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 Home > Tips, Recipes & Links > Low Carbohydrate F.A.Q.
Low Carbohydrate F.A.Q.Low Carbohydrate F.A.Q.
This introduction to low carbohydrate diets is a simplified overview of many of the most popular plans with brief answers to many frequently asked questions. It contains facts and opinions accumulated by many people who follow the low carbohydrate way of life.
Lowcarb Basics
Low carbohydrate diets are based on the theory that many people cannot consume large amounts of carbohydrate foods without having their bodies create, and store large amounts of body fat. This idea is the exact opposite of the "food pyramid" prescribed by most nutritionists.
Unlike other diets, most low carbohydrate diets do not stress calorie restriction. You eat allowed foods until you're satisfied, and you should never be hungry. The other important requirement is to drink a large amount of water every day. Health professionals now recommend this for everyone, whether on any kind of “diet” or not.
Excluded foods:
Excluded foods and foods that are to be severely limited are all forms of starches and sugars, including all grains, cereals, potatoes, and any foods made with them.
Allowed foods:
Allowed foods are all meats, poultry, fish, shellfish, fats/oils, some dairy products (heavy cream, butter, and some cheeses), most green vegetables, and a few other relatively low carbohydrate fruits and vegetables (note: unlike other meats and fish, liver and mollusks contain carbohydrates, and therefore must be limited.
How Low is Low?
Low Carbohydrate is roughly defined as any diet which involves under 100g of carbohydrate for the average person. While this will be way too high for many (perhaps most) of us who have already suffered severe metabolic disruption and have considerable weight to lose, it is still low enough for some to experience the metabolic changes and benefits that are characteristic of a low carb diet.
Differences between "low fat" and "low carb"
There are many significant differences between "low fat" and "low carb" diets. When you starve your body of calories, protein, and fat (as on the standard "low-fat/low calorie weight loss diet), it burns large amounts of both fat AND muscle to provide fuel. You lose weight, but the loss of muscle tissue not only shows physically, it also reduces your basic metabolic rate, so you need to cut calories EVEN MORE! On a proper low carb diet, your body burns mostly FAT (maybe ONLY fat), and preserves your lean muscle tissue. If you do any exercise, you will even ADD lean muscle while still losing fat, thereby INCREASING your basic metabolic rate, and ENHANCING the loss of fat. Since muscle is more dense than fat, you may very well find yourself fitting much smaller size clothing than you think you should at your new weight. This is also the main reason that you must check your measurements as well as your weight. You may at times be getting leaner, while not losing any weight (but that's a GOOD thing!).
Lack of hunger
Another difference is the lack of hunger and the absence of "cravings." According to several theories, for some people carbohydrates act very much like an addictive drug. The more they eat, the more they crave those foods. On a low carbohydrate diet, once past the initial few days, those cravings significantly diminish, or disappear completely. Also, most of these plans allow you to eat as much of the allowed foods as you need to be satisfied. Please remember that these diets are all different to some degree. Foods that are allowed on one diet may not be allowed on another. When in doubt, always follow the plan you have chosen, at least until you have gained enough experience to understand the possible consequences of any changes you may want to make.
NOTICE:
If you suffer from any serious medical problems other than "overweight," or take any prescription drugs, you must determine for yourself if there is any potential conflict with the requirements of these diets. After consulting with your doctor, another source of information can be any of the reputable books published on low carb diets. This information may or may not be useful or applicable to your particular situation and should not be used to replace professional medical advice or your own judgment.
Quick Facts:
Low fat diets don't work! Why?
1) Too much sugar
2)Too many carbs.
The foods that are waiting to ambush you are sugar and bleached white flour. Avoid carbs that cause an intense insulin secretion. Examples are: potato, white rice, corn, breads with white flour, refined sugar and corn syrup
Over weight people have a 90% chance of becoming diabetic. On low carb diet you burn nothing but fat.
According to "Atkin's Introduction Diet" your diet must contain no more than 20 grams of carbs a day. On your "Life Time Maintanance Diet" 40-90-grams of carbs daily. The average American consumes 300 grams of carb a day.
According to Sugar Busters "sugar is toxic" and significant quantites of sugar are derived in our digestive system from carbohydrates.
Net Effective Carbs Information
New labeling of sugarfree and low-carb products use the term "net carb" . None of the ingredients in the products have changed just the labels are being changed due to new guidelines put into effect by the FDA. In the past, the total carb count included the sugar alcohols, but now due to their negligible effect on the blood sugar levels, the FDA has now determined that these are not effective carbs. Don't be alarmed by the total carb count numbers! To get a net effective carb count just subtract the sugar alcohols and the dietary fiber to get the Net Effective Carb Count (also called "Net Impact Carbs, "Digestible Carb Count"," Net Carb Count")
According to the Glycemic Research Institute, sucralose (Splenda® Brand) and sugar alcohols, such as maltitol, sorbitol, isomalt and such, do not elevate the blood sugar or insulin levels. “Net Effective Carbs” refers to the carbohydrate content that will be converted into sugar by the body. Sucralose (Splenda® Brand) and sugar alcohols are not chemically broken down into glucose (sugar). Some product manufacturers then refer to this type of product as one that does not contribute to the overall or “net” amount of carbohydrates.
Additional Interesting Definitions:
Calories: A calorie is defined as the amount of heat (energy) required to raise one kilogram of water, one degree centigrade. Calories reported by
nutritionists and expressed on food labeling, define a food's energy producing potential which can be released when the body oxidizes the food.
According to US food labeling laws, the amount of calories reported for carbohydrates on a food's Nutritional Facts Panel is based on 4 calories per
gram of carbohydrate. Dietary fibers are defined as being non-digestible, thus their calories are not reported in the Nutritional Facts Panel.
Exceptions for using the caloric factor of 4 calories per gram of carbohydrate factor are made for those carbohydrates that have been scientifically
documented to have lower caloric values. Sugar alcohols are an example of carbohydrates with lower caloric values. The number of calories reported in
the Nutritional Facts Panel for a food is calculated by summing the number of calories obtained by multiplying the amount of each ingredient by its
caloric factor per gram. The calculated caloric value does not always represent what takes place in the body. This is the case in Dreamfields' pasta.
Protected carbohydrates have limited digestion and absorption in the small intestine causing them to be transported to the colon where they are
fermented (broken down). The fermented carbohydrates typically provide the body less than 2 calories per gram compared to 4 calories per gram for
those digested and absorbed in the small intestine.
Carbohydrates: Carbohydrates are one of the primary macronutrients along with proteins and fats. They are composed primarily of carbon,
hydrogen and oxygen. This classification of nutrients includes primarily sugars, starches, and dietary fibers. When digested and processed by the
body, they represent a primary source of energy for activity and body functions.
Dietary fiber: By definition, dietary fibers cannot be broken down by digestive enzymes. These non-digestible carbohydrates include complex
carbohydrates that make up plant cell walls such as cellulose, hemicelluloses, pectins, and a variety of gums and storage carbohydrates. Dietary
fibers provide a source of food to be fermented or broken down by microorganisms in the large intestine (colon). The by-products of fermentation
support health by promoting good levels of blood glucose and plasma lipids, promoting healthy immune function, increasing calcium absorption, and
promoting the proper digestion of food. They also help encourage good stool habits and reduce the risk of certain bowel diseases, like colon cancer
and inflammatory bowel disorders.
Digestion: This is the process by which foods are broken down into smaller sub-units or components, which can be absorbed into the body
through the gastrointestinal tract.
Digestible carbohydrates: Digestible carbohydrates are carbohydrates that are capable of being broken down in the gastrointestinal tract
prior to the colon by acids and digestive enzymes resulting in small nutritional components capable of being absorbed into the blood stream where they
can be further processed and utilized by the body.
Glucose: This is the scientific name for the simple sugar that is a primary component of complex or long chain carbohydrates such as starch.
The digestion of complex carbohydrates produces glucose, which is absorbed into the blood stream where it is commonly referred to as blood sugar. It
is also known as dextrose or grape sugar. Glucose acts as the body's primary, short-term energy source.
Glycemic index: Glycemic index (GI) is a measure of the effect of the consumption of food on blood glucose levels. It ranks the blood
glucose response of a food on a scale of 0-100. Typically high glycemic foods are those that are 70+, while low glycemic foods have a GI of less than
55.
Glycemic load: Glycemic load (GL) is a measure of the quantity of digestible carbohydrate in a product serving or in a specified amount of
product that is measured by multiplying the Glycemic Index (GI) times the carbohydrate content of the food in grams and then dividing by 100. Each
unit of GL represents the glucose raising effect of 1 gram of glucose or white bread, depending on which control is used in the determination of the
GI.
Glycosylation: Glycosylation is the process of adding sugar units to proteins. This occurs more rapidly in the body when blood glucose
levels are not tightly controlled. High blood glucose levels for long periods of time can cause glycosylation, which can damage organ function and
ultimately shorten life span and impair body functions of the diabetic. The HbA1c test can monitor the potential for this process to occur.
Insulin: This is a hormone (protein) made by the pancreas, which promotes the utilization of sugar by the body. It is required to help move
blood glucose from the blood to the cells to be used for energy.
Inulin: Inulin, unlike insulin, is a naturally-occurring, plant storage non-digestible carbohydrate found in over 36,000 plants worldwide.
It helps control insulin levels in the body. Inulin naturally occurs in cereal grains, onions, asparagus, tomatoes, bananas, raisins, garlic and many
other commonly consumed plants. Unlike normal starch, it is not digested by the body, but is used as preferred food (dietary fiber) by a select group
of health-promoting bacteria called lactic-acid producing bacteria (bifidobacteria and lactobacilli); the same bacteria as those found as active
cultures in many yogurts and fermented dairy products. These bacteria grow and produce fermentation products to help support a healthy immune system,
modulate glucose and lipid metabolism in the liver, help improve calcium absorption, and help keep the colon functioning properly for recycling of
water and electrolytes.
Net carbs: This is a rough estimate of a food's glycemic load or digestible carbohydrate content. They are not the result of testing an
individual, but rather are arrived at by summing the estimated digestible carbohydrate content of a food's individual components. Non-digestible
carbohydrates: These are carbohydrates that are not capable of being digested in the gastrointestinal tract; however, they often can be fermented in
the colon. They are not broken down to any extent by stomach acid or digestive enzymes. They proceed on through the digestive system and reach the
large intestine where they are acted upon by resident microorganisms. Dietary fiber fits into this category.
Pectin: Pectin is a food gum and dietary fiber that is present in many fruits and is used as a gelling agent or thickening agent for
pourable salad dressings, sauces, gravies, pastry fillings, puddings, several dairy products, and fruit juices.
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