Does the glycemic index of the foods you eat matter? That’s the question raised by a headline-making new study sponsored by the National Institutes of Health, the OmniCarb study, which calls into question the notion of “good carbs” versus “bad carbs.” Some previous research—along with popular diet plans—suggested that it’s
Tag: low carb diet
Carbohydrates make up the majority of our diet. They provide glucose, which our body uses as energy. According to dietary guidelines, half or more of our total daily calories should come from carbohydrates; fruits, vegetables, and whole grains. Low carb diets limit these carbohydrate sources, and increase intake of protein and fat to encourage weight loss.
Carbs come in two types: simple and complex. When you eat carbs, your body converts them into sugar and your blood sugar rises. Then your pancreas releases insulin to move that sugar into the cells to be used as energy. Whatever sugar you don’t need right away is stored as fat. The two types of carbs have different effects on your blood sugar. Simple carbs such as cookies, brownies, pastries, white bread and pasta, and candy are made with white flour and white sugar. Your body breaks simple carbs down quickly and blood sugar spikes as a result. Complex carbs digest slowly, so they have less of a dramatic effect on blood sugar.
Low carb diets lower insulin levels, so less sugar is stored as fat. Several different types of low carb diets, from Atkins to South Beach, exist. Each diet recommends a slightly different composition of carbohydrates to fats and protein. Some low carb diets are very restrictive, allowing almost no carbs. One of the Atkins diet plans allows only 40 grams of “net carbs” (total carbs minus fiber and sugar alcohols) a day. Compare that to the Dietary Guidelines, which recommend 225 to 325 grams of carbs a day. Other low carb diets are less strict. They allow small amounts of fruit, vegetables, and whole grains.
One of the biggest concerns with low carb diets is that they may replace carbohydrates with unhealthy protein and fat sources, such as red meat. Anyone who is considering switching to a low carb diet should consult a doctor to make sure the plan is healthy and appropriate for them.
The nutritional value of some of your favorite foods—like French fries, soda, and chips, for example—puts them into the category of junk foods to avoid. They’re filled with too much fat, salt, and/or sugar to be part of a healthy diet. Other foods, however, can straddle the line a bit.
Whole grains provide unrefined carbohydrates (carbs), a primary source of energy in a balanced diet plan. Carbs have been the target of much criticism, and low-carb diets have gained many followers.
It’s true that diets high in refined carbs have been linked with higher risks of many diseases, but the
When it comes to diabetes management, few things are more controversial and confusing than carbohydrates, macronutrients found in a variety of foods, such as grains, vegetables, dairy products, sweets, legumes, and fruits. If you have diabetes, you may have heard that carbs are your enemy. But research shows that nutrient-rich
Websites blame the yeast Candida albicans for everything from fatigue to brain fog, suggesting that a special diet can “eliminate” this condition. EN researches the truth to these claims.
Candida yeasts normally live on the mucous membranes and skin without causing problems, but sometimes overgrowth can cause a fungal infection (candidiasis)
Carbohydrates tend to be seen as nutritional “evils” that should be avoided. Yet you need carbs. They are the main source of energy that runs your body’s systems and fuels every type of movement.
The problem is not carbs, but rather how many you consume. “Carbs are calories, and consuming too
The Ketogenic, Atkins, and South Beach diets. These diets are all examples of the trendy low-carbohydrate, high-protein eating plans that claim you’ll lose lots of weight in little time. If you are eating less than 20 grams of carbohydrate a day, you’re following a ketogenic diet. Carbs are the body’s
An astonishing 40% of US adults will develop diabetes in their lifetime.1 Type 2 diabetes mellitus is a chronic disease that results primarily from abdominal obesity, which leads to resistance to the hormone insulin. Poorly controlled type 2 diabetes is associated with a shockingly wide range of life-threatening complications, including
High blood pressure doesn’t just put your heart in danger—research shows high blood pressure also raises the risk of dementia symptoms. On the flip side, there’s evidence that keeping blood pressure levels in check…