Low Carbohydrate Diets

Low Carbohydrate Diets
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"Low carb" is everywhere! Whether it's Atkins, South Beach or The Zone, many people have adopted a low carbohydrate way of eating. With the alarming increase in obesity, people are interested in quick, effortless solutions to weight loss. Even the food industry has responded to the low carb craze by creating a new wave of low carb products.

One question is, do low carb diets work? If you would like to know the truth about low carbohydrate diets, the following information will help.

What Is Meant By A Low Carb Diet?
A low carbohydrate diet restricts foods that have carbohydrate in them such as grain products, fruits and vegetables, legumes, milk, yogurt, and foods with added sugar. The result is a diet that is high in protein and fat, like beef, chicken, pork, eggs, butter, margarine and oils, and low in vitamins, minerals, antioxidants and dietary fibre.

Why Do People Lose Weight On Low Carb Diets?
There is nothing mysterious or magical about the way these diets work. Low carbohydrate diets are high in protein and fat. Eating high fat, high protein foods cause us to feel full sooner, so less food is eaten during a meal or a snack. Also, low carbohydrate diets have many foods that are not allowed, resulting in a decreased calorie intake. In addition to the low calorie intake, water is lost from the body due to the low carbohydrate intake. This can also contribute to weight loss.

What Is So Bad About Cutting Out Carbohydrates?
Carbohydrate is our body's main source of energy. We need carbohydrate to move, work and think. Foods that contain carbohydrate have important vitamins and minerals such as iron, calcium, vitamin C, folic acid, potassium, and magnesium. These nutrients are needed to support health. Cutting out carbohydrates can increase the risk for vitamin and mineral deficiencies. Foods that contain carbohydrate are also important sources of dietary fibre, which has many health benefits, including promotion of blood sugar control, reduction of cholesterol and healthy bowel habits.

Are Low Carb Diets Safe?
Researchers have not studied low carbohydrate diets long enough to know if they are safe. Based on what we know about nutrition and health, following a low carbohydrate diet for an extended length of time may increase risk of heart disease, high blood pressure, bone mineral loss, gout, kidney stones and constipation.

What Do Dietitians Recommend?
Dietitians and nutritionists are encouraging Canadians to adopt a healthy lifestyle approach to achieving a healthy weight by following Canada's Food Guide and Canada's Physical Activity Guide to Healthy Active Living. This means choosing the appropriate portion sizes and numbers of servings from each food group and being physically active for at least 30 minutes every day.

Choose healthier foods like whole grain breads, pasta and high fibre cereals, and colourful fruits and vegetables for fibre and nutrients. Reduce fat by choosing lower fat milk products and leaner meats, fish, poultry and meat alternatives like beans, nuts and eggs. Include healthier kinds of fat such as canola and olive oils and soft non-hydrogenated margarine. Also, be aware of "portion distortion". Portion sizes of popular foods have dramatically increased over the last 20 years. At one time, a standard bagel was two servings of grain products. Today, a standard bagel has expanded and can be up to four or five servings of grain products. It is not carbohydrates that are expanding the waistlines of Canadians, but the larger quantities of food available and consumed.

The truth about low carb diets is that we don't know enough about the long term effects on health. Following Canada's Food Guide and being physically active everyday is the best and the safest way to achieve health.

If you would like more information on low carbohydrate diets or would like a copy of Canada's Food Guide and/or Canada's Physical Activity Guide to Healthy Active Living contact the Leeds, Grenville and Lanark District Health Unit's Health Action Line at 1-800-660-5853 or 613-345-5685 and ask to speak with a Registered Dietitian.

(Adapted from: OSNPPH Media Release May 14, 2004 and Dietitians of Canada News Release April 28, 2004)

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