Conscious Choice: The Low Carbo Craze...Is It Crazy?

November 2003 | Health Conscious

The Low Carbo Craze...Is It Crazy?

by Bonnie C. Minsky

In the last few years, the high protein, low carbohydrate (carbo) craze has reached new heights. Primarily due to the surge in obesity and degenerative diseases caused by the high carbo Food Pyramid recommendations, Atkins-type diets have soared in popularity. Warnings from the medical community of renal problems, heart disease and ketosis (which can make your body dangerously acidic), have gone unheeded by an overweight population who wants fast results. The appeal of the Atkins-type diet is being able to eat unlimited quantities of proteins and fats to prevent hunger. And the diet works... at least initially.

There is genetic evidence for a high protein, low carbo diet for much of the world’s population. Genetic dietary needs have changed only about 0.02 percent in 10,000 years. Our hunter-gatherer ancestors dined mostly on fish, wild fowl, meat, wild fruits, vegetables, and nuts/seeds. They ate virtually no simple carbohydrates (such as white sugar and candy bars!), no grains, and no dairy products. Their whole foods diet kept them free of disease and gave them remarkable energy.

The problem is that most individuals who adhere to an Atkins-type diet do not eat the lean, free-range and naturally fed meat, fowl, and fish of hunter-gatherer days. Instead, they consume heavily saturated, pesticide and chemically altered meats, hormone-laden cheese, and hydrogenated (trans) fats. Then, to satisfy their sweet tooth, overload with sports bars, candy, and cookie substitutes containing hydrogenated fats and fake sugars. This high protein diet wreaks havoc upon all body systems; it’s about as close to our hunter-gatherer roots as a car is to a horse.

A moderate, healthier protein version of an Atkins-type diet can prevent degenerative disease and maintain optimum weight long-term. How does it work? Following are some of the most critical components of this food plan:

Moderate Protein Food Plan

* 6-8 oz. of wild (not farm-raised!) fish daily from safe, cold water sources

* Maximum of two 4 oz. servings of antibiotic, hormone-free lean cuts of meat (preferably free range) or poultry (no skin) daily; if semi-vegetarian, add more eggs and/or fish

* Four organic egg whites with a maximum of one yolk daily

* (Optional) One serving of cow, goat, or sheep low-fat cheese or yogurt; it is important to have 800-1200 milligrams of "bio-available" calcium (easily useable by the body) daily. If your food choices don’t include enough calcium, supplementation is a good idea

* Two to three servings of healthy fats, including raw/dry roasted nuts and seeds and cold pressed vegetable oils (such as olive oil)

* 60 grams for most women and 75 grams for most men of carbohydrates are allowed for the first month, consisting of *low glycemic vegetables and one serving of fruit (except lemon and lime are unlimited) or one (5 oz.) glass of wine

* After one month (if maintaining a healthy weight), carbohydrate allotments may be increased to 75 grams for most women and 90 grams for most men by adding one serving of high glycemic vegetables (those that are not on the low glycemic list), one serving of whole grains or one extra fruit.

* No refined sugar should be consumed in the first month. For maintenance, limit sugar to one serving weekly. The only sugar substitute recommended is stevia, due to its long history of safety and health benefits.

Low glycemic vegetables:

* Artichoke

* Asparagus

* Avocado

* Bamboo shoots

* Beans, dried (e.g. lentil, garbanzo, white, red, and pinto)

* Broccoli

* Brussels sprouts

* Celery

* Cucumber

* Greens

* Jicama

* Kale

* Leeks

* Lettuce

* Mushrooms (avoid if you have a yeast problem)

* Olives

* Onion

* Peas (dried, black-eyed)

* Pea pods

* Peppers

* Radish

* Scallions

* Spinach

* Sprouts

* Sweet potato

* Tomato

* Water chestnuts

* Yam

* Zucchini

At a period in history when obesity has skyrocketed, fad diets are not the answer. Humans need to adopt a life-long dietary plan that blends genetic needs, real foods, and common sense portions. The Moderate Protein Food Plan accomplishes this effectively. After the initial withdrawal, cravings for carbohydrates should diminish and energy will soar. Besides weight loss, a feeling of well-being and optimal health will let you know that what you are doing is working. So is the low carbo craze really crazy? It just may be "crazy...like a fox."

Disclaimer: This column is for information only and no part of its contents should be construed as medical advice, diagnosis, recommendation, or endorsement by Ms. Minsky.

Bonnie Minsky is a Licensed and Certified Nutrition Specialist, Public Health Educator and Certified menopause Educator with a private practice in Northbrook, IL. She can be reached at nutritionalconcepts.com.

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