Sample Chapter From The Book:
Chapter 1
Low carb: getting up to speed
Carbohydrates are the body's primary source of energy, but we process carbohydrates
differently. Complex carbohydrates are the good guys and the ones that are metabolized
without extreme spikes in blood sugar. Simple carbohydrates are those foods that are
converted into sugars in the body and can cause erratic levels in blood sugar and insulin
resistance. Sweets, refined flour products and some fruit fall into this category.
Carbohydrates should be 50-60 percent of your daily caloric intake. For example if you eat
2000 calories per day, you should have 300 grams of carbohydrates and if your diet is
2500 calories, the carbohydrate intake should be 375 grams. These carbs should
primarily be obtained from the complex variety of foods (vegetables, whole grains, etc.)
Carbohydrate junkies who love their ice cream, pasta and bagels may actually be creating
a physical imbalance in their body that can lead to overwhelming cravings for more
high-carbohydrate foods. Snacking becomes a way of life, and those extra pounds seem
to accumulate at an alarming rate. Carbo junkies try one diet after another and rarely are
successful at keeping the weight off. Substituting artificial sugars or taking an occasional
alcoholic drink may instantly trigger cravings for the real thing. The largest risk of
maintaining a high-carb diet is that you enter into the high-risk group for heart disease,
high blood pressure, adult-onset diabetes, and artherosclerosis. Publicity regarding these
risks has prompted many people to adopt a low-carb lifestyle.
A 2003 Gallup poll disclosed that 47 percent of the U.S. population is now monitoring
carbohydrate intake. It is estimated that the "low-carb" diet is followed by over 50 percent
of weight-conscious Americans. The sales of low-carb products and services have been
estimated at $15 billion in 2003. By following low-carb programs you will be able to better
balance insulin levels, therefore reducing the insulin resistance that leads to carbohydrate
cravings, easy weight gain, and the risk of associated illnesses. People who begin a
low-carb program usually discover their cravings for starches, snack foods, junk foods and
sweets are greatly reduced within the first forty-eight hours. Energy levels soar, and
people sense a greater feeling of well-being because their body is not fighting substances
that are putting it at risk. No wonder so many people have adopted this lifestyle.
The enormous popularity of low carb diets has triggered the scientific community to
research the nutritional and metabolic basis of the food regimens as well as the health
effects of artificial sweeteners used especially in so-called diet drinks. Not all carbs are
absorbed. The FDA requires total carbohydrates to be included on the labels, but they do
deduct the non-effective carbs from the total. These are carbohydrates such as glycerin,
fiber, hydrogenated starch hydrolysate, and sugar alcohols that are not absorbed by the
body and do not affect the body like simple carbohydrates (sugar). Glycerine is used as a
lubricant in products to make them easier to ingest. Hydrogenated starch hydrolysate is an
ingredient derived from corn and created through enzyme hydrolysis. Sugar alcohols are
polyols (sugar-free sweeteners) that chemically resemble sugar and alcohols but are
mainly excreted out of the body. These include maltitol, sorbitol, mannitol, lactitol and
xylitol.
The healthiest of these "additives" is fiber, an indigestible complex carbohydrate found in
plants and not absorbed by the body. The part of the plant that we eat is called dietary
fiber and is an important part of a healthy diet. Dietary fiber is made up of two main
types-insoluble and soluble. The average American currently eats 10-15 grams of fiber
(20-30 gm. daily recommendation) and only about 25 percent of this is soluble fiber.
Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble
fiber passes through our digestive tract largely intact. Both types of fiber are important in
the diet and provide benefits to the digestive system, helping us to maintain regularity. In
addition to the digestive benefits mentioned above, soluble fiber has been scientifically
proven to reduce blood cholesterol levels, which may help reduce risk of heart disease.
Deducting glycerin, fiber, hydrogenated starch hydrolysate, and sugar alcohols from the
total carbohydrate content gives you what is called Net Impact Carbs or Effective Carb
Count (ECC). "Total carbs" in products may include high-caloric sweeteners (glucose,
fructose, maltodextrin, cereal starches). These are not recommended for dieters or
diabetics because the added sugar is broken down by the digestive system and absorbed.
Defining the type of carbohydrates consumed is critical. Glycemic index ranks foods on
how they affect our blood sugar levels. This index measures how much your blood sugar
increases in the two or three hours after eating. New information shows that High Glycemic
carbohydrates (see Appendix) can be found in sugar, potatoes, bagels, and alcohol. Low
Glycemic Index foods (see Appendix) may include whole grain or rye bread, pasta, citrus
fruit, apples, grapes, peanuts and milk.
The majority of snacks found in vending machines such as chips, candy and cookies,
contain white sugar, glucose, sucrose or high-fructose corn syrup. These sugars not only
are high-glycemic but also contribute to weight gain and can create significant energy
imbalances. You may first experience a burst of energy after eating sugar. The low energy
point usually occurs within one to two hours after eating something that contains a large
concentration of sugar. You end up feeling tired or hungry for another snack (more sugar)
that can boost your energy. A specific negative effect of sugar is that it creates a mineral
deficiency. When sugar is refined such as white sugar, its natural minerals are stripped
away. Refined sugars increase the rate at which we excrete the mineral calcium. Low
levels of calcium can create further mineral imbalances resulting in illnesses of the nerves,
bones and cranium. Mineral deficiencies can result in various health deficiencies,
exacerbate bone loss and facilitate memory problems.
Another side effect of refined sugar is that it slows down the secretion of gastric juices.
This reduces the stomach's ability to digest foods. Without proper digestion, you will not
absorb nutrients needed for optimum performance. If you must have a snack with a
high-sugar gram count, eat it one to two hours before or after a meal. This will reduce the
negative affects on the digestive process.
Not all sweeteners create blood sugar and digestive imbalances. Fructose, oligofructose
and stevia, an herbal sweetener, metabolize slower. We refer to these sugars as
"slow-release carbohydrates" because they are less likely to give you instant energy
followed by fatigue an hour or two later as your blood-sugar balance changes. If you are
choosing a food or drink that is sweetened, and you need long-term stamina during work
or exercise, select products containing slow-release sugars.
Low-carb products normally use sugar substitutes to drop the carb content but keep the
sweetness. Some of these may come with side effects depending on the individual and the
amount consumed. Sugar alternatives include aspartame, sucralose, erithritol, acesulfame
K (ACE-K), maltitol, sorbitol, lactitol. Not all people are affected by these substances
therefore, we recommend you do your own research and make your own decision as to
their usage.
Since their inception, low-carb diets have altered their recommendations. Once known as
protein diets, deleterious effects on the body prompted proponents to add vegetables and
other low-glycemic carbohydrates to the program. These current diets are much healthier
and include whole-grains, low-fat foods like chicken or fish instead of high fat meat, olive
oil instead of saturated or hydrogenated oil, and snack foods such as popcorn or
whole-grain pretzels or bread.
It is imperative that when you choose a low-carb program you incorporate a whole-body
approach. Don't automatically eliminate foods just because the package labels indicate
carbohydrates. You must learn to balance the body instead, and by following the
recommendations outlined in subsequent chapters, you will be able to select foods more
wisely.
1. Heller, Dr. Richard, Dr. Rachel, Vagnini, Dr. Frederic, The Carbohydrate Addict's
Healthy Heart Program, Ballantine Publishing Group, NY, 1999.
Chapter 1
Low carb: getting up to speed
Carbohydrates are the body's primary source of energy, but we process carbohydrates
differently. Complex carbohydrates are the good guys and the ones that are metabolized
without extreme spikes in blood sugar. Simple carbohydrates are those foods that are
converted into sugars in the body and can cause erratic levels in blood sugar and insulin
resistance. Sweets, refined flour products and some fruit fall into this category.
Carbohydrates should be 50-60 percent of your daily caloric intake. For example if you eat
2000 calories per day, you should have 300 grams of carbohydrates and if your diet is
2500 calories, the carbohydrate intake should be 375 grams. These carbs should
primarily be obtained from the complex variety of foods (vegetables, whole grains, etc.)
Carbohydrate junkies who love their ice cream, pasta and bagels may actually be creating
a physical imbalance in their body that can lead to overwhelming cravings for more
high-carbohydrate foods. Snacking becomes a way of life, and those extra pounds seem
to accumulate at an alarming rate. Carbo junkies try one diet after another and rarely are
successful at keeping the weight off. Substituting artificial sugars or taking an occasional
alcoholic drink may instantly trigger cravings for the real thing. The largest risk of
maintaining a high-carb diet is that you enter into the high-risk group for heart disease,
high blood pressure, adult-onset diabetes, and artherosclerosis. Publicity regarding these
risks has prompted many people to adopt a low-carb lifestyle.
A 2003 Gallup poll disclosed that 47 percent of the U.S. population is now monitoring
carbohydrate intake. It is estimated that the "low-carb" diet is followed by over 50 percent
of weight-conscious Americans. The sales of low-carb products and services have been
estimated at $15 billion in 2003. By following low-carb programs you will be able to better
balance insulin levels, therefore reducing the insulin resistance that leads to carbohydrate
cravings, easy weight gain, and the risk of associated illnesses. People who begin a
low-carb program usually discover their cravings for starches, snack foods, junk foods and
sweets are greatly reduced within the first forty-eight hours. Energy levels soar, and
people sense a greater feeling of well-being because their body is not fighting substances
that are putting it at risk. No wonder so many people have adopted this lifestyle.
The enormous popularity of low carb diets has triggered the scientific community to
research the nutritional and metabolic basis of the food regimens as well as the health
effects of artificial sweeteners used especially in so-called diet drinks. Not all carbs are
absorbed. The FDA requires total carbohydrates to be included on the labels, but they do
deduct the non-effective carbs from the total. These are carbohydrates such as glycerin,
fiber, hydrogenated starch hydrolysate, and sugar alcohols that are not absorbed by the
body and do not affect the body like simple carbohydrates (sugar). Glycerine is used as a
lubricant in products to make them easier to ingest. Hydrogenated starch hydrolysate is an
ingredient derived from corn and created through enzyme hydrolysis. Sugar alcohols are
polyols (sugar-free sweeteners) that chemically resemble sugar and alcohols but are
mainly excreted out of the body. These include maltitol, sorbitol, mannitol, lactitol and
xylitol.
The healthiest of these "additives" is fiber, an indigestible complex carbohydrate found in
plants and not absorbed by the body. The part of the plant that we eat is called dietary
fiber and is an important part of a healthy diet. Dietary fiber is made up of two main
types-insoluble and soluble. The average American currently eats 10-15 grams of fiber
(20-30 gm. daily recommendation) and only about 25 percent of this is soluble fiber.
Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble
fiber passes through our digestive tract largely intact. Both types of fiber are important in
the diet and provide benefits to the digestive system, helping us to maintain regularity. In
addition to the digestive benefits mentioned above, soluble fiber has been scientifically
proven to reduce blood cholesterol levels, which may help reduce risk of heart disease.
Deducting glycerin, fiber, hydrogenated starch hydrolysate, and sugar alcohols from the
total carbohydrate content gives you what is called Net Impact Carbs or Effective Carb
Count (ECC). "Total carbs" in products may include high-caloric sweeteners (glucose,
fructose, maltodextrin, cereal starches). These are not recommended for dieters or
diabetics because the added sugar is broken down by the digestive system and absorbed.
Defining the type of carbohydrates consumed is critical. Glycemic index ranks foods on
how they affect our blood sugar levels. This index measures how much your blood sugar
increases in the two or three hours after eating. New information shows that High Glycemic
carbohydrates (see Appendix) can be found in sugar, potatoes, bagels, and alcohol. Low
Glycemic Index foods (see Appendix) may include whole grain or rye bread, pasta, citrus
fruit, apples, grapes, peanuts and milk.
The majority of snacks found in vending machines such as chips, candy and cookies,
contain white sugar, glucose, sucrose or high-fructose corn syrup. These sugars not only
are high-glycemic but also contribute to weight gain and can create significant energy
imbalances. You may first experience a burst of energy after eating sugar. The low energy
point usually occurs within one to two hours after eating something that contains a large
concentration of sugar. You end up feeling tired or hungry for another snack (more sugar)
that can boost your energy. A specific negative effect of sugar is that it creates a mineral
deficiency. When sugar is refined such as white sugar, its natural minerals are stripped
away. Refined sugars increase the rate at which we excrete the mineral calcium. Low
levels of calcium can create further mineral imbalances resulting in illnesses of the nerves,
bones and cranium. Mineral deficiencies can result in various health deficiencies,
exacerbate bone loss and facilitate memory problems.
Another side effect of refined sugar is that it slows down the secretion of gastric juices.
This reduces the stomach's ability to digest foods. Without proper digestion, you will not
absorb nutrients needed for optimum performance. If you must have a snack with a
high-sugar gram count, eat it one to two hours before or after a meal. This will reduce the
negative affects on the digestive process.
Not all sweeteners create blood sugar and digestive imbalances. Fructose, oligofructose
and stevia, an herbal sweetener, metabolize slower. We refer to these sugars as
"slow-release carbohydrates" because they are less likely to give you instant energy
followed by fatigue an hour or two later as your blood-sugar balance changes. If you are
choosing a food or drink that is sweetened, and you need long-term stamina during work
or exercise, select products containing slow-release sugars.
Low-carb products normally use sugar substitutes to drop the carb content but keep the
sweetness. Some of these may come with side effects depending on the individual and the
amount consumed. Sugar alternatives include aspartame, sucralose, erithritol, acesulfame
K (ACE-K), maltitol, sorbitol, lactitol. Not all people are affected by these substances
therefore, we recommend you do your own research and make your own decision as to
their usage.
Since their inception, low-carb diets have altered their recommendations. Once known as
protein diets, deleterious effects on the body prompted proponents to add vegetables and
other low-glycemic carbohydrates to the program. These current diets are much healthier
and include whole-grains, low-fat foods like chicken or fish instead of high fat meat, olive
oil instead of saturated or hydrogenated oil, and snack foods such as popcorn or
whole-grain pretzels or bread.
It is imperative that when you choose a low-carb program you incorporate a whole-body
approach. Don't automatically eliminate foods just because the package labels indicate
carbohydrates. You must learn to balance the body instead, and by following the
recommendations outlined in subsequent chapters, you will be able to select foods more
wisely.
1. Heller, Dr. Richard, Dr. Rachel, Vagnini, Dr. Frederic, The Carbohydrate Addict's
Healthy Heart Program, Ballantine Publishing Group, NY, 1999.
First Chapter of
Low Carb & Beyond
Low Carb & Beyond
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