low carb critique/GI index discussion

[Guest guest]

I received the following discussion from another on-line source that I

subscribe to. I'm posting it for discussion purposes/comments etc. :

Without a doubt, the most frequent question I am asked is whether I am

in favor of the low carb craze.

My answer is simply: " Are you kidding? " How can I endorse any plan that

encourages eating foods brimming with calories and saturated fat, but not

the grains, fruits or vegetables which are packed with vitamins, minerals

and fiber. Decades of research show that such foods protect against many

cancers, heart disease and other illnesses.

If there's one good thing that low-carb diet mania has brought to light

is that many processed foods, removed from nature, refined and made with

sugar and preservatives, are not the pathway to good health, nor weight

loss. It's the flip side that's the problem.

Long-time readers of my newsletter know by now that I do not favor any

program that singles out a major food group, or advocates eliminating

or severely limiting healthy foods. Instead I have always focused on

balance, cutting out the junk food (including sugar and refined

carbohydrates), cutting down the portion sizes and most important of

all, the total calories. Upping the exercise is also a given.

In the midst of the low carb fanfare, it's easily forgotten that it's

calories that count and exercise that matters when it comes to weight

loss. Most of the world bases their diets on carbohydrates, and they

don't have the obesity rates we do because they eat less and exercise

more.

So - to help clear the confusion, I've built this month's newsletter

as a Carbohydrate Primer - Carbs 101.

So read on - and put brown rice, old-fashioned oats and broccoli on

your grocery list! I've included my favorite breakfast of the moment -

delicious Ricotta Oat Pancakes.

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CARBOHYDRATES 101

Before you jump onto that low-carb diet -- whether it be Atkins, South

Beach, Zone or the latest fad called " no-white, " which forbids white

sugars and white flours -- why not enroll in a little Carbohydrate 101?

After all, not all starches are created equal.

Carbs not only include bread, rice and pasta - which are the no-no's in

most low-carb plans - but also whole grains, cereals, starchy vegetables

and fruit, which contain needed fiber and other vitamins and minerals

that protect us against major diseases.

Counting carbs usually works because most of the popular diet plans

contain fewer calories. It is true that some people on low-carb diets

seem to lose weight faster than on traditional diets, but that is due

to initial water loss in the short term. As soon as they go off of these

plans, the weight usually returns with interest. And go off them they do

-- of the 10,000 households surveyed by ACNielsen, 17% say someone is on

a low-carb diet; an additional 19% say someone was once on one, but is

now off.

Low-carb dieters also like the meats, cheeses, and other foods allowed on

these diets, and thus have a tendency to stick with them without feeling

deprived. What they are ignoring is the high intake of saturated fats,

which have been well documented as a risk factor for heart disease and

other chronic illnesses.

It is also important to remember that many products marketed as " low-carb "

are not always " low-cal. " Many people are buying these products hoping

that they will help them lose weight, but what is not stated is that many

low-carb foods actually contain more calories, and more unhealthy fats

than the regular brands. Oh so similar to the fat-free foods of the

nineties.

Another area of confusion is a term called " net carbs, " coined by the late

Atkins in an attempt to help dieters avoid what he thought were the

least desirable type of carbohydrates. Although this term is not

recognized by the Food and Drug Administration as a legitimate nutritional

factor, it is still widely used on many low-carb products.

Net-carb refers only to the carbohydrates that have a measurable impact

on blood sugar levels and cause them to rise. The fiber content of

carbohydrates as well as sugar-free sweeteners and fillers - which have

only a tiny impact on blood sugar - are subtracted from the total

carbohydrates to leave the net carbs. Although it is useful for people to

learn the fiber content of the product, if it has only a few of these

net-carbs it may still be high in total calories, saturated fat and

sodium.

Carbohydrate is an essential nutrient that is a part of the foods we eat

- mostly coming from plant foods. Most are known as sugars, starches or

dietary fibers.

The energy carbohydrate provides for vital body functions is critical to

the human body, as are the essential vitamins, minerals, phytochemicals

and fibers it carries with it. Carbohydrates are a storage form of the

sun's energy, occurring through the process of photosynthesis, and become

100% energy for our body. Anything that comes from a plant provides

carbohydrate -- fruits, vegetables, dairy products, cereals, breads,

grains and pasta. Plants convert sunlight into carbohydrate; our bodies

convert carbohydrate to energy. Whole food carbohydrate is the class of

nutrients that should comprise half of one's daily energy intake

Unfortunately, how the body processes carbohydrate nutrients and the

benefits of these foods are often misunderstood. Many people think

carbohydrate-rich foods are high calorie - they are not. In fact, they

are much less fattening than fats and oils, pound for pound, gram for gram

-- 1 gram of carbohydrate provides less than half the calories of

1 gram of fat. It's not the pasta and potatoes alone that cause obesity,

it's the butter, toppings and fat laden sauces we put on them.

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Facts about Carbohydrate:

1. Carbohydrates are the primary source of fuel for the body - providing

four calories per gram.

2. Carbohydrates provide glucose for the energy needs of red blood cells

and parts of the brain, lungs and nervous system. Eating less than 130

grams per day forces the production of glucose (via gluconeogenesis) from

amino acids - derived from the breakdown of proteins in body organs or

" wasting " protein intake as energy thereby preventing protein from being

used for more vital building functions for the body. Carbohydrate should

be eaten with a protein to spare protein from being used as energy.

3. An inadequate carbohydrate intake also inhibits efficient fat

metabolism, which in turn leads to ketosis and eventually general body

weakness and mood alterations.

4. Small carbohydrate structures are called sugars or simple carbohydrates

(table sugar or sucrose is an example). Some simple sugars such as

glucose, can link together chemically to form large storage carbohydrates,

called polysaccharides or complex carbohydrates (an example is the starch

in potatoes).

5. Carbohydrates are the only source of fiber - the indigestible forms of

large carbohydrates - cellulose, pectins, and gums. Fiber provides mass

to the stool easing elimination and protecting the colon from disease, as

well as helping to control blood glucose in diabetics and also lower blood

cholesterol.

6. A minimal intake of carbohydrate each day should be no less than 130

grams - less does not provide for adequate brain fueling.

Simple Carbohydrates are sugars in foods already in a simple form,

requiring little digestion before absorption into the blood stream.

Examples are fruits, nonstarchy vegetables and sweets.

Complex Carbohydrates are starches in foods that require digestion into

sugars before absorption. Examples are grains and starchy vegetables.

Whole Carbohydrates are those in the least processed form-harvested

grains, fruits or vegetables that have been prepared without destroying

their nutritive value or fiber. These carbohydrates are broken down more

slowly in digestion, gradually and steadily releasing glucose into the

system to be burned. These carbohydrates rank lower on the glycemic

scale. They include whole-grain breads, nuts and fresh fruits and

vegetables. These complex carbohydrates turn into energy more slowly.

Eating these carbs keeps your blood-sugar levels steady and, because many

are high in fiber, make you feel full longer and less inclined to snack.

Refined Carbohydrates have been stripped of fibers and most of their

vitamins, minerals and phytochemicals. These carbohydrates break down

quickly during digestion and are quickly released into the bloodstream

to be metabolized. Examples are whole wheat refined to white flour, brown

rice to white rice. These refined carbohydrates, such as white bread and

potato chips, cause blood-sugar levels to spike almost immediately after

they are eaten. A few hours and these " high-glycemic " foods leave you

feeling hungry again.

The goal is to avoid those empty carbohydrates made with white flour and

refined sugar and replace them with fruits, vegetables, nuts, whole grains

and beans -- carbohydrates that pack plenty of nutrients. You want to make

the most of what you eat. Make sure you are eating food that gives you

nutrients, not just calories.

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LOOKING FOR SOME GOOD CARBS?

Apples

Artichokes

Avocados

Beets

Berries

Broccoli

Brown Rice

Brussels sprouts

Bulgar Wheat

Cabbage

Grape Juice (Concord)

Garlic

Greens

Kiwis

Legumes

Oatmeal

Onions

Oranges

Pineapples

Red Peppers

Romaine Lettuce

Sweet Potatoes

Tomatoes

Wheat Bran

Winter Squash

Yogurt

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WHAT'S BEHIND THE GLYCEMIC INDEX DEBATE?

The glycemic-index theory is being hotly debated by obesity researchers

because it has not yet been proven beneficial for weight loss - it

unfairly penalizes many healthy foods and confuses dieters, because it

looks at individual foods and not the combination of foods in a meal.

When you combine fresh fruits, vegetables, low-fat dairy and a variety of

plant-based carbohydrates, you end up with a low-glycemic index-load meal.

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