The Skinny on Low Carbohydrate Diets The University of Georgia Cooperative Extension Service

Americans Are Gaining Too Much Weight! Overweight is a major problem, not only in the U.S., but throughout the world Overweight is a major problem, not only in the U.S., but throughout the world The increase in weight causes an increase in many chronic diseases The increase in weight causes an increase in many chronic diseases diabetes diabetes heart disease heart disease cancer cancer arthritis arthritis

Why Is America Gaining Weight? We’re eating too much We’re eating too much Large portions Large portions “Empty” calories “Empty” calories

Why Is America Gaining Weight? We sit too much We sit too much We get too little physical activity We get too little physical activity

Americans Are Turning To Fad Diets

Low Carbohydrate Diets Recycled Low-carb diets are not new - many are from the ’70s: The Stillman Diet The Stillman Diet Dr. Atkins Diet Revolution Dr. Atkins Diet Revolution The Scarsdale Diet The Scarsdale Diet Airforce Diet Airforce Diet

The Lure of Low-Carb Fad Diets Lose weight quickly Lose weight quickly Less hunger Less hunger Unlimited amounts of meat and fat Unlimited amounts of meat and fat

The Lure of Low- Carb Fad Diets “Low-carb” foods are flooding the market “Low-carb” foods are flooding the market in the grocery store in restaurants Low- Carb Menu

Low Carb Diet Claims Carbohydrate is the cause of weight gain Carbohydrate is the cause of weight gain too much insulin is released, causing hunger, cravings and weight gain too much insulin is released, causing hunger, cravings and weight gain Low-carb diets cause weight loss Low-carb diets cause weight loss

What is a Low Carbohydrate Diet? Typical low-carb diet: Initially severely restricts foods with carbohydrate Initially severely restricts foods with carbohydrate Fruits, vegetables, milk, whole grains Fruits, vegetables, milk, whole grains Often allows unlimited meats and fats Often allows unlimited meats and fats Low-Carb Yogurt

Do You Need Carbohydrate? Your brain depends on carbohydrate for energy Your brain depends on carbohydrate for energy A minimum of 130 grams per day A minimum of 130 grams per day Low carbohydrate diets provide only grams carbohydrate per day Low carbohydrate diets provide only grams carbohydrate per day

Importance of Carbohydrates Whole grains, fruits, vegetables and low- fat dairy foods are an important part of any diet Contain nutrients that are needed for good health

Be Carbohydrate Conscious Limit portions of all carbohydrates to limit calories Carbohydrates that are high in sugar or fat are less healthy

Do Low Carb Diets Work?

Quick Weight Loss Promises of quick weight loss? Promises of quick weight loss? Weight lost during first 7-14 days is water loss Weight lost during first 7-14 days is water loss

Quick Weight Loss WaterEnergy Water loss, not fat loss Carbohydrate stored in muscle and liver

Do Low Carb Diets Work? You will lose weight if you follow any diet You will lose weight if you follow any diet Due to fewer calories Due to fewer calories Low carb diets Low carb diets Severely limit food choices Severely limit food choices Don’t allow foods that people often overeat Don’t allow foods that people often overeat Studies show low carb diets do not work better Studies show low carb diets do not work better

Are Low Carb Diets Harmful? Lack important nutrients Lack important nutrients found in fruits, vegetables, low-fat dairy products and whole grains found in fruits, vegetables, low-fat dairy products and whole grains High in cholesterol and saturated fat High in cholesterol and saturated fat May increase risk of heart disease May increase risk of heart disease

Are Low Carb Diets Harmful? May increase the risk of: Bone loss Bone loss Kidney stones Kidney stones Gout (painful joint disease) Gout (painful joint disease) Kidney disease Kidney disease Dehydration and constipation Dehydration and constipation

Are Low Carb Diets Harmful? Low carb diets may hinder the performance of athletes Low carb diets may hinder the performance of athletes May run out of energy too quickly May run out of energy too quickly Carbohydrate needed to replenish stored carbohydrate in muscles (glycogen) Carbohydrate needed to replenish stored carbohydrate in muscles (glycogen) Low-carb diets may cause dehydration Low-carb diets may cause dehydration

What About Low Carb Products? Low carb pasta Low carb bread Low carb ice cream Low carb beer Low carb cookies Low carb candy Low carb chips

How Do They Make a Food “Low Carb” ?

Low Carb French Toast ½ 3-ounce bag unflavored pork rinds ½ 3-ounce bag unflavored pork rinds 2 eggs 2 eggs ¼ cup heavy cream ¼ cup heavy cream 3 packets Splenda 3 packets Splenda ½ tsp cinnamon ½ tsp cinnamon ½ tsp vanilla ½ tsp vanilla Crumble pork rinds. Beat eggs well, then mix with remaining ingredients and beat again. Add crushed pork rinds to the egg/cream mixture. Mix will thicken to a “gloppy” phase... Serve with lots of butter and low-carb syrup. Serves 2: 310 Calories; 25 grams fat; 1.5 grams CHO; 270 mg cholesterol

How Are Carbs Reduced? Reduce or eliminate flour Reduce or eliminate flour Use proteins from soy beans, wheat, oats, milk, eggs Use proteins from soy beans, wheat, oats, milk, eggs Add fiber Add fiber Replace sugar Replace sugar Sugar alcohols (maltitol) or sugar substitutes Sugar alcohols (maltitol) or sugar substitutes Reduce the serving size Reduce the serving size

Confusing Labeling Lingo New terms created as marketing ploy New terms created as marketing ploy Manufacturers subtract fiber and sugar alcohols from Total Carbohydrate to get ‘‘net carbs” Manufacturers subtract fiber and sugar alcohols from Total Carbohydrate to get ‘‘net carbs” Net Carbs? Impact Carbs? Effective Carbs?

“Net Carbs” or Total Carbs A DVANTAGE 3 g * Net Carbs Chocolate Mocha Crunch Bar Atkins Net wt 2.11 oz (60 g) Nutrition Facts Serving size: 1 bar (60 g) Calories: 220 Total Carbohydrate: 22 g Dietary Fiber10 g Sugars 0 g Nutrition Facts Serving size: 1 bar (60 g) Calories: 220 Total Carbohydrate: 22 g Dietary Fiber10 g Sugars 0 g Advice: Ignore “net carbs” – look at the Nutrition Facts label Advice: Ignore “net carbs” – look at the Nutrition Facts label

The Bottom Line on Low-Carb Foods Have not been shown to help with weight loss Have not been shown to help with weight loss Are not usually low in calories or fat Are not usually low in calories or fat Poor taste Poor taste Expensive Expensive Low-Carb Yogurt

Atkins Diet Example 3-egg omelet 1 oz cheese 1 tsp. butter 4 slices bacon 6 oz grilled chicken 2 cups salad ¼ cup almonds ¼ cup oil & vinegar 8 ounces steak 3/4 cup broccoli 2 tsp butter

Evaluating a Low Carb Diet Low in: Low in: Calcium Fiber Antioxidants, phytonutrients High in: High in: Total fat Saturated fat Cholesterol

Cholesterol and Fat Comparisons 60% <30% 1000 mg Atkins Current Recommendations Percent Calories from Fat Cholesterol 1000 mg <300 mg Atkins Current Recommendations

Atkins Diet Example (with “low-carb” foods) 3-egg omelet 1 oz cheese 1 slice low-carb toast 1 tsp. butter 4 slices bacon 6 oz grilled chicken 2 cups salad 1 oz. low carb tortilla chips ¼ cup almonds ¼ cup oil & vinegar 2 low-carb cookies 8 ounces steak 3/4 cup broccoli 2 tsp butter 1 cup low-carb ice- cream

Atkins Diet (traditional) Atkins Diet (with low- carb products) Low-fat Diet Calories Fat109g160g50g How Low-Carb Diets Stack Up

Example of 1500 Calorie Low-fat Menu Breakfast Lunch Dinner Breakfast Lunch Dinner ½ cup orange juice 6 carrot sticks 1 medium sweet potato ½ cup orange juice 6 carrot sticks 1 medium sweet potato 1 cup skim milk 2 slices ww bread ¾ cup broccoli 1 cup skim milk 2 slices ww bread ¾ cup broccoli ¾ cup bran cereal 2 oz turkey 1 cup lettuce salad ¾ cup bran cereal 2 oz turkey 1 cup lettuce salad 1 apple 3 oz baked salmon 1 apple 3 oz baked salmon 1 cup skim milk 1 whole wheat roll 1 cup skim milk 1 whole wheat roll 2 tsp. mayonnaise 2 Tbs. olive oil & vinegar 2 tsp. margarine 2 tsp. mayonnaise 2 Tbs. olive oil & vinegar 2 tsp. margarine Evening Snack 6 oz low-fat yogurt ½ cup blueberries

Hints for Weight Loss Success Follow a reduced calorie, low-fat diet Follow a reduced calorie, low-fat diet Exercise at least 30 minutes most days Exercise at least 30 minutes most days Keep a record of what and how much is eaten Keep a record of what and how much is eaten Eat breakfast every day Eat breakfast every day Check weight weekly Check weight weekly Food and exercise habits of successful weight losers: