Most low-carb diets restrict or forbid starches, sugars and other carb-laden foods. Sugar comes in multiple forms, including table sugar and high-fructose corn syrup, which are nearly ubiquitous ingredients in processed foods such as condiments, baked goods, sauces, crackers, candy, cookies among other foods. Sugar intake has also been implicated in type 2 diabetes, as well as in elevated levels of blood triglycerides, correlated by increased rates of heart disease.
Identification
Sugar and carbs in the diet may lead to increased cravings, increased food intake and weight gain, the Women to Women website suggests. Sugar and starches cause spikes in blood sugar, which result in a quick rush of energy. In the presence of increased blood sugar, the body quickly releases insulin, which causes blood sugar to dip. When you eat sugar, starches and carb-laden foods on a regular basis, you wind up on a roller-coaster of blood sugar rises followed by quick crashes, which frequently lead to excessive hunger and cravings.
Sugar, Carbs and Health
In the book, "Good Calories, Bad Calories," author Gary Taubes suggests that sugar, starches and carbs may be the cause of many of the health problems plaguing people who eat a typical Western diet laden with these ingredients. According to Taubes, the insulin released into your bloodstream when you eat high-carb foods is the most likely reason that such foods lead to weight gain. Insulin is your body's primary fat storage hormone. When it is present in your bloodstream, two things happen. First, your body begins to store the food you eat as fat instead of using it as fuel. Second, your body is unable to release stored body fat to be burned as fuel. Taubes suggests that controlling insulin by restricting your sugar and carb intake can help bring about weight loss.
In the book, "Protein Power Lifeplan," medical doctors Michael and Mary Eades agree with Taubes, taking the premise a step further. According to "Protein Power Lifeplan," there is also an evolutionary reason why sugars, starches and carbs can lead to disease and obesity. Early humans didn't eat these foods, and the onset of grain agriculture and food processing is relatively recent in terms of human evolution. Because humans haven't evolved to eat these foods, their bodies are unable to process them effectively, leading to multiple health problems such as heart disease, type 2 diabetes and obesity.
Diets
Many diets recommend restricting sugar and carbs for both the purposes of weight loss and improved health. Along with the Eadeses' Protein Power, you can choose the Atkins diet, Dr. Barry Sears' Zone diet, the PaNu diet by Dr. Kurt Harris, or the South Beach Diet by Dr. Arthur Agatston.
Recommendations
Most low-carb diets recommend eliminating sugar altogether and severely restricting intake of grains. The Atkins diet suggests relying heavily on animal proteins and leafy green vegetables in initial stages, as well as limiting carbs to less than 20 grams per day. Protein Power also recommends avoiding sugar and eating limited carbs in the form of vegetables and low-sugar fruits such as berries, which are rich in vitamins and antioxidants to aid in good health. The Zone diet recommends restricting sugar and eating a diet that is 40 percent protein, 30 percent carbs and 30 percent fat.
Considerations
Most experts agree that eating a low-carb, sugar-free diet for health and weight loss is a lifelong commitment. While such diets can bring about a change in health, reverting to your former way of eating will result in weight regain. The MayoClinic cautions that low-carb diets come with risks, including increased risk of high cholesterol and some types of cancer. The diet may also result in low fiber intake, which can cause gastrointestinal problems such as constipation and diverticulitis.
References
- "USC Health Magazine"; "So Long, Sugar!"; Phil Davis; Spring, 1999
- WomenToWomen.Com: Cravings Have Nothing to Do with Willpower
- "Good Calories, Bad Calories"; Gary Taubes; 2007
- "Protein Power Lifeplan"; Drs. Michael Eades and Mary Eades; 2000
- "Dr. Atkins New Diet Revolution"; Dr. Robert Atkins; 1992
- "Enter the Zone"; Dr. Barry Sears and Bill Lawren; 1995
Member Comments