THE DANGERS OF A LOW-CARB DIET

{Because of all the issue of health and diet, particularly with and because of the Atkins diet, I decided to print these articles from a different kind of diet, The Hallelujah Diet. It is a healthy alternative to the Atkins diet. It is possible to do what Adkins promotes, loose weight and still be far healthier and this tells the difference, and tells you about the two kinds of Carbs, refined and unrefined. Link at bottom so you can get on their weekly Health Letter mailing list or read past newsletters. This reprint is from 3 in June ‘04.}

Three weeks ago, in Health Tip #339, I called “The Standard American Diet; A Weapon of Mass Destruction,” and responsible for the deaths of millions of Americans each year. Two weeks ago, in Health Tip #340, I shared that FIBER IS AN ABSOLUTE NECESSITY FOR PROPER DIGESTION and that ANIMAL PRODUCTS were totally devoid of FIBER. Then last week, in Health Tip #341, I shared that REFINED CARBOHYDRATES CONTAIN NO FIBER.

In this Health Tip, I want to continue to discuss the subject of CARBOHYDRATES by sharing some excerpts from Dr. James D. Krystosik’s book, “Carbohydrates from Hell - Carbohydrates from Heaven” and subtitled “Good Carbs vs. Bad Carbs,” and published by Good News Publications, Solon, Ohio:

“One of the most vulnerable targets for health care fraud is people who are trying to lose weight. American’s are desperate to lose weight. Consequently, if a fad diet doctor writes a book that extols the virtues of our bad eating habits, he will automatically draw a large following. There are a lot of people who want to believe that large quantities of foods that are high in saturated fat and cholesterol are good for them. It’s no wonder diet doctors who preach the good news, ‘you can eat all of the fat you want, lose weight, and prevent heart disease’ have become American diet heroes.

“These diet gurus encourage you to fill your plate with bacon, eggs, steak, ham, whipping cream, and other high saturated fat foods – without the guilt or consequences you previously associated with them. They insist, that while loading up your plate with this high fat fare, be sure to turn down the carrots, potatoes, rice, whole wheat bread and other innocent carbohydrates. Why? Because these diet doctors claim carbohydrates are to blame for the extra weight you may be carrying around your waistline. This new breed of diet doctors has managed to convince millions of Americans to put carbohydrates in the doghouse.

“You will lose weight on a low-carb diet – temporarily. Low-carb diets are calorie restrictive diets in disguise. And no matter which diet plan you follow, if you eat fewer calories than you burn, you’re going to lose weight. . . .

“The problem is there are several short-term side effects of low-carb diets, and there are no long-term studies to prove they are safe. I’m afraid that this is not just another diet craze. This one is a big problem with some serious long-term health risks. A weight loss plan that claims you can eat, as much high saturated fat food as you want, should at least make you wonder that it might be harmful. A weight loss plan that restricts a food group that humans have thrived on for over ten thousand years should trigger a little red flag.

1. LOW-CARB DIETS ARE BASED ON UNPROVEN THEORIES

“Proponents of low-carb diets claim that because carbohydrates raise blood sugar levels, they automatically raise insulin levels to the same degree. They claim elevated insulin levels trigger the storage of fat -- therefore carbohydrates make you fat. There is a grain of truth to this theory. However, it is a half-truth that misleads readers into a false perception of why this weight loss diet really works. In addition, there are no long-term studies to prove low-carb diets are safe. There is substantial evidence that shows they are dangerous.

2. LOW-CARB DIETS CONTRADICT SCIENCE

“Low-carb diets fly in the face of, well-established research. Science has proven a high fiber, complex unrefined carbohydrate, low protein diet (Sounds like The Hallelujah Diet) is the safest choice for long-term health. Research from the World Health Organization, American Heart Association, American Cancer Society, American Dietetic Association, warns every one of the long-term risks of a low-carb, high protein diet.

3. LOW-CARB DIET DOCTORS ARE CONFUSED

“These diet gurus can’t explain why several world populations have a low incidence of obesity and chronic disease – yet, they eat more carbohydrates and less protein than their American counterparts . . . .Many years of well documented research, demonstrates the benefits of a plant- based, high carbohydrate, low saturated fat diet. In addition to these controlled animal and human studies, scientists have convincing evidence that indicate the time proven, plant-based diets of several large population groups prevent disease and prolong life. Yet, low-carb diet doctors ignore these studies and promote their unproven theories.

4. TRADITIONAL DIETS VS. ‘WESTERNIZED’ DIET

“Throughout history, human societies have relied on grains and a plant-based diet, with small amounts of meat. Carbohydrates like fruits, vegetables, grains, beans and legumes have formed the foundation of the traditional diets of several regions of the world – Mediterranean, Asian, and Latin American. Based on research, the general agreement amongst these scientists is that the exceptionally low rate of chronic diseases, coupled with an increased lifespan of the people living in these regions, is due to their traditional diets.

“Sadly, over the last couple of decades the rapid economic development of these populations has eroded their traditional plant-based diets. They have slowly given way to a more ‘Westernized,’ refined carbohydrate diet, with a dramatic increase in saturated fats. As a consequence, there has been a marked increase in obesity and death rates due to heart disease and cancer. Scientists in these countries have made strong recommendations to their respective governments, that the traditional high carbohydrate, plant-based, low saturated fat diets must be restored in order to stop the epidemic of chronic diseases. In view of these facts alone, why would anyone want to risk their health and follow a low-carb, high protein diet?

“Our bodies need carbohydrates, regardless of what low- carb diet doctors think! If not enough carbohydrates are available; the body will convert protein or fat into glucose – a carbohydrate . . . . You don’t need to restrict carbohydrates to lose weight and feel great . . . But instead of preparing these foods with refined carbs, make your favorite foods with unrefined carbs.

5. NOT ALL CARBOHYDRATES ARE CREATED EQUAL

“Low-carb diet doctors want you to believe carbs are bad for your health and a threat to your waistline. . . . The truth of the matter is, the quality of the carbohydrates we eat is more important than the quantity of carbohydrates. Fruits may be a high in sugar, but they should certainly not be lumped together with a Snickers bar. Fruits are a carbohydrate from heaven, a Snickers bar is a carbohydrate from . . .

“Both of these foods may be a carbohydrate, but each of them will have a different effect inside the body. For example, research scientists at Harvard University have discovered that individuals who eat a diet high in unrefined carbohydrates significantly decrease their risk of diabetes and heart disease. At the same time, individuals who eat a diet high in refined carbohydrates more than doubled their risk for heart disease.

“Despite what low-carb diet doctors would like you to believe, the problem is not carbohydrates. The real problem is when good carbohydrates turn bad. For example, food processors have turned a heart healthy potato into an artery clogging French fry.

“Trying to sort out the good carbs from the bad carbs can be a difficult task – but not as hard as you think! The ‘get real’ rule is the first thing you should consider in buying carbohydrates. If a food comes packaged by nature, you can be sure it is safe and good-for-you. All fruits and vegetables that are still wrapped up in the same way they came from the vine or tree are by nature. But processed foods are another story. When any of these foods are cut, peeled, sliced, diced, cooked, fried, dipped in sugar water, or artificial ingredients are added to them, they may end up causing a lot of trouble.”

I trust you have noted the distinction Dr. Krystosik made between REFINED and UNREFINED CARBS in his above writings, the same distinction I made in last week’s Health Tip where I concluded by saying: ‘The problem today IS NOT CARBS, but rather REFINED CARBS! UNREFINED CARBS are loaded with plant FIBER! REFINED CARBS contain NO FIBER! Removing the FIBER from an UNREFINED CARB, creates a REFINED CARB! For instance, a grain of wheat is an UNREFINED CARB, while the white flour made from that UNREFINED grain of wheat, is a REFINED CARB. Brown Rice is an UNREFINED CARB, while white rice is a REFINED CARB because it has had the FIBER removed. UNREFINED CARBS are vitally important in meeting the nutritional needs of our bodies, while REFINED CARBS are devastating to our bodies, and cause a myriad of physical problems.’

THE DANGERS OF A LOW CARB DIET (Part 2)

In this Health Tip, I want to continue to discuss the subject of CARBOHYDRATES. Last week, in Health Tip #342, I shared some exerts from Dr. James D. Krystosik’s book “Carbohydrates from Hell -- Carbohydrates from Heaven” and subtitled “Good Carbs vs. Bad Carbs.” This week, I am going to share some more from this book:

“Food manufacturers frequently use deceptive advertising promotions on their products. For example, bread manufacturers market their product in pretty packages that say things like, ‘whole wheat’ or ‘seven grain bread.’ The products sound pure and wholesome. But, it could literally mean that the company used as little as 1% whole wheat flour and the other 99% is made up of refined white flour -- that is legally whole wheat bread. . . .

“Knowing where a food comes from is also important. . . . Processed foods with a long list of ingredients you can’t even pronounce are a clue to stay away from the food. The more foods you eat that are processed means the less fruits and vegetables you will eat – foods that will help you feel better and lose weight. You don’t have to turn away the pasta or the bread. Just make sure the ingredients list reads – made with 100% whole grains.

1 – NUTRIENT CONTENT
*CARBS FROM HEAVEN – Carbs in their whole natural state are the most efficient fuel for the body. They assure healthy digestion, absorption and elimination and provide protection against disease. These nutrient dense carbs are low in calories and high in vitamins, minerals, fiber and other essential nutrients. Carbs from heaven are one of nature’s finest gifts. They provide pleasure, restore and maintain health and allow you to eat more and weigh less.
*CARBS FROM HELL – Carbs from hell have been refined and are stripped of up to 80% or more of their essential nutrients. These nutrient depleted foods are filled with dead calories that do not meet the body’s nutritional needs. Consequently, they stimulate cravings for more food, which turns into extra pounds. Carbs from hell leave you overfed, undernourished and overweight.

2 – BLOOD SUGAR LEVELS
*CARBS FROM HEAVEN – Carbs from heaven raise blood sugar levels in a modest way. Unrefined carbs have built in controls that help to increase blood sugar and insulin levels at a slow, steady rate. Carbs from heaven are essential to prevent and even reverse diabetes and heart disease.
*CARBS FROM HELL – Carbs from hell cause a quick spike in blood sugar and insulin levels. The more refined a carbohydrate food becomes, the more rapidly they will elevate blood sugar and insulin levels. Carbs from hell are responsible for sugar disorders like diabetes, hypoglycemia, obesity and heart disease.

3 – FOOD ALLERGIES
*CARBS FROM HEAVEN – Carbs from heaven are tailor-made for each person’s individualized nutritional needs. Avoiding the carbs that are not right for you will reduce your cravings for sugar, refined carbohydrates and other foods. It will enable you to lose weight without counting calories and at the same time feel better.
*CARBS FROM HELL – Carbs from hell trigger food addictions. More than likely you are eating carbs that trigger a vicious cycle of symptoms and food addictions.

4 – BEHAVIORAL DISORDERS
*CARBS FROM HEAVEN – Carbs from heaven stimulate brain function. Research studies demonstrate that behavior disorders like hyperactivity and attention deficit disorder, depression and schizophrenia improve by avoiding the wrong type of carbs. Replacing refined carbs with whole grain carbs and eliminating hidden food allergies can have a profound effect on mood and behavior.
*CARBS FROM HELL – Carbs from Hell can trigger aggressive and disruptive behaviors. Eating excessive refined carbohydrates, (standard American diet S.A.D.) can cause a dramatic shift in blood sugar levels which can adversely effect behavior. Research studies have linked carbs from hell with anti-social and even criminal behaviors. Eliminating carbs from hell can help you to avoid a Jackyl and Hyde personality.

5 – WEIGHT MANAGEMENT
*CARBS FROM HEAVEN – Carbs from heaven allow you to eat more and weigh less. They help to reduce the amount of calories absorbed by the body and at the same time help you burn up calories. Research demonstrates that people who eat more carbs and less saturated fat feel better, weight less and live longer.
*CARBS FROM HELL – Carbs from hell have significantly more calories and less fiber per ounce than carbs from heaven. Consequently, the stomach feels less satisfied and more food is required to reach a feeling of fullness.

6 – HEART DISEASE
*CARBS FROM HEAVEN – Carbs from heaven contribute to a healthy heart and circulatory system. Research has proven that a high carbohydrate diet can reverse heart disease. Carbs from heaven help maintain normal cholesterol, elevate the good HDL cholesterol and normalize blood pressure.
*CARBS FROM HELL – Carbs from hell contribute to atherosclerosis (clogged arteries), and heart disease. There is a substantial body of research that links carbs from hell with elevated cholesterol and insulin levels which can lead to a condition known as Syndrome X.

7 – CANCER
*CARBS FROM HEAVEN – Carbs from heaven protect the body from the ravages of cancer. These carbs contain potent anti- cancer nutrients that boost the immune system and destroy cancer cells. Carbs from heaven provide food for beneficial bacteria living inside the intestines that prevent cancer and convert cancer cells to healthy cells by modifying gene expression. Avoiding these carbs is foolish.
*CARBS FROM HELL – Carbs from hell contribute to the onset of cancer. Carbs contain nutrients that scientists say go beyond the benefits of vitamins and have the ability to destroy cancer cells. Refined carbs have been stripped of these vital nutrients which can prevent and possibly even cure some cancers.”

I trust you have noted the distinction Dr. Krystosik made between REFINED and UNREFINED CARBS in his above writings, the same distinction I made in previous Health Tip’s where I concluded by saying: ‘The problem today IS NOT CARBS, but rather REFINED CARBS! UNREFINED CARBS are loaded with plant FIBER! REFINED CARBS contain almost NO FIBER! Removing the FIBER from an UNREFINED CARB, creates a REFINED CARB! For instance, a grain of wheat is an UNREFINED CARB, while the white flour made from that UNREFINED grain of wheat, is a REFINED CARB. Brown Rice is an UNREFINED CARB, while white rice is a REFINED CARB because it has had the FIBER removed. UNREFINED CARBS are vitally important in meeting the nutritional needs of our bodies, while REFINED CARBS are devastating to our bodies, and cause a myriad of physical problems.’

THE DANGERS OF A LOW CARB DIET (Part 3)

For the past two weeks, in this column, I have been sharing the Dangers of a Low Carb Diet, by sharing excerpts from Dr. James D. Krystosik’s book “Carbohydrates from Hell - Carbohydrates from Heaven” and subtitled “Good Carbs vs. Bad Carbs.” This week, I am sharing some more information on ‘carbohydrates’ from this very interesting and informative book:

“ . . . All of the body’s activities, from thinking to walking, require energy. The energy that runs the body comes from the food we eat. Choosing the right type of fuel to run the body is important in order to maximize performance. Carbohydrates provide a clean source of energy to run the body. After the body burns a calorie of carbohydrate, energy is released, leaving the waste products of carbon dioxide and water - two ingredients that formed the carbohydrate in the first place. This process is a perfect circle of life, efficient and in harmony with nature’s plan.

“Our body’s energy system is driven by calories. Carbohydrates, protein and fat are the three primary sources of calories in our diet. Both carbohydrates and protein supply the body with 4 calories per gram. Fat, on the other hand, supplies 9 calories per gram. Protein and fat can be used as fuel to run the body, but both of these sources of energy are less efficient, and leave harmful end- waste products. On the other hand, carbohydrates are a clean and efficient source of fuel, much like propane. Trying to run the body on protein or fat is much like burning coal for energy – a less efficient and dirtier source of fuel.

“All foods derived from plants contain carbohydrates. Unprocessed fruits, vegetables, grains, beans, legumes and nuts contain both digestible and indigestible carbs. Digestible carbs (starch) can be processed and absorbed by the human digestive system. Indigestible carbs (fiber) cannot be absorbed by our digestive system. But, friendly bacteria in the gut converts fiber to an important fuel for the intestines.

“Did you know that dietary fiber is an indigestible carbohydrate with zero calories? Fiber can help you lose weight, lower cholesterol, blood pressure, sugar levels and reduce your risk for cancer? Carbohydrates from heaven are plant-based foods that have all of their nutrients intact and are a rich source of vitamins, minerals, amino acids, essential fatty acids, and plant chemicals. Nature has provided carbs with more nutrients and fewer calories than any other food, including protein and fat.

“Even though we all know that you can’t fool Mother Nature, food processors have created carbohydrates from hell - plant-based foods containing little or no non- digestible carbohydrate (fiber), but significant amount of digestible carbohydrate (starch). As a result, Americans are eating the portion of the plant that contains empty calories that make you fat. Carbohydrates from hell have been stripped of most of their vital nutrients. What little nutrition remains is insignificant to our overall health. Did you know, with the exception of dairy products, animal foods do not contain carbohydrates? (But dairy products do contain fat! Ed.)

“Carbohydrates from hell are easy to find in America – from supermarkets to gas stations. They’re in empty calorie foods like white sugar, white flour, white rice, and products made with them; along with corn syrup, high fructose corn sweeteners; plus sugar drinks, candy and other snacks made with them. Carbohydrates from heaven are harder to find. Supermarkets carry fresh fruits, vegetables, beans and legumes, a few whole grain breads and cereals, and occasionally, whole-wheat pasta.

Health food stores carry a wide variety of prepared carbohydrates from heaven. Several national and regional grocery chains have a health food section in their stores. Organic fruits and vegetables, whole grain breads, crackers, pasta, cereals, prepared meals, baked goods and other foods made with carbohydrates from heaven can be found in health food stores. The problem is, the average person doesn’t go out of their way to shop at a health food store. Consequently most people eat carbohydrates from hell – you can buy them almost anywhere.

“Carbohydrates are classified as either simple or complex. They fall into one of these two categories depending on how they are packaged by nature. Simple carbohydrates come in two varieties: natural, unrefined (honey, maple syrup, etc.) and man-made, refined (white table sugar, corn syrup, etc.) The words, ‘natural, unrefined’ mean that the food contains all the vitamins, minerals, enzymes and other essential nutrients. Refined means that the food has been processed in a way that removes the vitamins, minerals, enzymes and other essential nutrients.’

“Complex carbohydrates also come in two varieties: natural, unrefined (whole wheat, corn, rice, beans, etc.) and man-made, refined (white flour, white rice, white noodles). Natural, unrefined carbs are the ideal food to maintain normal blood sugar levels. These foods contain a rich source of fiber, which slows down the emptying of carbohydrates from the stomach, and at the same time prevents a sudden surge of insulin from the pancreas. In addition, the thick, sludge like fiber slows down the movement of sugar as it swims its way across the intestinal tract and into the blood. The final outcome is a gradual rise in blood sugar. Carbohydrates from heaven are nature’s perfect food to help maintain normal blood sugar levels.

“When refined carbs like white sugar, white bread or white pasta enter the intestines – trouble begins. “The whiter the bread, the sooner you’re dead.” The scanty amount of fiber in refined carbs enables the sugar to swim quickly into the blood – there isn’t enough fiber to slow its movement towards the blood. The next result is a sudden surge in blood sugar – unstable sugar levels. It is important to know if a carbohydrate is simple or complex, refined or unrefined – your health depends upon it.”

I trust you have noted the distinction Dr. Krystosik made between REFINED and UNREFINED CARBS in his above writings, the same distinction I made in previous Health Tip’s where I concluded by saying: ‘The problem today IS NOT CARBS, but rather REFINED CARBS! UNREFINED CARBS are loaded with plant FIBER! REFINED CARBS contain almost NO FIBER! Removing the FIBER from an UNREFINED CARB creates a REFINED CARB! For instance, a grain of wheat is an UNREFINED CARB, while the white flour made from that UNREFINED grain of wheat, is a REFINED CARB. Brown Rice is an UNREFINED CARB, while white rice is a REFINED CARB because it has had the FIBER removed. UNREFINED CARBS are vitally important in meeting the nutritional needs of our bodies, while REFINED CARBS are devastating to our bodies, and cause a myriad of physical problems.’

All Health Tips, from which these come can be found at the Hallelujah Acres website (Home of the Hallelujah Diet). http://www.hacres.com/healthtips.asp