Archive for August, 2009

Saturated fat will have much less impact on insulin levels than whole grains (bread), cereal fiber or fruit and vegetables (which can heighten the risk of type 2 diabetes). Even if you don't follow Atkins or The South Beach Diet you may already have known that. We also know that even the good carbs found in fruits and vegetables are still carbs so we have to count them too.

Low-Carb regimens that follow similar paths to those of the Atkins and South Beach Diets can be diets that include animal fat and  protein. Or they can be vegetable and fruit inclusive. The problem is that even though it's a "very good thing to do," most people don't know how to eat well. They don't bother to learn the differences between simple and complex carbohydrates and what's involved in maintaining a healthy and balanced diet. People go to extremes," said Dr. Stuart Weiss, a clinical assistant professor of medicine at New York University School of Medicine in New York City. "In general, carbs should be limited just like saturated fat needs to be limited. . . If you eat too much of anything, you're bound to get into trouble."

American Diabetes Association  

Care, Cure Commitment

Saturated fat will have much less impact on insulin levels than whole grains (bread), cereal fiber or fruit and vegetables (which can heighten the risk of type 2 diabetes). Even if you don't follow Atkins or The South Beach Diet you may already have suspected as much or experienced an increase in blood sugar from eating them.

Low-Carb regimens that follow similar paths to those of the Atkins and South Beach Diets can be diets that include animal fat and  protein. Or they can be vegetable and fruit inclusive. The problem is that most people don't know how to eat well and do what it takes to maintain a healthy and balanced diet.

People tend to go to extremes, carbs should be limited just like fats. If you eat too much of anything, you're headed for a fall.

American Diabetes Association  

Care, Cure Commitment

The good news about Type 2 diabetes, which affects as many as 45 percent of women and 30 percent of men in the United States, is 75 percent preventable with the proper diet. (The other 25 percent is hereditary). And, while low-fat, high-carb diets are often recommended by doctors who treat diabetes, my feeling is that we have to minimize our carb consumption, especially the bad carbs found in processed foods (empty, useless calories) and continue to promote the "good" carbs found in fruits and vegetables. You just have to find that fine line between weight stabilization and weight gain, your carb "threshold".

The good news about Type 2 diabetes, which affects as many as 45 percent of women and 30 percent of men in the United States, is that it is 75 percent preventable with the proper diet. (The other 25 percent is hereditary).

And, while low-fat, high-carb diets are often recommended by doctors who treat diabetes, my feeling is that we have to minimize our carb consumption, especially the bad carbs (sugar) found in processed foods (empty, useless calories) and continue to promote the "good" carbs found in fruits and vegetables.

It then becomes a question of finding your carb "threshold" the fine line between weight stabilization and weight gain.

Protect Yourself Against Diabetes

Being overweight is not just a cosmetic problem, it's a major health problem around the world. Just in the US alone, two-thirds of adults weigh more than they ought to. And, as the study in the current issue of the American Journal of Clinical Nutrition points out, a  low-carb diet that minimizes bad carbs is a much better way to go than eating sugar-loaded, low-fat products. I love sugar as much as the next person and, as a matter of fact, I have a serious sweet tooth. However, a low-fat cookie for example has more sugar per serving than a regular one. Go figure.

A Common Sense Approach to Dieting

The thing that has worked for me, after having read and studied both of the definitive books on the subject of low-carb dieting; Dr. Atkins New Diet Revolution and the South Beach Diet by Dr. Arthur Agatson, is a combination of low-carb and low-fat, meaning, have that juicy steak – but cut off the excess fat, enjoy your cream cheese – but on a stalk of celery, not a bagel, keep the bacon for breakfast – but limit it to two slices.

Use common sense when faced with eating decisions. Keep track of what you don't eat and make a list of the (bad) carbs that didn't make it past your lips. At the end of a week use this formula to see the amount of weight gain you avoided. (this is only an approximation because of the differences in body structure from one person to another). I start the formula with a stern warning; one dessert consumed = 1 lb of weight gain, no matter the portion size. That's the bad news IF you should fall. But for each 100 grams of bad carbs you resist you can say you avoided a pound of weight gain.

So, at the end of the week, if you lost 3 lbs and you resisted 300 bad carbohydrates, you can say you doubled your weight loss! It's just like resisting a sale, especially when you don't need the item that is discounted. Like my Dad always said (i know it's corny but I think of it often) "Son, if you want to double your money, fold it twice and put it back in your pocket."