From Health magazine
You buy wheat bread, watch the sweets, and have sworn off supersizing. But you still might be falling prey to some common diet myths. Read on to find out about the worst ones, and what you can do to outwit them.
1. Myth: Cutting carbohydrates helps you lose weight.
Truth: Doing it the wrong way can also make you feel rotten and unhealthy.
Carbs are to this decade what fats were to the last: food demons. Truth is, though, you need them for energy. And, like with fats, some are better than others. Lona Sandon, RD, assistant professor in clinical nutrition at the University of Texas Southwestern Medical Center, suggests a minimum of 130 grams of carbs a day—a far cry from low-carb diets that start with 20 grams or less.
“Levels that low can leave you fatigued, constipated, and irritable,” she says. And those are just the short-term side effects. Eric Rimm, associate professor of epidemiology and nutrition at the Harvard School of Public Health, believes that long-term, an Atkins-style diet could increase risk of heart disease and colon cancer, perhaps due to the resulting increase in saturated fats.
Fad diets aside, what may matter most is how refined the carbohydrates are. Refining removes grains’ fibrous coating, which leads to digesting food faster than you should. That’s why whole fruits, with their fiber and nutrients, are good choices despite their simple carbohydrates. The best idea is to cut back on refined carbs such as soda and foods made with white flour, while loading up on healthier carbs like whole grains, fruits, and vegetables.
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Comments (37)
I am a clinical nutritionist. In response to the
person who said she eats Atkins and combats the lack of fiber with nuts, I think you are forgetting that lots of red meats are considered a possible risk for colon cancer. It really is best to eat ALL the food
groups in moderation, rather than avoiding one food group altogether.
Yvonne,
First, anyone doing Atkins right (by the book) should be getting plenty of veggies for fiber. People who have never read the book usually do it wrong (going by what the media says and following that). I never had any problem getting enough fiber when following Atkins.
This nut eater needs to make sure she’s getting the minimum veggie requirement on Atkins. Even in Induction you should be getting 5 servings a day. You are allowed 20g net carbs and it’s recommended to get at least 12 of those grams from low-carb, high fiber veggies. Bewteen the veggies and some nuts there should be no problem getting the 20g+ of fiber recommended by people such as you.
Second point – Atkins is not all about red meat! It’s about healthy eating from all food groups (including starches in moderation). It’s not just about bacon and beef, but also chicken, turkey, and any other meat you fancy. It’s about veggies and berries and even some fruits, and dairy in moderation.
We don’t need carbs to survive and thrive as humans and to this day I eat a fairly low-carb diet consisting of meat, veggies, and dairy.