Low Carb diet beats Low Fat diet once again
The war between low carb and low fat diets has been lengthy and ongoing. However, a recent studies indicate that the low carb diet may be better and healthier in the long run.
Researchers have found that while actual weight loss between the two diets may not differ significantly in the long run, the low carb diet is healthier. In the initial six month period, low carb dieters on average showed greater weight loss. However after a year or more of dieting, the weight loss balances out between low fat and low carb dieters. However, their researchers found that the low carb diets are better for:
1. Increasing HDL, or “good” cholesterol
2. Lowering diastolic blood pressure
3. Lowering triglycerides and “bad” cholesterol
The case for low fat
Previously, persons promoting low fat diets were in the mainstream. The idea behind the low fat diet is that high levels of cholesterol and triglycerides are clearly associated with cardiovascular risk. Fats, saturated fats and trans fatty acids, increase the blood levels of these bad lipids. Fatty foods are also loaded with calories thus leading to obesity. By reducing the amount of fat, individuals should be able to lose weight and lower their lipid levels.
The case for low carbs
After 30 years of promoting low fat diets, why are Americans getting so fat? The proponents for low carb diets say it is simply because carbohydrates are the ones which cause obesity and powerfully stimulate hunger.
The carb cycle
When we eat carbohydrates, especially simple carbohydrates like sugar, potatoes, pasta, white rice, and anything made from refined flour, we stimulate the secretion of insulin. Insulin causes glucose to be rapidly absorbed into the tissues for fuel consumption. Glucose is the product of carbohydrate digestion. Most carbs are not needed immediately for fuel by the body so the “extra” glucose remains. This glucose is extra calories and is quickly converted into fat.
Once the glucose levels drop, the insulin levels rapidly fall in turn. Nothing promotes hunger more than a carbohydrate meal followed by a rapid spike in insulin, then a rapid drop in insulin levels. So, 2 – 4 hours after a high carbohydrate meal, it is typical that we suddenly crave more carbohydrates. The cycle repeats. We eat carbs, store fat, get hungry, and seek out yet more carbs.
The idea behind the low carbohydrate diet is that by avoiding carbohydrates, we avoid the spike in insulin levels. Since insulin is the hormone that causes our bodies to make and store fat, then by keeping our insulin levels low we are no longer store fat. Our metabolism actually transforms, so that we primarily use our fat stores for fuel instead of ingested glucose. The fat disappears. Many diet plans exist to help individuals who want to follow the low carb diet.
Not all carbs are viewed as bad though, even in low carb diets. Studies also distinguish carbohydrates based on their glycemic index, a measure of how quickly the carbs convert to glucose in the blood. Glucose is released slowly in carbs which are high in fiber, such as fruits and vegetables, blunting the typical blood sugar spike.
Is there common ground?
1. Taking in more calories, whether in the form or carbs or fats leads to increase in weight. If you eat more calories than you burn up, you simple gain weight.
2. There are health benefits to eating certain foods that are relatively high in carbohydrates, especially vegetables and certain fruits. These foods supply necessary vitamins and provide fiber that aids digestion.
3. Some fats are also beneficial and even necessary. The saturated fats and transfatty acids are bad for you, but other fats such as omega-3 fats and other fats found in fish, nuts, olives and avocados are actually healthy. The “good fats” actually help prevent heart disease. Currently, the recommended daily dose of “good fats” is actually between 30 to 35% of our diets.
4. Fourth, the most radical low-fat diets strictly limit the same kind of rapidly absorbed carbohydrates such as bread, potatoes, rice and pasta as the low carb advocates.
The Four rules everyone can agree to:
1) Avoid the simple carbohydrates that cause rapid rises and falls in insulin levels – pasta, potatoes, rice, and products made from refined flour.
2) Eat the more complex carbohydrates – vegetables and fruits – that supply necessary vitamins and roughage, without stimulating rapid rises and falls in insulin levels.
3) Eat foods that supply the “good” fats – fish, nuts, olives, avocados.
4) Avoid processed foods of any type that contain transfatty acids.
Combining a healthy diet plan with adequate exercise and physical activity, and with food journaling, was found to promote the best results. Surprised?
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