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Transcript
The Skinny on Low Carbohydrate Diets The University of Georgia Cooperative Extension Service Americans Are Gaining Too Much Weight! Overweight is a major problem, not only in the U.S., but throughout the world The increase in weight causes an increase in many chronic diseases diabetes heart disease cancer arthritis Why Is America Gaining Weight? We’re much eating too Large portions “Empty” calories Why Is America Gaining Weight? We sit too much We get too little physical activity Americans Are Turning To Fad Diets Low Carbohydrate Diets Recycled Low-carb diets are not new - many are from the ’70s: The Stillman Diet Dr. Atkins Diet Revolution The Scarsdale Diet Airforce Diet The Lure of Low-Carb Fad Diets Lose weight quickly Less hunger Unlimited amounts of meat and fat The Lure of Low- Carb Fad Diets “Low-carb” foods are flooding the market in the grocery store in restaurants Low Carb Diet Claims Carbohydrate is the cause of weight gain too much insulin is released, causing hunger, cravings and weight gain Low-carb diets cause weight loss What is a Low Carbohydrate Diet? Typical low-carb diet: Initially severely restricts foods with carbohydrate Fruits, vegetables, milk, whole grains Often allows unlimited meats and fats Low-Carb Yogurt Do You Need Carbohydrate? Your brain depends on carbohydrate for energy A minimum of 130 grams per day Low carbohydrate diets provide only 20-90 grams carbohydrate per day Importance of Carbohydrates Whole grains, fruits, vegetables and lowfat dairy foods are an important part of any diet Contain nutrients that are needed for good health Be Carbohydrate Conscious Limit portions of all carbohydrates to limit calories Carbohydrates that are high in sugar or fat are less healthy Do Low Carb Diets Work? Quick Weight Loss Promises of quick weight loss? Weight lost during first 7-14 days is water loss Quick Weight Loss Carbohydrate stored in muscle and liver Water Energy Water loss, not fat loss Do Low Carb Diets Work? You will lose weight if you follow any diet Low carb diets Due to fewer calories Severely limit food choices Don’t allow foods that people often overeat Studies show low carb diets do not work better Are Low Carb Diets Harmful? Lack important nutrients found in fruits, vegetables, low-fat dairy products and whole grains High in cholesterol and saturated fat May increase risk of heart disease Are Low Carb Diets Harmful? May increase the risk of: Bone loss Kidney stones Gout (painful joint disease) Kidney disease Dehydration and constipation Are Low Carb Diets Harmful? Low carb diets may hinder the performance of athletes May run out of energy too quickly Carbohydrate needed to replenish stored carbohydrate in muscles (glycogen) Low-carb diets may cause dehydration What About Low Carb Products? Low carb candy How Do They Make a Food “Low Carb” ? Low Carb French Toast ½ 3-ounce bag unflavored pork rinds 2 eggs ¼ cup heavy cream 3 packets Splenda ½ tsp cinnamon ½ tsp vanilla Crumble pork rinds. Beat eggs well, then mix with remaining ingredients and beat again. Add crushed pork rinds to the egg/cream mixture. Mix will thicken to a “gloppy” phase... Serve with lots of butter and low-carb syrup. Serves 2: 310 Calories; 25 grams fat; 1.5 grams CHO; 270 mg cholesterol How Are Carbs Reduced? Reduce or eliminate flour Replace sugar Use proteins from soy beans, wheat, oats, milk, eggs Add fiber Sugar alcohols (maltitol) or sugar substitutes Reduce the serving size Confusing Labeling Lingo New terms created as marketing ploy Manufacturers subtract fiber and sugar alcohols from Total Carbohydrate to get ‘‘net carbs” Net Carbs? Impact Carbs? Effective Carbs? “Net Carbs” or Total Carbs A Atkins DVANTAGE 3g * Net Carbs Chocolate Mocha Crunch Bar Net wt 2.11 oz (60 g) Nutrition Facts Serving size: 1 bar (60 g) Calories: 220 Total Carbohydrate: Dietary Fiber Sugars 22 g 10 g 0g Advice: Ignore “net carbs” – look at the Nutrition Facts label The Bottom Line on Low-Carb Foods Have not been shown to help with weight loss Are not usually low in calories or fat Poor taste Expensive Low-Carb Yogurt Low-Carb Atkins Diet Example 3-egg omelet 1 oz cheese 1 tsp. butter 4 slices bacon 6 oz grilled chicken 2 cups salad ¼ cup almonds ¼ cup oil & vinegar 8 ounces steak 3/4 cup broccoli 2 tsp butter Evaluating a Low Carb Diet Low in: Calcium Fiber Antioxidants, phytonutrients High in: Total fat Saturated fat Cholesterol 1000 mg Cholesterol and Fat Comparisons Percent Calories from Fat Cholesterol 1000 mg 60% <30% Atkins Current Recommendations <300 mg Atkins Current Recommendations Atkins Diet Example (with “low-carb” foods) 3-egg omelet 1 oz cheese 1 slice low-carb toast 1 tsp. butter 4 slices bacon 6 oz grilled chicken 2 cups salad 1 oz. low carb tortilla chips ¼ cup almonds ¼ cup oil & vinegar 2 low-carb cookies 8 ounces steak 3/4 cup broccoli 2 tsp butter 1 cup low-carb icecream How Low-Carb Diets Stack Up Atkins Diet (traditional) Calories 1680 Atkins Diet (with lowcarb products) 2410 Fat 109g 160g Low-fat Diet 50g 1500 Example of 1500 Calorie Low-fat Menu Breakfast ½ cup orange juice 1 cup skim milk ¾ cup bran cereal Lunch 6 carrot sticks 2 slices ww bread 2 oz turkey 1 apple 1 cup skim milk 2 tsp. mayonnaise Evening Snack 6 oz low-fat yogurt ½ cup blueberries Dinner 1 medium sweet potato ¾ cup broccoli 1 cup lettuce salad 3 oz baked salmon 1 whole wheat roll 2 Tbs. olive oil & vinegar 2 tsp. margarine Hints for Weight Loss Success Food and exercise habits of successful weight losers: Follow a reduced calorie, low-fat diet Exercise at least 30 minutes most days Keep a record of what and how much is eaten Eat breakfast every day Check weight weekly