| First of all, despite the naysayers, low-carb dieting in some form or another is here to stay, according to Opinion Dynamics, a market research firm that has tracked the movement since 2003.
"We expect it to stabilize at between 7 to 15 percent of the population [or about 15 million to 33 million people]," says Larry Shiman, vice president of the Cambridge, Massachusetts-based, full-service market research company, which specializes in the food industry. "The legacy of the trend is that for many dieters, low carb still plays a substantial role. |
| University of Cincinnati's College of Nursing, who spearheaded a study showing that a low-carb diet was more effective than a low-fat one for short-term weight loss and it led to improvement in cardiovascular risk factors.
"Maybe now we'll see doctors help people realize that carbs aren't free food. Probably, they will be educating their patients more about why we need to moderate both our fat and carb intake," predicts Dr. Brehm.
Sugar Watching Grips the Nation: Is Low Sugar the New Low Carb? |
| While attention on the low-carb movement was waning, another powerful movement has been gripping the nation. "Low-sugar has become the new low carb," professes Melanie Warner in the May 2005 New York Times article, "Low Carbs? Who Cares? Sugar Is Latest Supermarket Demon."
"Carbs were a trend, but the concern about sugar is here to stay," Cath-leen Toomey, vice president of communications at Stonyfield Farms, told the Times. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 Another study showed that healthy-weight adults actually consume more fruits than their overweight or obese peers38, putting to rest the diet myth born of the low-carb craze that "fruit can make you fat. |
Michael T. Murray and Michael R. Lyon
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 THE IMPORTANCE OF CARBOHYDRATES IN WEIGHT MANAGEMENT low-carb and no-carb diets have enjoyed tremendous popularity as a weight-loss strategy. Often they can produce quick and dramatic results, but those short-term benefits are outweighed by rebound weight gain. When the body is starved for carbohydrates, it will initially derive glucose by breaking down the storage form of glucose (glycogen) stored in the muscles and liver and releasing it into the (continued on next page) bloodstream as glucose. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Many people also have found that low-carb diets made them feel poorly and lacking in energy and, at least partly for these reasons, are difficult if not impossible to stick with in the long term. The SuperFoodsRx Diet includes all the healthy, whole grain foods that your body needs to stay healthy as you steadily and permanently lose weight and inches.
We think you will agree after learning about the power of these particular SuperFoods that losing weight is not necessarily about eating less; it's about eating smart. |
John J. Ratey, MD
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 The rest of your plate should be balanced with whole grains, proteins, and dietary fats. low-carb diets may help you lose weight, but they're not good for your brain. Whole grains have complex carbohydrates that supply a steady flow of energy rather than the spike and crash of simple sugars, and they're necessary to transport amino acids such as tryptophan into the brain. As you learned in chapter 4, tryptophan is a precursor necessary for the production of serotonin, and it and other important amino acids come from protein. |
Jack Challem
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 Breakfast Burrito (Serves d macadamia nut oil or extra-virgin olive oil 1 egg
Turkey Taco meat, cooked (see Turkey Tacos on page 118) 1 tablespoon cheese, shredded 1 whole wheat, low-carb tortilla
Heat a nonstick frying pan over medium-high heat, then add a little macadamia nut oil or olive oil. Pour in the egg and scramble it with a spatula. As the egg starts to firm, add a small amount of the Turkey Taco meat. Meanwhile, heat the tortilla at medium in the microwave for 10 seconds. Spread the scrambled eggs on one side of the tortilla, then begin rolling it from that side. |
C. W. Randolph, M.D.
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 Cholesterol 0 mg - Sodium 1 15 mg - Total Carbohydrate 6 g Dietary Fiber 2 g - Sugars 3 g - Protein 4 g - Calcium 6% DV
Mashed Cauliflower
1 medium head of cauliflower Salt and pepper to taste 14 cup skim milk
Va cup instant low-carb mashed potatoes
1 teaspoon garlic paste or garlic powder
2 slices cooked turkey bacon, crumbled
Cut cauliflower into florets and steam with salt and pepper until very tender. Place in blender and add all ingredients except turkey bacon. Blend until smooth. Return to pot on stove to reheat if necessary. Garnish with crumbled turkey bacon. Makes 4 servings. |
Jack Challem
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| QuesadillaS (Serves 1) pat of butter
2 small low-carb whole-wheat tortillas
Turkey Taco meat, cooked (see Turkey Tacos recipe on page 118) shredded cheese, white or yellow scallions or chives, finely chopped sour cream or guacamole
Melt the butter in a 12-inch nonstick frying pan over medium heat. Place one tortilla in the pan, and after about 30 seconds, add a little meat and spread the cheese. Add the scallions or chives, then place the other tortilla on top. With a large spatula, carefully flip the quesadilla and continue to fry it for about 1 minute. |
| Lynn's physician diagnosed her with prediabetes, and he recommended that she follow a high-protein, high-vegetable, low-carb diet. Instead of skipping breakfast, as she usually did, she ate two scrambled or boiled eggs. Within three days of adopting the diet, her energy levels improved—and so did her moods. foods that are higher in sugars and fats. That's why the incidence of obesity and diabetes has increased rapidly—and part of the reason why I believe mood problems are also on the rise. |
Michael T. Murray and Michael R. Lyon
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| In addition, one of the major problems with a low-carb diet or even a very low-calorie diet is that they inevitably produce a loss of significant amounts of muscle mass. The muscle is sacrificed in order to provide the dieter with a constant supply of blood sugar. In fact, if you lose weight through fasting or other forms of severe dieting, a significant proportion of the weight loss will be in the form of water (each molecule of glycogen binds six water molecules) and muscle mass. |
Jack Challem
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 The long-term problem, however, is that high-carb diets will eventually cause prediabetes, at which point these people will do better on a low-carb, high-protein diet.
The Two Most Dangerous Food Additives
Two specific food additives may be largely responsible for the increasing numbers of people who are overweight, obese, prediabetic, and diabetic. These additives are high-fructose corn syrup and trans fats; uangers mat lutk ueyona l.aiones ana uaras dj the latter are found in partially hydrogenated vegetable oils. |
Neal D. Barnard and Bryanna Clark Grogan
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 The partici-
Say No to low-carb Diets
Weight loss lowers cholesterol levels. On average, each pound you lose lowers your cholesterol level about 1 point (that is, 1 mg/dl or 0.3 mmol/l),3 so most weight-loss diets have a side benefit of improving your cholesterol test results. The exception is low-carbohydrate diets. They are so high in fat and cholesterol that they increase cholesterol levels for about one in every three dieters, some of whom have eventually experienced wildly high cholesterol levels and serious heart disease symptoms. |
Jonny Bowden, Ph.D., C.N.S.
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 Potatoes Take a Hit in the low-carb Craze
Potatoes in general have suffered a reversal of fortunes recently. In the low-fat 1980s they were the darling of the fitness set because they are pretty much a fat-free item. Then, when low carb came into vogue and consumers began to be (rightly) concerned with controlling their blood sugar, potatoes became "vegetable non grata" at the dinner table, because they raise your blood sugar quickly, producing a lot of the fat-storing hormone insulin. That's why regular old white potatoes didn't make my list of the world's healthiest foods. |
| Mangoes are another of the tropical fruits that got a bad reputation among the low-carb folks due to their sugar content. While it's true that a whole mango contains 30 g of (natural) sugar, and people with blood sugar concerns may have to watch their intake of fruit, mangoes don't actually have a very high glycemic load, weighing in at about 8 (under 10 is considered "low," over 20 is considered "high").
NOTE: Pureed mango can be frozen and used for all kinds of good things like shakes and healthy "slurpees. |
Kaayla T. Daniel, PhD, CCN
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 LOW-CARB PROFITS "Soy and low-carb mania may prove to be good for each other since some sectors of the soy industry appear to be plateauing, and since soy protein provides a healthful alternative to taxing your kidneys with a lot of animal protein," says Peter Golbitz, president of Soyatech. "Soy protein with isoflavones has been shown to be rather helpful in slowing the progression of risk factors associated with kidney failure," agrees Debra Miller, Director of Nutrition Communication for the Solae Company. Forget that the oxalate connection is a proven danger. |
Jonny Bowden, Ph.D., C.N.S.
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| They got a bad rap for a short time during low-carb mania because their carb content is higher than any other nut, but for all but the most inveterate carb-gram counters this shouldn't be a deterrent from enjoying this delicious food
P ft
Frequent Nut Eaters Have Fewer Heart Attacks
The benefits of cashew nuts—besides how good they make you feel when you eat them—are similar to the benefits you get when you eat nuts in general. People who eat nuts regularly are less likely to have heart attacks or to die from heart disease than those who don't. |
Andreas Moritz
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 Thankfully, low-carb diets recently lost popularity with the public since the approach has been shown to put followers at a higher risk for clogged arteries, heart attack, and possibly colorectal cancer as well.
Yes, Your Body Can Store Protein!
Meat and meat products have 5 to 10 times the protein concentration of plant food proteins. Whereas you can easily overeat on animal protein, it is much less likely to overeat on proteins contained in vegetables, grains and nuts. The stomach would have to be at least five times larger to accommodate such large portions of food. |
Jonny Bowden, Ph.D., C.N.S.
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| It may not be a low-carb, low-calorie, or low-anything food, but it sure tastes amazing.
-n
70 l
Figs
I love figs. Fresh or dried, they're luscious, chewy, rich, textured, and sweet as honey. And, like dates, they might not be the single most nutritionally dense food on the planet, but they sure beat candy if you want some instant sugar in a nice nutritional package.
Figs for Maximum Fiber
Besides tasting great and producing the famous "leaf that covered key parts of Adam and Eve, figs have several claims to fame. First is fiber. |
Michele Simon
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 Thompson also singled out McDonald's for its "conscientious" initiatives, including its new "Balanced Lifestyles Platform," as well as its decision to serve more "low-carb" options. (The secretary's glee over the growing prevalence of nutritionally dubious "low-carb" menu options was especially troubling—he referenced this "good news" more than once.) Then, just when I thought things couldn't get much worse, for some inexplicable reason, he took questions from the audience. |
Jack Challem
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| To our pleasant surprise, though, he began to follow a protein-rich, low-carb eating plan. He felt better, lost some weight, and his blood pressure began to decrease. The pain from his fibromyalgia lessened, and his mood and outlook toward life improved significantly. Harold still has a ways to go, but he has made improvements and has started seeing the results.
The Stress Connection to Overweight and Prediabetes
Stress is often ignored as a factor in overweight and prediabetes. Exactly how does stress contribute to these health problems? |
Jonny Bowden, Ph.D., C.N.S.
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 A low-carb Diet Is the Answer
High-carbohydrate diets stimulate high blood sugar, which in turn stimulates high levels of insulin, especially in susceptible people. High levels of insulin then stimulate the androgen receptors on the outside of the ovary, which may lead to more cysts as well as other problems related to too much androgen production. And high insulin levels are thought to increase the production of male hormones. Thus high levels of insulin are intimately connected to the typical PCOS symptoms of excess facial hair, thin hair on the head, and acne. |
Jack Challem
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| She learned how to cook and eat protein-rich, low-carb foods and completely cleaned out all of her cookie stashes and bread bins. Catherine also made an appointment with Dr. Ron at the Center for the Improvement of Human Functioning International, where they jointly reviewed all of her supplements. She increased her omega-3 supplements (which help to lower triglycerides) and added chromium and alpha-lipoic acid (which improve insulin function and lower blood sugar).
Two months later, Catherine had lost ten pounds. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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 How could it be "low-carb"? Was it a misprint? I didn't think so. At various other times I've noted that salads, breads and even cinnamon buns are labeled "low-carb," even though their ingredient lists demonstrate that, in fact, the bulk of calories are provided by carbohydrates. What's going on?
This "carb" mania is largely the result of the late Dr. Atkins and his dietary message. But recently Dr. Atkins' New Diet Revolution has been toppled and replaced by The South Beach Diet as the king of the diet books. |
Dr. Steven R. Gundry
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 Nor need you limit your intake of leafy green and other vegetables, as you do on most low-carb diets. All you need to remember is that the purpose of the Teardown phase is to convince your genetic programming that winter is not coming (it's here) and therefore your genes don't need to send out the "store fat" signal. Eating sugary and other high-carb foods convinces your genes that you've just encountered a fruit tree laden with sugary fruit, and as you've learned, that's the last message you want to transmit. |
J. Douglas Bremner
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 As an example, the generic low-fat diet of the WHI reduced LDL cholesterol by only ten points, whereas a diet high in fruits and vegetables, soy, and nuts, and low in animal fat dropped cholesterol by 30%, a figure that equaled the effects of a statin (33%).
A low-carb diet does not prevent heart disease. Look at the doctor who developed it: He died of a heart attack. In addition, women subjects from the Nurses' Health Study (82,802) who had low carbohydrate intake did not experience a reduced occurrence of heart disease. Eating a high-sugar diet increased the risk of heart disease by 90%. |
Dr. Steven R. Gundry
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| Keep your sanity by making a quesadilla with low-carb tortillas. Instead of an overload of cheese and meat, this recipe delivers another high dose of greens. Make sure you squeeze the spinach dry or you will be unhappy with me! |
| Most of the low-carb dieters I have treated reached a plateau fairly quickly, from which they could not advance without reducing their intake of animal foods. Diet Evolution finesses this problem, as you'll soon learn, and so resolves the conflict between doctors Atkins and Ornish.
ACCOUNTING FOR TASTES
If you find yourself irresistibly attracted to foods that are either sweet or salty, you're not alone. You're actually hardwired to seek out these tastes and fat because, in times of scarcity, they would have enhanced the likelihood of passing on your genes to your children. |
| Think Thin þMost low-carb protein shakes, such as Atkins Advantage and Pure Protein þHemp protein powder (unsweetened) þRice protein powder (unsweetened) þSoy protein powder (unsweetened) þWhey protein powder (unsweetened)
BEVERAGES þCoffee þConsomme, bouillon, clear broth þPlain spirits without mixers þRed wine þTea (black, green, white, and herbal)
UNFRIENDLY FOODS
VEGETABLES
These vegetables and others like them contain starches that turn to sugar quickly in your bloodstream. Some can be eaten raw, but not cooked, as indicated. |
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