HISTORICALLY, bread has played an important role in the American dier.In the Philippines,it''s rice.But in recent
years,bread,rice,and other carbohydrate-rich foods have taken a beating in the wake of diets that restrict carbohydrate consumption-low carb diets.
Low-carb foods are found in grocery stored,highlighted on restaurant menus,and even promoted at fastfood outlets.Although some people on low-carb diets have lost weight,questions persist as to the healthfulness of these diets.Experts offer answers to some of your questions about low-carb diets:
WHY WOULD A DIETS LOW IN CARBOHYDRATES HELP YOU LOSE WEIGHT?
The theory is that carbohydrates raise your blood sugar level,which in turn causes an increase in the body''s production of insulin.The insulin drives blood sugar into the cells,preventing fat breakdown in the body,which means you won''t eliminate excess fat and lose weight.
Taking this further proponents of low-cab diets believe that if this is what leads to weight gain with carbohydrates,then it follows that a decrease in carbs will result in lower blood sugar and lower insulin levels and,ultimately,weight loss.And because you''re not eating carbs,your body breaks down fat to get the needed energy.
It''s true that some people do lose weight on low-carb diets,but it''s probably not related to blood sugar and insulin levels.
SO WHY DO THIS DIETS WORK?
Several factors may come into play.However,it''s likely that the weight loss comes from fewer total calories being consumed.Most low-carb diets reduce overall calorie intake because the diet limits a whole group of foods When you consume fewer calories than you need,you lose weight.
Another factor is loss of water weight.Eating fewer carbs forces your body to burn its stored carbihydrates(glycogen)and the fat for energy.Burning glycogen releases water,and you lose weight.Additionally,you''re creating a cycle of decreased appetite.That''s because when fat burns in place of carbohydrates,byproducts called KETONES are created ans can build up in your bloodstream (ketosis).When in a state of ketosis,many people find they have less drive to eat.
ARE LOW-CARB FOODS HEALTHIER?
Terms such as "LOW-CARB","CARB WISE",and "CARB FIT"are marketing labels used to sell foods.The Food and Drug Administration has yet to define what low-carb means.Some may infer that a food labeled as low=carb is heathier,but that isn''t necessarily the case.For instance,low-carb cakes or cookies may have reduced carbihydrates,but they also may be high in fat and calories-remember,a gram of fat is nine calories and a gram of carbohydrates is only four calories.Excess calories are "excess calories,no matter what form they come in.
ARE SOME CARBOHYDRATES BETTER THAN OTHER CARBOHYDRATES?
Nutritionist and dieticians promote the idea that virtually everything can be eaten in moderation.However,some foods offer nothing more than calories.Sugar has no nutritional value,only calories.On the flip side are the healthy whole grains and vegetables-complex carbohydrate foods such as oatmeal,brown rice,whole-wheat bread,and lentils-that have many vitamins,minerals,an fiber.
Generally,complex carbohydrates are more gradually absorbed so that insulin levels increase less rapidly as compared with the rise after consumption of simple carbohydrates.Diets based on eating complex carbs theorize their gradual absorption helps in regulating appetite.Plus,the increase in fiber makes you feel more full.
CAN EATING A LOT OF CARB FOODS CAUSE PROBLEMS?
It''s still too early to know what potential pitfalls may lie ahead with low-carb diets.Low-carb
products can still be high in fat and calories.Some low-carb foods-such as low-carb candy bars-that feature the sweetners sorbitol or maltitol as replacements may cause diarrhea,cramping,or other digestive discomfort.Sorbitol and maltitol act as laxativesntities.
ARE THERE ANY LONG TERM RISKS ASSOCIATED WITH LOW-CARB DIETS?
It''s really too soon to tell.Studies that have looked at the benefits and risks of low-carb diets haven''t been of long enough duration to determine whether these diets increase risks of health conditions that may develop over many years,such as heart disease,cancer,kidney,or bone problems.
WITH ALL OF THE LOW-CARB PRODUCTS AVAILABLE,IS IT EASIER TO STAY ON A LOW-CARB DIET LONG TERM?
Not necessarily.A study published in the May 2203 issue of the New England Journal of Medicine found that after one year,four of 10 people on low-carb diets dropped out,and four of 10 people on a calorie-control diets dropped out.
The study also showed that the low-carb diet produced greater weight loss in the first six months that did the traditional diet.But,by year''s end,the weight loss in both groups was about the same.