Low-Carb Diets - An Introduction by
Priya Shah
http://www.priyashah.com
According to a recent survey by the National Health Institute, about a third of
overweight Americans who are trying to lose weight, are doing so by eating less
carbohydrates (carbs) largely because of the increased popularity of fad diets
like Atkins Diet and the South Beach Diet.
Who Invented Low-Carb Diets?
The term "low-carb" was coined around 1992 when the USDA recommended
that Americans include six to eleven servings daily of grains and starches in
their diet.
In fact, low-carb dieting dates back more than 100 years to 1864, before the
trendy Atkins diet, when a pamphlet titled "Letter on Corpulence" was
written by William Banting. This was as close to the first commercial low-carb
diet as you could get.
Banting's diet eventually fell out of favor, but low-carb diets began appearing
again in the 20th century. The most famous of these are the Atkins and Scarsdale
diets that came to popularity in the 1970s.
While Scarsdale has a set 14-day meal plan that must be followed and greatly
restricts calories, the Atkins diet allows for unlimited calorie consumption as
long as those calories are from protein, fat and vegetables and carbohydrate
intake is kept low.
Atkins and Scarsdale fell out of favor in the 1980's when the USDA encouraged
the consumption of grains and grain products.
It was only in the 1990's that we began to see a return to low-carb dieting that
seems to be more than a fad. Low-carb is now a lifestyle!
As more and more people realize the weight loss and other health benefits that
are available to people who eat low-carb, the number of diets and stores that
sell specialty low-carb products continue to rise.
In a nutshell, most low-carb diets carry the same basic premise: that too much
of simple, refined carbohydrates leads to over overproduction of insulin, which
leads to the storage of too much fat in the body. This fat storage is especially
prominent around the middle.
While there are degrees of difference among the many diets, they all agree on
the negative effects that excess insulin production have on our systems.
While it might be great to lower the body's sugar content and be healthier,
wouldn't it be great to learn how to do so while being part of this fast-paced
world?
People want and need simpler solutions. And they need simpler dieting plans.
Forget spending mega bucks on gourmet, hard-to-find items. Forget spending hours
just to prepare meals. And forget counting, measuring, and weighing ingredients.
Either a low-carb plan fit into real-world lives, or it doesn't. So how do
low-carb diets fit into the real world today?
Low Carb, Slow Carb
In a nutshell, there are two kinds of carbohydrates, simple and complex. Some
refer to them as bad and good carbs, fast and slow digestion carbs and other
possibly confusing lingo. Here's the scoop.
Simple Carbs
Foods with simple or refined carbohydrates most often have a low nutrient
content and a high-glycemic index. They are quick to digest and can cause blood
sugar to soar then fall dramatically within a short span of time.
In order to keep the body running more healthy and stable, health advisors
recommend that these type foods be limited.
Examples of these simple carbs are white bread, potatoes, bananas, and sugary
treats like cookies, candy, cupcakes and cakes, and soda beverages like popular
cola products.
Complex Carbs
Foods with complex carbohydrates contain many nutrients and have a low- to
moderate-glycemic index.
Higher fiber content in these foods means slower digestion, which is healthier
for the body. And these foods are considered good choices by health advisors.
Examples of these complex carbs are whole grains, most fruits and vegetables.
Legumes, plants of the pea or bean family, are also in this category.
Which Is Best?
While studies like one from the University of Arkansas for Medical Sciences in
January of 2004 show that low-carb diets can help with weight loss; the carbs
need to be of the complex, low-glycemic type.
However, it is not necessary to totally avoid the simple carbs. A treat now and
then, in moderation (and approved per your dietary advisor or in accordance with
your health practitioner), should be fine.
As a side note, your teeth will also be healthier without the build up of sugar
decay from simple carb foods. So healthier smiles will shine with healthier
bodies.
About the Author
Priya Shah is the Editor of The Glutathione Report http://www.glutathione-report.com
and the webmaster of http://www.1whey2health.com
Read our online report on Low-Carb Dieting Secrets and get a Free Booklet titled
"Low Carb Recipes and Food Ideas People On The Go" at http://www.natural-weight-loss-tips.com/low-carb/
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