Ever since the late Dr. Atkins "enlightened" us all with his meat-lovers dream-of-a-diet, carbohydrates are both feared and ridiculed by dieters. People faithfully avoid pasta, rice, and especially...BREAD. But why are carbohydrates seen as the enemy?
Carbohydrates, fat, and protein are the three big guns in terms of providing us with energy, or calories. While "starchy" foods like pasta, rice, bread, potatoes, beans, and some veggies are typical high carb offenders, there are plenty of other carb-containing foods like milk, yogurt, cheese, fruit, candy, cakes, syrups, etc. Carbs are everywhere...it's almost impossible to fully avoid them. Yet, some are clearly healthier than others...
Complex carbs include whole grain breads, starchy vegetables, and beans and lentils. These types of carbs take longer to process and provide significant fiber, vitamins, and minerals. Simple carbs are processed much quicker, provide less nutrition, and include mostly processed foods like chips, donuts, soda, and sugary cereals.
After carbs are eaten, the liver breaks them down into glucose or "blood sugar," which our body uses for energy. Insulin is blood sugar's little helper -- it carries it to the muscle, liver, or fat cells for storage. Low carb diets claim that since carbs promote insulin production, they stimulate weight gain. So, by cutting carbs, and subsequently reducing insulin production, you'll lose weight. However, it's not so simple.
Our preferred source of energy is from carbohydrates. Once they're eliminated from the diet, our body turns to the stored carbs (glycogen) for energy. This causes a release of water--which is exactly that your body is "losing" at the start of a low-carb diet. In addition to the water loss, many low-carbers lose their motivation to workout since they feel sluggish and fatigued!
The current RDA (recommended daily amount) for carbohydrates is 130 grams. That's the minimum amount needed to fuel our brains with sufficient glucose (The brain can't store glucose so it needs a steady daily supply). Some low-carb diets only allow 70 grams per day...about half the RDA! Insufficient carbs may cause poor concentration, tiredness, and memory problems.
Carbs get a bad rap because they're easier to overeat than foods high in protein. How many times have you gone on a chicken binge? On the other hand, how often have you found yourself with your hand indefinitely stuck in the potato chip bag? Processed foods are usually filled with carbs, along with salt, preservatives and fat, which provide excessive calories.
The current recommendation is to have about half of your daily calories from carbohydrates. When choosing carbs, think FIBER! Complex carbs like fruit, vegetables, and whole grains will give you the most nutritional bang for your buck. They're not only packed with vitamins and nutrients, but they (similar to protein) help keep you full much longer than that naughty bag of chips.
The fact is, we need carbs - just like we need protein and fat. But, like everything else in life, it's a balancing act. Low-carb diets are usually often low-calorie diets. Followers eat an average of 1000-1400 calories versus an average of 1800-2200 calories for most people. Any reduction of calories, whether from protein, carbs, or fat, will produce weight loss. So, if you want long-term weight loss, choose a more moderate approach to eating. Fad diets like Atkins only work for a brief time, otherwise they wouldn't be called a fad.
Healthy Eating,
Sandy N. Sfikas, RD, LDN
