class=3Dnormaltext>
With carbohydrate claims covering everything from cereal boxes to =
restaurant=20
menus, you're likely wondering what the terms mean - net carb, total =
carb,=20
carb wise, carb fit, just to name a few. Low-carb options are =
prominent on=20
grocery store shelves, but does that mean these foods fit into a healthy =
diet?=20
And can a low-carbohydrate diet help you lose weight safely and =
permanently?
Donald Hensrud, M.D., a preventive medicine and nutrition specialist =
at Mayo=20
Clinic, Rochester, Minn., answers these and other common questions =
regarding=20
carbohydrates, low-carb diets and why you need carbohydrates in your =
diet.
Many food products claim to be low carb. What does this mean =
and are=20
these foods healthier?
There's no legal definition for the term low carb. The Food =
and Drug=20
Administration (FDA), which regulates health claims on food labels in =
the United=20
States, hasn't yet defined what low carb means, but they're =
working on=20
it.
Low carb - and similar claims such as carb wise or =
carb=20
fit - are actually marketing terms created by manufacturers to sell =
food=20
products. People may buy low-carbohydrate foods believing that they're=20
healthier. But that isn't necessarily the case. For example, you can buy =
low-carb cakes and cookies, but that doesn't mean these foods, which may =
be high=20
in fat and calories, are healthy. One low-carb nutrition bar, for =
example, can=20
have 12 grams of total fat, 6 grams saturated fat and 240 calories.
Is there a downside to eating many low-carb food=20
products?
Low-carb food products have only been on the market a short time, so =
it's too=20
soon to tell what the potential pitfalls may be. We do know, however, =
that these=20
food products can be high in fat and calories, and some can cause =
digestive=20
symptoms. When food companies make low-carb products - for example,=20
low-carbohydrate candy bars - they often replace the carbohydrates with=20
substances such as the sweeteners sorbitol or maltitol. Sorbitol and =
maltitol=20
can act as laxatives when consumed in large quantities and may cause =
diarrhea,=20
cramping or other digestive discomfort.
What's the difference between the terms total =
carbohydrates=20
and net carbohydrates?
The FDA calculates total carbohydrates by subtracting grams of =
protein, fat,=20
water and ash - a scientific term for the nonburnable part of a food =
that=20
includes minerals such as calcium and phosphates - from the total weight =
of the=20
food. The resulting number is listed on the food label as "total=20
carbohydrates."
Net carbohydrates - a term not approved or defined by the =
FDA - is=20
the total number of carbohydrates minus fiber, glycerin and sugar =
alcohols.=20
Net carbs, like low carb, is a marketing phrase used =
by=20
proponents of low-carb diets to show a reduced carbohydrate amount on =
their=20
products. Their theory is that fiber, glycerin and sugar alcohols - =
which are=20
all forms of carbohydrates - don't raise blood sugar, so they shouldn't =
be=20
tallied when counting carbs. But in reality, glycerin and sugar alcohols =
can=20
raise blood sugar, and these substances do contribute calories.
Are there "good" carbs and "bad" carbs?
Historically, nutritionists and dietitians have supported the notion =
that=20
there's no bad food - everything can be eaten in moderation. But some =
foods=20
offer no nutritional benefit beyond calories. Sugar is an example. Apart =
from=20
the calories, there's no nutritional reason to consume sugar, so you =
could label=20
that a "bad" carb. On the other hand, whole grains - such as whole-wheat =
pasta,=20
brown rice or oatmeal - provide many vitamins and minerals, fiber, and =
other=20
substances that promote health. This puts them in the "good" carb =
category.
But you have to watch how much you eat and keep your portions in =
check. Too=20
much of any food, including whole grains, may provide excess calories. =
And=20
excess calories from any source leads to weight gain.
=
href=3D"http://www.walgreens.com/library/common/mayolink_new.jhtml?object=
id=3DD56B9CBF-9BD4-4FF7-A7EC0D78F3EEFA7B">Whole=20
grains: Reap the =
rewards
|
class=3Dnormaltext>
What's the theory behind low-carbohydrate diets?
The theory is that carbohydrates raise blood sugar levels, which then =
kicks=20
in insulin. Insulin drives blood sugar into the cells and prevents fat =
breakdown=20
in the body, which means you won't burn excess fat and lose weight.
Proponents of low-carbohydrate diets take this one step further. They =
say=20
that if carbohydrates raise blood sugar and insulin levels and cause =
weight=20
gain, a decrease in carbs will result in lower blood sugar and insulin =
levels,=20
leading to weight loss. And because you're not eating the carbs, your =
body=20
breaks down fat to provide needed energy. Some people do lose weight on =
low-carb=20
diets, but the weight loss probably isn't related to blood sugar and =
insulin=20
levels. The weight loss is more likely the result of eating fewer total=20
calories, whether they're from carbohydrate, fat or protein.
=
href=3D"http://www.walgreens.com/library/common/mayolink_new.jhtml?object=
id=3DEC6E90D1-C761-4F40-A099254FDF10BCB1">Low-carbohydrate=20
diets: Are they safe and=20
effective?
|
class=3Dnormaltext>
So why do low-carbohydrate diets work?
Three factors contribute to weight loss with low-carbohydrate =
diets:
- Loss of water weight. The =
initial=20
weight loss from low-carb diets is water weight. By eating fewer=20
carbohydrates, your body burns its stored carbohydrates (glycogen) and =
fat for=20
energy. When your body burns glycogen, water is released, and you lose =
weight.=20
- Decreased appetite. Burning =
fat without=20
carbohydrates creates byproducts called ketones that build up in your=20
bloodstream (ketosis). When they're in a state of ketosis, many people =
find=20
they have a decreased appetite or less drive to eat. But prolonged =
ketosis may=20
deplete mineral stores in the bones, causing them to become porous and =
brittle.=20
- Reduced calories. Most =
low-carbohydrate=20
diets reduce your overall calorie intake because the diet limits a =
whole group=20
of foods. And when you consume fewer calories than you need, you lose =
weight.=20
If you eat certain combinations of foods - for example =
high-fat,=20
high-protein foods with carbohydrates - will you lose weight=20
faster?
There's nothing special about certain foods or combinations of foods. =
A=20
calorie is a calorie no matter when or how it's consumed.
What are the long-term health risks of low-carb =
diets?
No one knows the long-term health effects of low-carb diets. Though a =
few=20
studies have looked at the benefits and risks, none has been conducted =
over a=20
long enough period to show whether these diets increase the risk of =
health=20
conditions that develop over many years, such as heart disease, cancer, =
and=20
kidney or bone problems.
Do you have to stay on this diet throughout your entire=20
life?
Theoretically, in order to maintain weight loss if you do lose =
weight, you=20
need to stay on the program. But a low-carb diet doesn't appear to be =
easier to=20
maintain than any other diet. A study published in the May 2003 issue of =
the=20
New England Journal of Medicine found that after one year, four =
in 10=20
people on one low-carb diet - the Atkins diet - dropped out, and four in =
10=20
people on the traditional calorie-control diet dropped out. This may =
suggest=20
that the low-carbohydrate diet, like so many diets, is no easier to =
stick to=20
long term.
What's the difference between glycemic index and glycemic=20
load?
Glycemic index is a measure of the degree to which a specific food - =
enough=20
to total 50 grams of carbohydrates - raises your blood sugar. Potatoes =
raise=20
blood sugar higher and faster than apples, for example. So potatoes earn =
a=20
high-glycemic-index rating and apples get a low-glycemic-index rating. =
But=20
glycemic index doesn't account for the amount of food you typically eat =
in a=20
serving.
Glycemic load is a measure of how much a typical serving size of a =
particular=20
food raises blood sugar. For example, the glycemic index for carrots is =
pretty=20
high. But the amount of carbohydrates in a serving size of carrots - =
about a 1/2=20
cup - is low. So carrots have a high glycemic index but a low glycemic =
load.
Comparison of glycemic index and =
glycemic load=20
of certain foods |
|---|
Food |
Glycemic index |
Glycemic load |
Apple |
40 |
6 |
Baked potato |
85 |
26 |
Brown rice |
50 |
16 |
Carrots |
92 |
5 |
Corn flakes |
92 |
24 |
Orange juice |
50 |
13 |
Plain bagel |
72 |
25 |
Potato chips |
54 |
11 |
Pound cake |
54 |
15 |
Table sugar (sucrose) |
58 |
6 |
Adapted from International Table of Glycemic =
Index,=20
2002
Ranges for glycemic index (GI) and =
glycemic=20
load (GL) |
|---|
|
GI |
GL |
High |
70 or more |
20 or more |
Medium |
56 to 69 |
11 to 19 |
Low |
55 or less |
10 or less |
Source: =
www.glycemicindex.com
Can the glycemic index help you lose weight?
The theory behind low-glycemic diets is similar to that behind =
low-carb=20
diets: high-glycemic-index foods raise blood sugar and insulin levels =
and cause=20
weight gain. So if you eat low-glycemic-index foods, you'll lower your =
blood=20
sugar and insulin levels and you'll lose weight. Though some people do =
lose=20
weight on these diets, this theory hasn't been scientifically =
proved.
You may find potential problems with a diet that emphasizes eating =
only foods=20
with a low glycemic index. Many factors play a role in how much your =
blood sugar=20
rises, including your age and weight. And people typically don't eat =
single=20
foods, but instead eat a combination of foods as part of a meal that =
affect=20
blood sugar differently. Also, how much you eat of a certain food and =
how that=20
food is prepared has varying affects on blood sugar levels.
=
href=3D"http://www.walgreens.com/library/common/mayolink_new.jhtml?object=
id=3D0F07D463-CFF5-48B0-8023B589F97745E8">Glycemic-index=20
diet
|
class=3Dnormaltext>
If you're at a healthy weight, do you need to distinguish =
between=20
various types and amounts of carbohydrates?
Yes - but not the way people are doing it in terms of net carbs and =
total=20
carbs. You need to look at the health effects of food and make wise food =
choices. Many carbohydrate-containing foods - such as whole grains and =
fruits -=20
are loaded with essential vitamins, minerals, fiber and other substances =
that=20
promote health. They form the foundation of a healthy diet, along with =
other=20
plant-based foods, including vegetables, legumes, nuts and seeds. =
Variety and=20
portion control are keys to a healthy diet. And excluding or severely =
limiting=20
one food group - such as carbohydrates or fat - isn't a proven answer to =
long-term health.
------=_NextPart_000_0054_01C4D12F.35CA1240--
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