Sanity On the "No Carb" Front

Well I'll be a son-of-a-gun. Carbohydrate restrictive diets will make you cranky? C'mon, 12 hours into my South Beach Diet experiment, I was ready to bite someone's head off. Diet gurus continue to shamelessly peddle the idea that carbohydrates are an enemy to be defeated. News flash: Carbohydrates are your friend and ally. We simply need to learn which ones work optimally with our bodies.

CBS News medical correspondent, Dr. Jennifer Ashton, explains how a "low carb" diet can adversely affect your brain. From the November 9 issue of Archives of Internal Medicine:

The study, conducted in Australia, Ashton said, took a look at a sampling of 106 obese or overweight people. Researchers followed them over a year. They found that those on the low carbohydrate diet were not in such a good mood at the end of that year.

But what contributed to this mood swing?

Ashton said people on low-carb diets can be very socially restricted and isolated.
The other theory, she said, is that carbohydrates can boost the chemical neurotransmitter in the brain called serotonin. She explained, "[Seratonin] is one of the good mood hormones."

Ashton added that when you go on a diet, you can eat some carbohydrates, such as apples, berries and whole grains.

"Those are good sources that would be as effective for weight loss, but won't hurt you," she said.

But what if you're just trying to watch your weight - what should you watch out for if you have a carb craving?

Ashton said the "big offenders" in carbs are white breads and pastas and potatoes.

"They boost your insulin level, then you slam down and crash. You want to keep something that keeps your insulin levels a little more stable," she said. "Again, berries, fruits, whole grains, things like oatmeal, are much better for you."

Ashton added that the study both low-fat and low-carb diets are effective for weight loss. Both groups studied lost about 30 pounds on a 1,500 calorie diet over a year.

Still, Ashton said, "Those who restricted their carbohydrates weren't in such a good mood."

It's the point Joli and I try to make over & over again with our clients: good carbohydrates are essential blocks of energy which your body naturally uses to fuel your metabolism. So, no carbs=slower metabolism. Good carbohydrates have these healthy characteristics:

    •    high in fiber: helps you stay full longer (and avoid overeating), provides sustained energy, lowers       cholesterol levels, helps to remove toxins from the body
    •    low glycemic index: stabilizes blood sugar levels and insulin production
    •    high in nutrients: natural vitamins, minerals & phytonutrients promote health and help to prevent chronic disease
    •    low 'energy-density' (except nuts & seeds): provides sustained energy, promotes healthy weight loss and long-term weight maintenance
    •    greater 'thermic effect': naturally stimulates metabolism and promotes fat loss

There is more variety than you realize, and good carbs can be cheap and are easily accessible. Eat 'em up!

 -B