The Wardenburg Health Center at the University of Colorado at Boulder reports that young girls are more frightened of gaining too much weight than they are of losing their parents, getting cancer or nuclear war. They also report that two out of five women and one out of five men would give three to five years of their lives to reach their weight-loss goals. The desire to lose weight has dieters looking at low-carb options, and although these diets can be effective, they are not without consequences.
Good vs. Bad Carbohydrates
According to the Centers for Disease Control and Prevention, the human body uses carbohydrates to create glucose, the primary source of energy for the body. The body either uses the glucose immediately or stores it in the muscles and organs for when it is needed. Avoiding all carbohydrates may make it difficult to stay energized throughout the day. However, there are "good" carbohydrates and "bad" carbohydrates.
Good carbohydates are complex, meaning they are rich in fiber, and are an excellent source of energy. These can be found in fruits, vegetables and whole grains. Bad carbohydrates are found in white bread, cookies, cakes and other sweets. These carbohydrates come from bleached flour and sugar, are also known as refined carbohydrates, and should be consumed in moderation.
Carbohydrates and Added Sugars
Added sugars are one of the ingredients in some carb-laden foods that give carbohydrates such a bad name with dieters. Added sugars can come in the form of molasses, raw sugar, brown sugar, corn syrup, honey, fructose, dextrose or anything else that ends with -ose. When in doubt, read the back of the box to be certain as to whether or not the food you are considering has added sugars.
Low-Carb Options
Low-carb diets can be safe, but eliminating carbohydrates completely may cause some health problems. There are healthy ways to get enough carbohydrates into your body. For example, iceberg and romaine lettuce have less than 1 g of carbohydrates per cup but are packed with other vitamins, such as vitamins A, C and more. Spinach is also a healthy source of carbohydrates and many other essential vitamins and minerals as well, such as iron. The CDC also recommends making half of your total carbohydrate intake whole grains, which fall into the complex or "good" carbohydrate list.
Vegetable Versus Meat-Based Low-Carb Diets
"The Los Angeles Times" website reports that a Nurses' Health Study published in 2010 in the "Annals of Internal Medicine" found that those who based their low-carb diet mainly on vegetables and fruits had lower mortality rates than those who derived their protein mostly from meat. While lean meats can be a great food option for a carb-conscious eater, plant-based foods are much healthier.
Short-Term Weight Loss
Cutting carbohydrates can be an effective way to lose a few pounds on a short-term basis, but MayoClinic.com notes its efficacy long-term is unclear. On a short-term basis, a low-carbohydrate diet can help you feel fuller longer and consume fewer calories and contribute to water weight loss as well as a lower cholesterol level. However, in the long-term, a low-carb diet may feature foods that are high in saturated fats, leading to an increased risk of heart disease, and may limit fruits, vegetables and whole-grain foods, leading to gastrointestinal issues. MayoClinic.com recommends a balanced diet of fruits, vegetables, lean proteins and whole grains as a more reliable recipe for weight loss.
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