| |
| |
| KeralaClick.com | Weight Loss Information | |
| Carb Crazed
Low Carb diets have become as popular as apple pie (although apple pie wouldn't be allowed!). Everywhere you go the message is "low carb, decrease your carbs, or no carbs". Unfortunately this message oversimplifies many of the healthy eating habits that nutrition experts have been teaching. The truth is, there are no quick fixes or easy answers when it comes to healthy eating, and one size never fits all. The idea that carbohydrates are bad or unhealthy is a misunderstood message that has taken over our thoughts on good nutrition. Low carbohydrate promoters push the theory that carbohydrates are to blame for the nation's obesity problems. The truth is overeating and general lack of exercise are mostly to blame for the obesity epidemic. Think about it this way, if the theory was true that carbohydrates cause weight gain then every person including famous athletes who eat carbs regularly would be obese. It just doesn't add up. The Truth About Carbs: Proponents of low carb diets claim that when carbs raise blood sugar and insulin levels, the process can make our bodies store fat more readily. This is true, but did you know that all carbs are not created equal? There are different kinds of carbohydrates: simple and complex as well as low glycemic and high glycemic. This is where most people fail to understand better carbohydrate choices. There are no bad food choices just those foods that should be eaten daily and those that should be eaten once in awhile. Fruits and Vegetables: While it is true that fruits and vegetables are made up primarily of carbohydrates, the majority of them have a low glycemic index (glycemic Index is a measure of how quickly a food increases the blood sugar). This is because fruits and vegetables contain fiber which naturally keeps blood sugars level. Fruits and vegetables are also the most important food groups in our fight against chronic diseases. They are loaded in vitamins, minerals, antioxidants, and phytochemicals which act like our own personal arsenal against chronic diseases. In fact, the American Institute for Cancer Research has compiled over 4000 studies and has concluded that eating 5 servings of fruits and vegetables per day can decrease our cancer risk by 20%. Eliminating fruits and vegetables from your diet can lead to potentially serious health problems such as heart disease and cancer. Whole Grains- The Important Difference: Both whole grains and refined grains (sugar, white bread, pasta, etc) are high in carbohydrate but whole grains, found in foods like oats, barley, brown rice and whole wheat breads and cereals, contain all parts of the plant kernel thus keeping their important fiber content intact. Refined grains are stripped of these nutritious components during the milling process. Yes, it is true that eating large amounts of refined carbohydrates on a daily basis can drive sugar levels up quickly. However, the fiber in whole grains slows the rise in blood sugar and therefore the insulin response. In fact, eating small amounts of whole, complex carbohydrates throughout the day can keep blood sugars at a more even level preventing insulin rises and weight gain. Research shows that people whose diets are high in whole grains and fiber decrease their risk of diabetes, certain cancers, and heart disease. Portion Control: The flip side of the coin is that most people consume extremely large portion sizes of carbohydrates, eating more refined carbohydrates than the healthy complex carbohydrates, which can lead to weight gain. The answer, however, is not to give up all carbohydrates. It is not all or nothing as we learned from the low fat craze. We need to learn how to balance our diets to provide enough energy and nutrients that we get from all of our food groups throughout the day. By removing all carbohydrates from your diet you are setting yourself up for potential health problems not to mention bad breath (side effect of ketosis), hypoglycemia (low blood sugar), and low energy levels. Very low carbohydrate diets would not be of concern to health professionals and nutrition experts if they weren't so significantly low in important nutrients and so high in saturated fats. Recent studies have found that low carbohydrate diets are deficient in as many as 19 vitamins and minerals and as many as 11 micronutrients. According to Dr. Bruce Ames, a professor of molecular and cell biology at the University of California, Berkley; vitamin and mineral deficiencies such as these can lead to DNA damage that can cause you to age prematurely and could lead to cancer and degenerative diseases such as Alzheimer's and Parkinson's. There is further evidence that these diets can lead to other diseases such as heart disease, high blood pressure, and osteoporosis. It is important to remember that these diets were developed for weight loss and not healthy eating guidelines. Bottom Line: Choose small amounts (½ cup to 1 cup) of whole grains with each meal. Choose a variety of fruits and vegetables throughout the day and you will be able to manage your weight and your health at the same time! People who have achieved lifelong weight loss have done so by making lifestyle changes such as eating a balanced diet and increasing their daily activity, not by following fad diets. Most importantly, don't depend on fad diets to give you nutrition advice. They generally look at a small piece of the puzzle instead of looking at the whole picture. There is no need to increase your health risk to lose weight. Choose to eat a balanced diet and increase your activity so you can lose weight and maintain optimal health at the same time. © Meri Raffetto, 2004 Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs to help people get off of diets and get into way of life. For more information or to sign up for her free newsletter, visit http://www.reallivingnutrition.com
MORE RESOURCES:
Google News |
|
|
|
RELATED ARTICLES
The Missing Ingredient in Your Diet That is Keeping You Fat and Tired Whenever I hear someone say they just can't lose weight, the first question I ask is if they are eating their fruits and vegetables. Only one person has ever said yes. Before & After: A New Look at New Years Resolutions Have you seen the ditty below that's roaming the Internet these days? Before you read it and fall for its 'humor,' consider this. Each year, thousands, even millions, of people engage in an after-the-holidays ritual of self-denigration and punishment - to make up for the pleasurable indulgence of a very special time of year. Help for Sugar Cravings Many people have asked me what foods they should eat in order to cut down on the sugar cravings. And in the past I've always had to say "I don't know. Breakfast -How Not To Start The Day Part I Axiom Number FourTo have a great selling diet plan encourage people to do what they want to do anyway, even if they won't lose weight and may become morbidly obese, get cancer and have a very poor quality of life.Question from one of our readers . A Personal Trainers...Holidaze Rules of day to day no longer apply as you surrender to the hearts and minds of those closest. Conversation, food and wine are intoxicating. How To Avoid Gaining the Holiday 7 As the holidays approach, a frequent question from my clients and subscribers is "How can I avoid gaining weight during the holidays"? Their concern is legitimate. The average American adult gains seven pounds of fat between Thanksgiving and New Years Day. The Magic Formula Works its Wonder Today Part 4 The people of earlier times depended on the rich resource of plants and herbs to cure them of various ailments and maladies. The world has changed a lot but not the basics of life. Is Pain Stopping You From Losing Weight? If you are overweight and suffer from pain in your feet that radiates from your heel, you are not alone. Almost one quarter of overweight people suffer from plantar fasciitis, a debilitating condition that causes heel pain and can limit a person's ability to walk or exercise. Eat Out and Lose Weight -- 25 Easy & Healthy Tips for Dining Out Diners have become more health-conscious the last few years, and now want healthy choices whether eating at home or at their favorite restaurants. Luckily, the restaurant industry has been quick to accommodate the demand, so you'll find you have many options to "eat healthy" these days. How To Lose Weight Without Having To Starve Yourself I am somebody who has had an ongoing battle with my weight for most of my life. I have to be very careful what I eat as I seem to gain weight very easily. Ultimate Weight Loss: Fight Fat and Win As if you needed another reason to hit the snooze button, recent study concluded that your odds of being overweight are 24% lower for each additional hour you sleep. That's great and all, but what are those of us who work 50 hours a week on top of training and watching reruns on TV supposed to do with such findings?Now there are different ways you can lose weight while you sleep. Winter Weight Loss As our bodies move from Winter into Spring we can begin to really feel the need to "shed the winter weight". Whether we actually have weight to lose or not, this is an excellent time of year to give attention to our body's need to feel lighter. Fibre And Weight Loss: How Closely Are They Connected? The incidences of deseases like obesity, diabetes, colon deseases etc.are minimal in countries where the population has a regular dose of fiber in their diet. Hoodia Gordonii - The Hoodia Cactus - Whered My Appetite Go? My Experience with Pure Hoodia If you are into herbs and natural cures, you've undoubtedly heard of the Hoodia Gordonii cactus, the latest natural diet discovery for suppressing the appetite. Pure Hoodia (Hoodia Gordonii in it's purest form), acts as a natural appetite suppressant and has helped its devotees naturally curb their appetite and consequently take the lbs off. Rating The Diets: A Mindless Exercise? There has been a recent surge in the experts weighing in (pun intended) on popular and celebrity diets to rate them in terms of effectiveness, nutritional adequacy, and balance. Look at the latest crop of magazines, Internet news reports, and television specials. A New Diet -- Bowel Cleansing for Weight Loss An ancient practice from Eastern Medicine, bowel cleansing is fast becoming the next new diet for the Western world. What is bowel cleansing and does it safely cause healthy weight loss? Bowel Cleansing 101 Keeping things simple, bowel cleansing is equal to Western Medicine's laxative. Two Words That Guarantee Success (or failure) When Planning To Lose Weight Did you know that being successful with losing weight starts with just two words?Two words will either guarantee you'll lose weight, or guarantee the you WON'T lose weight.You see, words are very powerful. Weight Loss: The A Factor - The #1 Secret to Sticking to Your Weight Loss Program! Twenty years ago, I did not expect to accomplish what I have in the fitness world. And I surely didn't dream about writing best-selling books or think my story was worth retelling. Obesity - The Underlying Historic Causes The scourge of obesity has reached such gigantic proportions across the world that it is now termed as globesity. The obesity is now accepted as a global epidemic and governments are pouring in money and resources to fight this menace, which is quietly swallowing the economic gains of a country. Panic After WLS: Im Succeeding at Weight Loss: Now What? The fear of success arises in patients when they realize a genuine change is occurring and they are moving forward with their life. To have bariatric surgery is to pursue an allusive dream that is now being realized - many patients have dreamed all of their lives of successfully losing weight.
|
| © KeralaClick.com 2006 |
