Low-Carb Diets - An Introduction
By Priya Shah
According to a recent survey by the
National Health Institute, about a third of overweight Americans who are
trying to lose weight, are doing so by eating less carbohydrates (carbs)
largely because of the increased popularity of fad diets like Atkins
Diet and the South Beach Diet.
Who Invented Low-Carb Diets?
The term "low-carb" was coined around 1992 when the USDA recommended
that Americans include six to eleven servings daily of grains and
starches in their diet.
In fact, low-carb dieting dates back more than 100 years to 1864, before
the trendy Atkins diet, when a pamphlet titled "Letter on Corpulence"
was written by William Banting. This was as close to the first
commercial low-carb diet as you could get.
Banting's diet eventually fell out of favor, but low-carb diets began
appearing again in the 20th century. The most famous of these are the
Atkins and Scarsdale diets that came to popularity in the 1970s.
While Scarsdale has a set 14-day meal plan that must be followed and
greatly restricts calories, the Atkins diet allows for unlimited calorie
consumption as long as those calories are from protein, fat and
vegetables and carbohydrate intake is kept low.
Atkins and Scarsdale fell out of favor in the 1980's when the USDA
encouraged the consumption of grains and grain products.
It was only in the 1990's that we began to see a return to low-carb
dieting that seems to be more than a fad. Low-carb is now a lifestyle!
As more and more people realize the weight loss and other health
benefits that are available to people who eat low-carb, the number of
diets and stores that sell specialty low-carb products continue to rise.
In a nutshell, most low-carb diets carry the same basic premise: that
too much of simple, refined carbohydrates leads to over overproduction
of insulin, which leads to the storage of too much fat in the body. This
fat storage is especially prominent around the middle.
While there are degrees of difference among the many diets, they all
agree on the negative effects that excess insulin production have on our
systems.
While it might be great to lower the body's sugar content and be
healthier, wouldn't it be great to learn how to do so while being part
of this fast-paced world?
People want and need simpler solutions. And they need simpler dieting
plans.
Forget spending mega bucks on gourmet, hard-to-find items. Forget
spending hours just to prepare meals. And forget counting, measuring,
and weighing ingredients.
Either a low-carb plan fit into real-world lives, or it doesn't. So how
do low-carb diets fit into the real world today?
Low Carb, Slow Carb
In a nutshell, there are two kinds of carbohydrates, simple and complex.
Some refer to them as bad and good carbs, fast and slow digestion carbs
and other possibly confusing lingo. Here's the scoop.
Simple Carbs
Foods with simple or refined carbohydrates most often have a low
nutrient content and a high-glycemic index. They are quick to digest and
can cause blood sugar to soar then fall dramatically within a short span
of time.
In order to keep the body running more healthy and stable, health
advisors recommend that these type foods be limited.
Examples of these simple carbs are white bread, potatoes, bananas, and
sugary treats like cookies, candy, cupcakes and cakes, and soda
beverages like popular cola products.
Complex Carbs
Foods with complex carbohydrates contain many nutrients and have a low-
to moderate-glycemic index.
Higher fiber content in these foods means slower digestion, which is
healthier for the body. And these foods are considered good choices by
health advisors.
Examples of these complex carbs are whole grains, most fruits and
vegetables. Legumes, plants of the pea or bean family, are also in this
category.
Which Is Best?
While studies like one from the University of Arkansas for Medical
Sciences in January of 2004 show that low-carb diets can help with
weight loss; the carbs need to be of the complex, low-glycemic type.
However, it is not necessary to totally avoid the simple carbs. A treat
now and then, in moderation (and approved per your dietary advisor or in
accordance with your health practitioner), should be fine.
As a side note, your teeth will also be healthier without the build up
of sugar decay from simple carb foods. So healthier smiles will shine
with healthier bodies.
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Priya Shah is the Editor of The Glutathione Report and the webmaster of
Glutathione - Your Whey To Health
Read our online report on Low-Carb Dieting Secrets and get a Free
Booklet titled "Low Carb Recipes and Food Ideas People On The Go"
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