Healthy eating habits/The Low Carbohydrate Diet: Curbing the Confusion

From Wikibooks, open books for an open world
Jump to navigation Jump to search

What is a Low Carbohydrate Diet?[edit | edit source]

Diets that replace carbohydrates with foods containing a higher percentage of fat or protein are referred to as Low-Carbohydrate Diets. An example of this is the Atkins diet. The Nutrient Reference Values adapted by the National Health and Medical Research Council recommend that carbohydrates should contribute between 45-65% of total energy for the day [1]. Low carbohydrate diets reduce this to approximately 20% [2]. The rationale behind the Low-Carbohydrate Diet is that once carbohydrate restriction has commenced and carbohydrate stores are exhausted, the body switches to fat metabolism to make energy. One of the products of fat metabolism is ketones, and an accumulation of ketones puts the body into a state of ketosis. This leads to a reduction in appetite and an overall effect of weight loss [3].

Risks of long-term low-carbohydrate dieting[edit | edit source]

Long-term carbohydrate restriction of between 20-60g/day can be detrimental to health [4]. Risks include:

  • A higher risk of heart disease due to a higher saturated fat intake [5].
  • A 12% reduction in thyroid hormones. Thyroid hormones control metabolism. A reduced metabolism results in rapid weight re-gain once carbohydrates are re-introduced [4].
  • Mood swings associated with a decreased availability of serotonin in the brain. Serotonin is responsible for elevating mood [6].
  • Feelings of light-headedness, and decreased concentration due to low blood sugar levels [7].
  • Bad breath due to ketone production [7].
  • Vitamin, mineral (e.g. calcium and iron) and fibre deficiencies. This may lead to constipation, fatigue, headaches and other health outcomes [8].

Why do we need carbohydrates?[edit | edit source]

In order for the cells of the body to produce energy to sustain life, glucose is needed. The main source of glucose is carbohydrate foods (breads, cereals, rice). Fat and protein are much less efficient energy sources because they must firstly be broken down into their various components before they can enter the energy production pathway [9].

Carbohydrates are important for:

  • Brain function. The brain requires 25% of the body’s glucose to function; therefore regular consumption of carbohydrates supports this and enables concentration to be maintained, which is important for studying [3].
  • Fibre content. Low GI foods (e.g. wholemeal bread, brown rice, oats) are high in fibre and therefore prevent constipation [10].
  • Weight stabilization. Low GI foods keep you feeling full for longer so appetite is regulated and snacking is reduced [11].
  • Improving performance during exercise. Having a light carbohydrate-based snack before exercising (e.g. a piece of toast with jam) can improve performance because glucose is the number one fuel during exercise [7].

What types of carbohydrates should we eat?[edit | edit source]

There are two types of carbohydrates: simple, and complex.

Simple carbohydrates[edit | edit source]

Of the three types of simple carbohydrates, glucose is the most important. Both natural (fruits and vegetables) and processed foods (candy, chocolate, soft drink) contain simple sugars. Processed foods containing simple carbohydrates are referred to as ‘empty calories’ or ‘High GI foods’ because they provide a quick burst of energy without any nutritional benefit [10]. The AGHE recommends consuming these foods in small quantities and infrequently [12].

Complex carbohydrates[edit | edit source]

Complex carbohydrates refer to unrefined/unprocessed wholegrain breads, cereals, as well as brown rice and quinoa that contain long chains of glucose molecules. They require more work by the body to digest. These are referred to as ‘Low GI foods’ because they provide a more sustained release of energy, keeping you fuller for longer as well as containing essential nutrients such as fibre, B group vitamins and folate [13]. These types of carbohydrates should be selected.

References[edit | edit source]

  1. ↑ Stewart R. (2012). Griffith Handbook of Clinical Nutrition and Dietetics, Griffith University, School of Public Health: Australian Publishing
  2. ↑ [1], O’Neill M. (2006). CSIRO Total Wellbeing Diet Review. Retrieved from http://www.smartshape.com.au/a/680.html
  3. ↑ a b Silverthorn DU. (2010). Human Physiology: An Integrated Approach, Pearson Benjamin Cummings
  4. ↑ a b [2], Sears B. (2012). Harvard explains why people regain weight with the Atkins diet. Retrieved from http://www.zonediet.com/blog/2012/10/927/
  5. ↑ [3], Hosmer C. Low-Carb, High-Protein Diets. Harvard Health Publications. Harvard Commentaries on Health. Retrieved from http://0search.proquest.com.alpha2.latrobe.edu.au/docview/1370166554
  6. ↑ [4], Benton D. (2002). Carbohydrate ingestion, blood glucose and mood. Neuroscience & Biobehavioural Reviews. 26, 293-308. Retrieved from http://0www.sciencedirect.com.alpha2.latrobe.edu.au/science/article/pii/S0149763402000040
  7. ↑ a b c [5], Crowe TC. (2003). Low Carb Diets: Potential Short and Long-term Health Implications. Asia Pacific Journal of Clinical Nutrition. 12, 397-403. Retrieved from http://www.atkinsexposed.org/atkins/133/
  8. ↑ [6], Mooney E, Farley H, & Strugnell C. (2004). Dieting among adolescent females – some emerging trends. International Journal of Consumer Studies, 28, 347-354. Retrieved from http://onlinelibrary.wiley.com/doi/10.1111/j.1470-6431.2004.00392.x/full
  9. ↑ Sadava D, Heller C, Orians G, Purves W, & Hillis D. (2008). Life: The Science of Biology. Sinauer Associates
  10. ↑ a b Whitney, E., Rolfes, S. R., Crowe, T., Cameron-Smith, D. & Walsh. (2008) Understanding Nutrition, South Melbourne: Cengage learning Australia
  11. ↑ [7], Flatt JP. (2009). Importance of nutrient balance in body weight regulation. Diabetes Metabolism Research and Reviews, 4, 571-581. Retrieved from http://onlinelibrary.wiley.com/doi/10.1002/dmr.5610040603/pdf
  12. ↑ [8], Eat FOr Health: Australian Dietary Guidelines, Summary, Retrieved from https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_131014.pdf
  13. ↑ . (2008). Carbohydrates. The Gale Encyclopedia of Diets: A Guide to Health and Nutrition. Cengage Learning Australia
Retrieved from "https://en.wikibooks.org/w/index.php?title=Healthy_eating_habits/The_Low_Carbohydrate_Diet:_Curbing_the_Confusion&oldid=3809685"