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 eating too much  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 low fat 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  Due to fewer calories Low carb diets  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  Use proteins from soy beans, wheat, oats, milk, eggs  Add fiber Replace sugar  Sugar alcohols (maltitol) or sugar substitutes Reduce the serving size

Confusing Labeling Lingo

Net Carbs?

Impact Carbs?

Effective Carbs?

  New terms created as marketing ploy Manufacturers subtract fiber and sugar alcohols from Total Carbohydrate to get ‘‘net carbs”

“Net Carbs” or Total Carbs

A DVANTAGE Chocolate Mocha Crunch Bar

Net wt 2.11 oz (60 g)

3 g * Net Carbs Nutrition Facts Serving size: 1 bar (60 g) Calories: 220 Total Carbohydrate: Dietary Fiber Sugars 22 g 10 g 0 g

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

Low-Carb Yogurt

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 60% 1000 mg <30% Atkins Current Recommendations Atkins <300 mg 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 ice cream

How Low-Carb Diets Stack Up Calories Atkins Diet (traditional) 1680 Atkins Diet (with low carb products) 2410 Low-fat Diet 1500 Fat 109g 160g 50g

Example of 1500 Calorie Low-fat Menu Breakfast ½ cup orange juice 1 cup skim milk ¾ cup bran cereal Lunch Dinner 6 carrot sticks 1 medium sweet potato 2 slices ww bread 2 oz turkey 1 apple 3 oz baked salmon 1 cup skim milk 2 tsp. mayonnaise ¾ cup broccoli 1 cup lettuce salad 1 whole wheat roll 2 Tbs. olive oil & vinegar 2 tsp. margarine Evening Snack 6 oz low-fat yogurt ½ cup blueberries

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