Low-Carb Diets - An
Introduction
by Priya Shah
http://www.priyashah.com
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.
;
________________________________________________
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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