One of the most popular question patients ask us in our clinical practice is, “What do you think about the Atkins Diet? First, clear definitions are important when asking and answering this question. Other choices include Protein Power, Sugarbusters, The Zone, and the many variations of these specific plans that people adapt for themselves in the process of making a diet work for them. Refined carbohydrates such as white bread, white rice, white pasta, most crackers, tonic, sweets, jams and jellies give you a sugar jolt. By reducing these types of carbohydrates, the blood sugar and insulin levels can be better controlled. In addition, there are other potential health benefits, such as weight loss and reduced blood-triglyceride levels. The down side to the carb-free or very-low-carb diets is that in eliminating all or most carbohydrates, you do so at the expense of some healthier carbs that are found in fruits, vegetables and whole grains such as brown rice, stoned ground whole grain bread, whole wheat pasta and the like. One helpful way to evaluate carbohydrates is the glycemic index GI, a measure of how quickly blood sugar rises when you eat particular foods. Low GI foods have a small impact on blood sugar and include most whole grains and vegetables, along with many fruits. The fast, high jolt in blood sugar from high GI foods causes higher insulin levels. Insulin is a hormone that causes hunger by taking the sugar out of your blood and giving it to your cells to either use as energy or store as fat.
For decades, dietary fat namely saturated fat was considered persona non grata, in that if you wanted to live a long and healthy life free from cardiovascular disease, you limited your intake of fat. Recently, though, the pendulum has swung the other way, and fat is now the belle of the nutrition ball with carbohydrates being public enemy 1. And around and around the dietary debate carousel goes. Related — Carb Timing for Muscle Growth. Both higher carb, low-fat diets and low carb, high fat diets can work for weight loss, and this has been shown time and time again in research. If you eat more calories than you burn in a given day, you will gain weight. Conversely, if you expend more energy than you consume over time, you will lose weight. At the same time, when insulin levels are elevated, fat burning is hindered. And, insulin also serves a role in the metabolism of dietary fat. Insulin transports nutrients into all tissues of the body, including muscle tissue where they can be used for energy. If there is an excess of energy, then insulin will transport the nutrients to adipose tissue for storage.
Foods that contain primarily polysaccharides are often known as complex carbohydrates. Vitamin D is consumed at 2 percent of the recommended daily intake. Johnston, C. Insulin transports nutrients into all tissues of the body, including muscle tissue where they can be used for energy. Consuming a balanced diet, even if it’s primarily carbohydrate based, is important for the health of your digestive system, since every food that you eat has the potential to change your microbiome and overall health. Each serving contains less than 4 grams of total fat with less than a gram from saturated fat, meanwhile that same serving of flapjacks contains more than 35 grams of carbs! This mouthwatering mix of berries blends an assortment of sweet savors to supply a sudden spurt of energy when the day is dragging between your morning meal and lunch. Effects of high-protein, low-carbohydrate dieting on plasma lipoproteins and body weight. RE, retinol equivalent. Gain less weight Live longer than average Show fewer biomarker-based signs of aging Are less likely to die from age-related diseases like heart disease and cancer.