The Skinny on Low Carbohydrate Diets The University of Georgia Cooperative Extension Service.
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Transcript of The Skinny on Low Carbohydrate Diets The University of Georgia Cooperative Extension Service.
The The SkinnySkinny on Low on Low Carbohydrate Carbohydrate
DietsDiets The University of Georgia The University of Georgia
Cooperative Extension Cooperative Extension ServiceService
Americans Are Gaining Too Americans Are Gaining Too Much Weight! Much Weight!
Overweight is a major Overweight is a major problem, not only in problem, not only in the U.S., but the U.S., but throughout the worldthroughout the world
The increase in weight The increase in weight causes an increase in causes an increase in many chronic diseasesmany chronic diseases diabetes diabetes heart diseaseheart disease cancercancer arthritisarthritis
Why Is America Gaining Why Is America Gaining Weight?Weight?
We’re eating We’re eating too muchtoo muchLarge portionsLarge portions““Empty” Empty”
caloriescalories
Why Is America Gaining Why Is America Gaining Weight?Weight?
We sit too We sit too muchmuch
We get too We get too little physical little physical activityactivity
Americans Are Turning To Americans Are Turning To Fad DietsFad Diets
Low Carbohydrate Diets Low Carbohydrate Diets RecycledRecycled
Low-carb diets are not new - many are Low-carb diets are not new - many are from the ’70s:from the ’70s:
The Stillman DietThe Stillman DietDr. Atkins Diet RevolutionDr. Atkins Diet RevolutionThe Scarsdale DietThe Scarsdale DietAirforce DietAirforce Diet
The Lure of Low-Carb Fad DietsThe Lure of Low-Carb Fad Diets
Lose weight Lose weight quickly quickly
Less hungerLess hungerUnlimited Unlimited
amounts of amounts of meat and fatmeat and fat
The Lure of Low- Carb Fad The Lure of Low- Carb Fad DietsDiets
““Low-carb” Low-carb” foods are foods are flooding the flooding the marketmarketin the grocery in the grocery
storestorein restaurantsin restaurants
Low-Carb Men
u
Low Carb Diet ClaimsLow Carb Diet Claims
Carbohydrate is the Carbohydrate is the cause of weight gaincause of weight gain too much insulin is too much insulin is
released, causing hunger, released, causing hunger, cravings and weight gaincravings and weight gain
Low-carb diets cause Low-carb diets cause weight lossweight loss
What is a Low Carbohydrate What is a Low Carbohydrate Diet?Diet?
Typical low-carb Typical low-carb diet:diet:
Initially severely Initially severely restricts foods with restricts foods with carbohydratecarbohydrate Fruits, vegetables, Fruits, vegetables,
milk, whole grainsmilk, whole grains Often allows Often allows
unlimited meats and unlimited meats and fatsfats
Low-Carb
Yogurt
Do You Need Carbohydrate?Do You Need Carbohydrate?
Your brain depends Your brain depends on carbohydrate for on carbohydrate for energyenergyA minimum of 130 A minimum of 130
grams per daygrams per dayLow carbohydrate Low carbohydrate
diets provide only diets provide only 20-90 grams 20-90 grams carbohydrate per carbohydrate per dayday
Importance of CarbohydratesImportance of Carbohydrates
Whole grains, fruits, vegetables and low-fat dairy foods are an important part of any dietContain nutrients that are needed for good health
Be Carbohydrate ConsciousBe 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?Do Low Carb Diets Work?
Quick Weight LossQuick Weight Loss
Promises of Promises of quick weight quick weight loss?loss?Weight lost Weight lost
during first 7-14 during first 7-14 days is water days is water lossloss
Quick Weight LossQuick Weight Loss
Water Energy
Water loss, not fat loss
Carbohydrate stored in muscle
and liver
Do Low Carb Diets Work?Do Low Carb Diets Work?
You will lose weight if You will lose weight if you follow any dietyou follow any diet Due to fewer caloriesDue to fewer calories
Low carb dietsLow carb diets Severely limit food Severely limit food
choiceschoices Don’t allow foods that Don’t allow foods that
people often overeatpeople often overeat Studies show low carb Studies show low carb
diets do not work diets do not work better better
Are Low Carb Diets Harmful?Are Low Carb Diets Harmful?
Lack important Lack important nutrientsnutrientsfound in fruits, found in fruits,
vegetables, low-fat dairy vegetables, low-fat dairy products and whole products and whole grainsgrains
High in cholesterol and High in cholesterol and saturated fatsaturated fatMay increase risk of May increase risk of
heart diseaseheart disease
Are Low Carb Diets Harmful?Are Low Carb Diets Harmful?
May increase the risk of:May increase the risk of:Bone lossBone lossKidney stonesKidney stonesGout (painful joint Gout (painful joint
disease)disease)Kidney diseaseKidney diseaseDehydration and Dehydration and
constipationconstipation
Are Low Carb Diets Harmful?Are Low Carb Diets Harmful?
Low carb diets may Low carb diets may hinder the hinder the performance of performance of athletesathletes May run out of energy May run out of energy
too quicklytoo quickly Carbohydrate needed to Carbohydrate needed to
replenish stored replenish stored carbohydrate in muscles carbohydrate in muscles (glycogen)(glycogen)
Low-carb diets may Low-carb diets may cause dehydrationcause dehydration
What About Low Carb What About Low Carb Products?Products?
Low carb
pastaLow carb bread
Low carb ice
cream
Low carb beer
Low carb cookies
Low carb candy Low carb
chips
How Do They Make a FoodHow Do They Make a Food “Low Carb” ? “Low Carb” ?
Low Carb French ToastLow Carb French Toast
½ 3-ounce bag ½ 3-ounce bag unflavored pork rindsunflavored pork rinds
2 eggs2 eggs ¼ cup heavy cream¼ cup heavy cream
3 packets 3 packets SplendaSplenda
½ tsp cinnamon½ tsp cinnamon ½ tsp vanilla½ 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?How Are Carbs Reduced?
Reduce or eliminate Reduce or eliminate flourflour Use proteins from soy Use proteins from soy
beans, wheat, oats, milk, beans, wheat, oats, milk, eggs eggs
Add fiber Add fiber Replace sugarReplace sugar
Sugar alcohols (maltitol) Sugar alcohols (maltitol) or sugar substitutesor sugar substitutes
Reduce the serving sizeReduce the serving size
Confusing Labeling LingoConfusing Labeling Lingo
New terms created New terms created as marketing ployas marketing ploy
Manufacturers Manufacturers subtract fiber and subtract fiber and sugar alcohols sugar alcohols from Total from Total Carbohydrate to Carbohydrate to get ‘‘net carbs”get ‘‘net carbs”
Net Carbs?Impact Carbs?
Effective Carbs?
““Net Carbs” or Total CarbsNet Carbs” or Total Carbs
ADVANTAGE ADVANTAGE 3g *
Net Carbs
Chocolate Mocha Crunch Bar
Atkins
Net wt 2.11 oz (60 g)
Nutrition FactsServing size: 1 bar (60 g) Calories: 220Total Carbohydrate: 22 g Dietary Fiber 10 g Sugars 0 g
Nutrition FactsServing size: 1 bar (60 g) Calories: 220Total Carbohydrate: 22 g Dietary Fiber 10 g Sugars 0 g
Advice: Ignore “net carbs” – look at the Nutrition Advice: Ignore “net carbs” – look at the Nutrition Facts labelFacts label
The Bottom Line on Low-Carb The Bottom Line on Low-Carb FoodsFoods
Have not been Have not been shown to help with shown to help with weight lossweight loss
Are not usually low Are not usually low in calories or fatin calories or fat
Poor tastePoor taste ExpensiveExpensive
Low-Carb
Low-CarbYogurt
Atkins Diet ExampleAtkins Diet Example
3-egg omelet3-egg omelet1 oz cheese1 oz cheese1 tsp. butter1 tsp. butter4 slices bacon4 slices bacon
6 oz grilled 6 oz grilled chickenchicken2 cups salad2 cups salad¼ cup almonds¼ cup almonds¼ cup oil & ¼ cup oil & vinegarvinegar
8 ounces steak8 ounces steak3/4 cup 3/4 cup broccolibroccoli2 tsp butter2 tsp butter
Evaluating a Low Carb DietEvaluating a Low Carb Diet
Low in:Low in: CalciumCalcium FiberFiber Antioxidants, Antioxidants,
phytonutrientsphytonutrients High in:High in:
Total fatTotal fat Saturated fatSaturated fat CholesterolCholesterol
Cholesterol and Fat Cholesterol and Fat ComparisonsComparisons
60%
<30%
1000 mg
AtkinsCurrent
Recommendations
Percent Calories from Fat
Cholesterol
1000
mg
<300 mg
AtkinsCurrent
Recommendations
Atkins Diet ExampleAtkins Diet Example(with “low-carb” foods)(with “low-carb” foods)
3-egg omelet3-egg omelet1 oz cheese1 oz cheese1 slice low-carb 1 slice low-carb toasttoast1 tsp. butter1 tsp. butter4 slices bacon4 slices bacon
6 oz grilled chicken6 oz grilled chicken2 cups salad2 cups salad1 oz. low carb tortilla 1 oz. low carb tortilla chipschips¼ cup almonds¼ cup almonds¼ cup oil & vinegar¼ cup oil & vinegar2 low-carb cookies2 low-carb cookies
8 ounces steak8 ounces steak3/4 cup broccoli3/4 cup broccoli2 tsp butter2 tsp butter1 cup low-carb ice-1 cup low-carb ice-creamcream
Atkins Diet Atkins Diet (traditiona(traditiona
l)l)
Atkins DietAtkins Diet
(with low-(with low-carb carb
products)products)
Low-fat Low-fat DietDiet
CaloriesCalories 16801680 24102410 15001500
FatFat 109g109g 160g160g 50g50g
How Low-Carb Diets Stack Up
Example of 1500 Calorie Example of 1500 Calorie Low-fat MenuLow-fat Menu
BreakfastBreakfast LunchLunch DinnerDinner ½ cup orange juice½ cup orange juice 6 carrot sticks 1 medium sweet 6 carrot sticks 1 medium sweet
potato potato 1 cup skim milk1 cup skim milk 2 slices ww bread 2 slices ww bread ¾ cup broccoli ¾ cup broccoli ¾ cup bran cereal¾ cup bran cereal 2 oz turkey 2 oz turkey 1 cup lettuce 1 cup lettuce
saladsalad 1 apple 3 oz baked salmon1 apple 3 oz baked salmon
1 cup skim milk1 cup skim milk 1 whole wheat roll 1 whole wheat roll 2 tsp. mayonnaise2 tsp. mayonnaise 2 Tbs. olive oil & 2 Tbs. olive oil &
vinegarvinegar 2 tsp. margarine2 tsp. margarine
Evening SnackEvening Snack6 oz low-fat yogurt6 oz low-fat yogurt½ cup blueberries½ cup blueberries
Hints for Weight Loss SuccessHints for Weight Loss Success
Follow a reduced Follow a reduced calorie, low-fat dietcalorie, low-fat diet
Exercise at least 30 Exercise at least 30 minutes most daysminutes most days
Keep a record of what Keep a record of what and how much is eatenand how much is eaten
Eat breakfast every Eat breakfast every dayday
Check weight weeklyCheck weight weekly
Food and exercise habits of successful weight losers: