Low carbohydrate intake proven to be unhealthy
This article appeared today in my local newspaper, "The Daily Gleaner", e-mail:
dgnews~nbnet.nb.ca
"How often have you picked up a magazine while waiting in the grocery store lineup, only to see yet another diet being advertised? "Lose 20 pounds in two weeks." "Drink this delicious chocolate drink at every meal and your life will never be the same!" Isn't that the truth? Promises, promises. Do we really believe that these diets work? Many of my clients have learned that they do not and for some unfortunately, it has taken years for them to figure that out.
These same diets come and go over the years. Currently, a diet that has resurfaced is the low-carbohydrate, high-protein diet, supported by individual testimonials, rather than scientific evidence. You know the ones I am talking about. There is a bundle of them on the book store shelves: Sugar Busters, Dr. Atkin's "New Diet" Revolution, Protein Power, Enter the Zone, and Suzanne Somers's Get Skinny on Fabulous Food Diet. They all advocate that to lose weight, we need to restrict our carbohyrate intake.
Carbohydrates come from breads, cereals, fruits and veggies. They believe that these nasty carbohydrates will cause weight gain. They argue that when we eat a high-carbohydrate intake, this over-stimulates the production of insulin, the hormone responsible for the transport and storage of glucose. Eating protein foods, rather than carb foods are reported to have less impact on insulin production and they propose that our stored fat will be replaced as energy.
They also boast that by replacing our carbohydrates with protein, fewer calories will be eaten and we will lose weight. Maybe, but without a doubt food is less healthy. Compare these two breakfasts: a breakfast of three eggs, 1/4 pound of bacon and two sausages versus a breakfast of one bowl of bran flakes, two eggs and two slices of whole wheat toast. While the breakfast with the bacon, eggs and ham might fit into the low carb diet plan, it is far less the healthy of the two. Unfortunately, through media attention and popularity, Canadians perceive these low-carbohydrate diets as part of a healthy intake and lifestyle. Quite the contrary.
So what really happens when a person decides to go on a low-carb diet? The dieter boasts that he or she has lost a lot of weight over the first couple of weeks. Euphoria sets in! Yet the question begs to be asked: can you really lose nine pounds of fat in a week? Most likely, the lower number on the scales reflects water loss due to the low-carbohydrate intake.
So what do we eat, if we don't eat carbohydrates? Certainly not fat. The negative health risks we might encounter when we eat a high-fat diet - heart disease and some types of cancer - have been well documented. Why would we want to replace our troubles with weight for these health problems? And certainly not more protein. While we can't live without it too much is also associated with heart disease and cancers, and even osteroporosis and kidney damage.
Without carbohydrates, our bodies burn fat as an energy source. The downside is that we can't burn fat completely, and as a result a substance called ketones is produced and spills into the bloodstream. At first, dieting seems easier because ketones often kill the appetite and even makes us nauseated. Soon after, other negative side-effects come along such as weakness, diarrhea, dizziness and headaches. Can we stay motivated to stay on a plan when we know it makes us feel awful?
No matter whether we have weight to lose or not, many of us can afford to make changes toward improving our lifestyle. Improving our food intake means including foods from all food groups including carbohydrate foods such as breads, cereals, and fruits and veggies. In fact carbs should make up more than half of what we eat each day. They give us the necessary energy our body requires along with key vitamins and minerals important for good health. The rest of our food intake comes from fat and protein, which are also important for good health.
The right formula for managing weight is to learn to eat well and to take every opportunity to incorporate activity into our daily routine. In order for weight loss to be maintained, it should be slow and gradual. Our efforts will pay off over time, as we reduce our risks for illness and manage our weight more effectively.
Margaret Langille is a professional dietitian in private practise in Fredericton, New Brunswick, Canada. She can be reached at langille~brunnet.net
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