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We owe a lot to Dr. Atkins. He, more than anyone, educated people about the problems with over-indulging in
carbohydrates. Unfortunately, people reduce his dietary system to a simplified: carbs bad; protein good; fat
okay. People following this simple plan can eat steaks, ribs, pork, milk, cheese, fried chicken, even fast
food burgers if you take off the bun–a list that could clog your arteries just by reading it.
In reality, some carbohydrates are good for you, and some carbohydrates are bad for you. Some fats are good
for you; some fats are bad for you. Some protein foods are good, and some are bad. The most sensible approach
I've found to date was published by the Harvard School of Public Health in the Journal of Clinical Nutrition
(Dec. 2002).
Harvard divides carbohydrates into "good" and "bad" based upon the glycemic response they produce in the body.
Processed carbohydrates, like those containing sugar or processed flour, are digested quickly and are known as
high-glycemic carbohydrates. High glycemic carbs cause a glycemic response where blood sugar levels and
insulin levels rise. This peak is followed by a sugar low and leads to increased storage of body fat. While
increased body fat is bad enough, when your sugar is low you crave high-glycemic carbs to bring you back to
the sugar high state. In other words, your appetite is increased.
Low glycemic carbohydrates, such as whole grains, digest slowly and give the body energy over a longer period
of time. Most vegetables have a low glycemic response.
Bad fats--saturated fats such as those found in fried foods and butter--are harmful in several ways. Saturated
fats are typically high in cholesterol and raise the body's cholesterol levels. In addition, saturated fats
cause free radical damage or oxidative stress. This oxidation is the body's equivalent of rusting. According
to the National Council on Aging, "Free radical or oxidative damage has been implicated in several
age-associated diseases, from cancer to Alzheimer's. Some researchers have even suggested that this damage
may be a central cause of the aging process itself."
On the other hand, the good fats--vegetable oils and essential fatty acids--are needed in many of the body's
processes from brain function to heart function to metabolism of fat. That's right, it takes fat to burn fat.
As a rule of thumb, any fat or oil that is solid at room temperature is a bad fat. If it is liquid at room
temperature it is more likely a good fat. Cooking at high temperatures or frying good fats can cause them to
become saturated, turning them into bad fats.
Protein rich foods are good or bad based upon their saturated fat content. Legumes such as beans and lentils
are a good protein source with little or no fat content. The fats they contain are usually good fats. Poultry,
fish and eggs are animal proteins relatively low in fat. In fact, fish is an excellent source of Omega 3 fatty
acids, a good fat widely known for its role in reducing cholesterol levels. On the other hand, beef and pork
are typically high in saturated fats and should be consumed sparingly.
A sensible weight loss plan would include good carbs, good fats, and good sources of protein while avoiding
the bad carbs, bad fats, and bad sources of protein. You will get the nutrition you need without the desire
to over-indulge.
Food pyramid from Harvard School of Public Health : http://www.hsph.harvard.edu/nutritionsource/pyramids.html
Chip Engelmann is a Certified Nutritional Counselor and owner of Vitamin Connection, 647 Philadelphia St., Suite 405 Indiana, PA, and past owner of
Vitamin Discount Connection. He has written dozens articles on health and nutrition, and his daily health
reports were heard locally on the radio. His weekly Health-ezine was read by thousands nationally, including
several industry leaders. He can be reached at chip@vitaconnect.com or by calling 724-349-0535.
©: 2005 Chip Engelmann
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