. Do
these diets really work? Are they healthy? First of all, not all low-carb
diets are the same. Some encourage unlimited eating of high protein and
high fat foods like eggs and bacon. However, others focus on cutting down
the consumption of carbohydrates in processed foods and refined sugars
and increasing healthy proteins, good fats, lots of fiber, lots of vegetables
and some fruits and nuts. Let's compare the facts.
IS
THE SCIENCE SOLID?
The somewhat misleading premise of many low-carb diets is that high carbohydrate
foods send blood sugar soaring too high, too fast. This then gets the
hormone insulin in gear to take the sugar out of the blood steam and into
our cells to be used for energy. But the insulin supposedly overshoots
its mark, causing blood sugar to plunge and leads to a feeling of incredible
hunger and cravings for more carbs, thus make you eat more.
THE
FACTS
Unless
you have diabetes, blood sugar remains in a remarkably stable range and
it is not the only reason for feelings of hunger. However, it is true
that blood sugar may drop more quickly after a purely carbohydrate meal,
leading to hunger faster. Meals that contain fat or protein take longer
to digest in the stomach, and this makes you feel full longer, thus eating
less.
ALL
CARBS ARE NOT CREATED EQUAL Carbohydrates, whether from a slice of whole wheat bread, pasta, fruit or pure sugar, provides the same four calories per gram. However, some provide more nutrients than others. For example, whole wheat bread provides fiber, vitamins, minerals and more, while sugar only provides calories. Whole fruits and vegetables provide phytochemicals while refined pastries, well you guessed it...don’t. |
Another key fact is
that limiting carbohydrate intake will lead to water loss, thus weight
loss. That is because carbohydrates stored in the body are attached to
water. When carbs are taken out of the diet, carbs that come out of your
body’s reserves to use as fuel release water. Eating carbs again
will result in a rapid return of water weight.
DIETING
DILEMMA
It
has been shown that a low carb, high protein diet is hard to follow for
a long period of time. Research indicates that these dieters may lose
weight over a 3 to 6 month period; but, at 12 months the weight started
coming back and they did no better than those on a low-calorie diet. And
what about getting enough of the health promoting phytochemicals only
found in whole grains, fruits and vegetables? Not in this diet. As for
the “moderate”-carb diets, they say that calories don’t
matter. However, you must stick to diets that contain about 1500 calories.
Most people will lose weight on that many calories no matter where the
calories come from: carbohydrates, fat or protein. Most importantly, diets
high in saturated fat (found in animal products) increase the risk for
heart disease and cancer.
THE CONCLUSION
Surprise!
A balanced diet is the healthiest. Eating lots of complex carbohydrates,
lean protein and healthy fats in moderation is the way to go. Calories
do count and excess will lead to weight gain. Stay satisfied longer with
meals that combine carbs, protein and fat and that include lots of fiber.
Drink plenty of water, eat slowly, eat small frequent meals to keep your
metabolism going and exercise regularly.
.
NOURISHING NEWS ARCHIVES
October
2004 Newsletter
August
2004 Newsletter
©CNS/RQA/CA, INC. 2/04
Provide energy.
You need to eat carbohydrates to store energy in your muscles. Especially
important if you exercise. .
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