Speaking of carbs........

[Guest guest]

How Low Should You Go?

By Tallmadge

The country, it seems, is divided into two partisan groups. No, not

Democrats and Republicans. I'm referring to those who passionately endorse

low- carbohydrate diets and those who vehemently deride them.

I'm more likely to perform cartwheels on Mars than talk you out of going on

a low-carb diet such as Atkins and South Beach. These diets offer what

almost all Americans seem to want: a straightforward formula that provides

clear answers to the daunting challenge of losing weight. But as critics

point out, these diets are not without their shortcomings.

I'd like to find some common ground. I'll start by explaining the science

behind low-carb diets, identifying some possible pitfalls and finally making

some suggestions for a lower-carb diet that doesn't pose risks to your

health.

Low-carb advocates say excess carbs are the cause of America's current

obesity epidemic and argue that significantly reducing their consumption

causes dramatic weight loss and improved health. They make several

arguments:

" The whole reason for controlling carbohydrate consumption is to control

the amount of blood sugar and insulin response, " said Colette Heimowitz,

vice president of education and research at Atkins Health and Medical

Information Services. The hormone insulin, which rises in the bloodstream in

response to the digestion of carbohydrates and the subsequent increase in

blood glucose, is one culprit behind obesity and disease.

Research confirms that insulin promotes fat storage and that elevated

insulin levels are implicated in increased incidence of high cholesterol,

atherosclerosis and heart disease. Insulin surges, which occur in some

people if they eat too many simple carbohydrates and which cause a drop in

blood glucose, may have the effect of increasing appetite and carbohydrate

cravings.

Much of the success of a low-carbohydrate diet is based on the reduction of

appetite caused by cutting carbohydrates to extremely low levels, according

to the late Atkins, godfather of low-carb diets. Normally, the body

converts carbohydrates into glucose for fuel. But if there aren't enough

carbohydrates in the diet, the body resorts to its backup system of

utilizing protein and fat for energy instead. This produces a condition

called ketosis, which brings about a dramatic reduction in appetite.

Critics argue that low-carb diets wage war on an entire food group that is

not inherently bad. Carbohydrate-rich foods such as fruits, vegetables and

whole grains are essential to healthy living. Decades of research have found

that the consumption of these foods reduces the risk for many cancers and

heart disease.Carbohydrates are the main source of dietary fiber, which is

essential for reducing gastrointestinal complaints -- a major side effect

found in studies of low-carb diets.

Low-carb critics are also concerned about the effects of ketosis, an

unnatural state that usually occurs only during starvation or illness.

Ketosis upsets the acid base balance of the blood and can lead to

dehydration, bad breath and, if experienced long-term, may reduce calcium

absorption, lower bone density and lead to kidney stones. While both the

Atkins and South Beach diets warn people that they shouldn't be in ketosis

for more than two weeks, many dieters choose to stay in ketosis for months.

Studies show that the brain and developing fetus are especially vulnerable

to low blood glucose levels, which can cause mental retardation in unborn

children, and depression and diminished cognitive function in adults.

Critics point out that while low-carb diets have been popular for more than

30 years, there is a striking lack of research that proves the lasting

benefits. In fact, studies of people who have lost weight and kept it off

permanently have found that most of them are not following low-carb diets.

On the contrary, they eat a high-carbohydrate, low-fat, plant-based diet,

they avoid temporary diets and restrictive regimens that cut out their

favorite foods, and instead adopt only moderately restrictive eating

patterns that can last a lifetime.

Tallmadge is a washington nutritionist and author of " Diet

Simple " (Lifeline Press, 2004). Send e-mails to her at food@....