Low-carb diets can be advantageous in increased body weight, heart disease and treatment of diabetes according to new clinical studies.
Low carb diets still revolutionize the clinical practice of nutrition. Many scientists are now indicating low carb solutions for many disease states, according to Richard D. Feinman, Ph.D., professor of biochemistry at SUNY Downstate Medical Center in Brooklyn.
He also says “And practically speaking, some of the clinical results, particularly in diabetes, are quite remarkable.”
“I have seen many patients who were heading for disaster and who have turned their disease and their lives around simply by avoiding foods they cannot tolerate: carbohydrates.”
This simple, effective approach could reverse the epidemic of Type 2 diabetes,” says Mary Vernon, MD, FAAFP, CMD, and President of the American Society of Bariatric Physicians, Known for her controlled carbohydrate challenge with her patients for some time now.
“Thanks to the low-carb approach we’ve seen many patients reduce or completely eliminate drug therapy. Of course, it is up to a patient if they want to continue their medication, but they should at least be given a choice of a non-pharmacological approach.”
Low carb diets seem to have always had a metabolic foundation and although the news attention has concentrated mainly on the business side of the topic, science continues to dramatically move forward with it.
Some of the important findings of low-carb diets are:
- A restrained carbohydrate way of life is an efficient way to control Type 2 diabetes blood sugar. Patients are consistently able to lower or do away with the disease.
- A third of overweight individuals who are trying to lose weight are doing so by eating fewer carbs.
- More recent evidence to bear the weight of the benefits of a restrained carbohydrate way of life for heart risk factors such as low HDL and small LDL lipoprotein standard.
- A restrained carbohydrate way of life may be the best treatment for metabolic syndrome, a forerunner condition to diabetes and heart disease.
- Over 60 percent of people in countries like the United States are overweight; 38 percent are actually doing something about it.
THE ADVANTAGES OF LOW CARB FOODS
- Advantages of LOW-CARB diets in Diabetes
Consumption of carbohydrates has a great impact on our blood sugar and insulin levels likewise lowering carbohydrates in our diet has a direct result in lowering our sugar levels and insulin needs.
By restricting carbohydrate intake, blood sugars are controlled and insulin levels are minimized. This is so beneficial for patients with type one or two diabetes and those with insulin resistance.
- Advantages of LOW-CARB foods for those with Heart Condition
Low-carb diets have great benefit in reducing major risk factors associated with heart disease, for instance, they reduce triglycerides (a major risk factor for cardiovascular disease) and increase the concentrations of HDL (known as the “good” cholesterol).
SIMPLE ILLUSTRATION OF HOW THE BODY CONTROLS BLOOD SUGAR LEVELS
Due to the failure of dietary guidelines to manage type 2 diabetes, many diabetics have been turning to low-carb diets. This is actually a great step. In a healthy person, insulin is released by the body to convert excess sugar in the blood to glycogen and stored in the liver.
Examples of low-carb foods
- FRUITS AND VEGETABLES
SOURCES OF FRUIT AND VEGETABLE include
Apple Carrots Celery Cauliflower Cherries Cranberry Cucumber Eggplant Garlic Coconut Green/Spring Onion Artichoke Asparagus Avocado Beets Blackberry Blueberry Bok Choy Broccoli CabbageKale Lettuce Lemon Mushrooms Onion Paprika Parsnips Peppers-All Pumpkin Radish Raspberry Sprouts Swede Turnips Strawberry Tomato
- HEALTHY FATS ON A LOW-CARB DIET
We have been made to know that fats make you fat, causes heart disease and is not good for our health but that’s not true.
Firstly, fat doesn’t make you fat. Secondly, fat doesn’t cause heart disease. Thirdly, fat is essential to our health.
The truth about dietary fat has been emerging rapidly over the past decade. Most of all, several large-scale randomized controlled trials (RCT) have shown that diets high in fat and low in carbs have several significant benefits.
However, there is one group of fats that you should avoid. Despite carrying the (sponsored) tag of “heart-healthy”, it’s better to stay away from refined vegetable oils. While you may have heard that vegetable oils decrease LDL cholesterol (which is true), the fact that they significantly increase heart disease mortality shows just how little this means.
We should emphasize natural animal and plant fats. Here are some great options:
- Avocado oil
- Coconut oil
- Duck Fat
- Macadamia oil
- Nuts – almonds, brazil nuts, macadamia (and all types)
- Olive oil (extra virgin)
- Red palm oil (opt for a sustainably produced one)
- PROTEIN-BASED FOODS
It has always been a belief that low-carb diets are entirely proteins, but let me give you a shocker, a Low-carb diet should be a moderate amount of protein, a high amount of fat, and a little amount of carbohydrate.
Sources of protein include:
- Beef Jerky
- Cottage Cheese
- Greek Yoghurt
- Organ meats (heart, kidney, liver)
- Whole milk
- Full-fat yogurt
- All of these animal foods are extremely high in vitamins and minerals.
Foods to avoid
In as much as foods like potatoes and other starchy vegetables are obviously a lot healthier, on a low-carb diet, it’s better to generally avoid them.
The list of foods to avoid include:
- Commercial ice cream
- Commercial pizza
- Candy (sweets)
- Cookies and biscuits
- Excessive high-sugar fruit
- Excessive starchy vegetables
- Fast food (take-out/takeaway)
- Fries (chips)
- Fruit juice
- Grains in general
- Low-fat dairy
- Potato chips (crisps)
- Processed meats like hot dogs and spam
- Soda and other sugary drinks
- Sugary drinks
- Sweeteners like honey and coconut sugar
- Vegetable oils
The Reasons for avoiding these foods are that Sugar, refined grains, and vegetable oils are the very worst foods we can eat – and are found in almost all the foods on the AVOID list.
Moreso, the amount of sugars in packaged processed foods is so unimaginable, the reason being that refined sugar is in almost everything.
Many people who are new to low-carb foods wonder how they can eat with “such a restrictive diet plan”.
Good news is, low-carb diets are not restrictive once you understand them, you discover that there are so many delicious foods to eat. You can even make your favorite junk foods but by using healthy ingredients!