The Low-Carb Craze Continues
Are low-carbohydrate products worth the high price tag?
By Kathleen Zelman, MPH, RD, LD
Low-carbohydrate foods are the hot trend in the food industry. Manufacturers, restaurants, and grocery stores have raced to keep pace with consumer demand, offering everything from beer and ice cream to breads and chocolates. For example, Albertson's grocery store used to carry just a few low-carbohydrate items; today, they offer more than 200 low-carb products.
So what does this proliferation of low-carb foods mean? Can these products really help you lose weight and get healthier? Read on, and we'll help you answer these questions and sort out the confusion surrounding our national obsession to lose weight the low-carbohydrate way.
First of all, if you buy a food labeled "low carb," there's no guarantee that it's much lower in carbohydrates than foods that don't carry such a label. Since there are no nutrition labeling guidelines or legal definitions for low-carbohydrate foods, it's totally up to the manufacturer.
It makes little sense to pay more for a so-called ultra-low-carbohydrate light beer containing 2.6 grams of carbohydrate and 95 calories, when a basic light beer has 3.2 grams of carbohydrate and 96 calories! So buyer beware: Read that label before you hit the checkout line. After all, most foods with the low-carb label are certainly not lower in price than their regular counterparts.
But the bigger question in all this is: Should you be cutting carbs at all?
In some circles, carbohydrates have been declared the new dietary villain. But most dietitians don't agree -- and even research has shown mixed results. It's also important to keep in mind that not all carbohydrates are alike.
So Simple, Yet So Complex
Carbohydrates are your body's preferred form of fuel. You need them every day to give you energy. The National Academy of Sciences' Institute of Medicine recommends that 45%-65% of your total calories come from carbohydrates.
Carbohydrates basically come in two forms: Simple carbohydrates are found in fruits, non-starchy vegetables, sugars, and dairy products; and complex carbs in grains, legumes, and starchy vegetables like potatoes and corn.
The carbs that tend to be the culprits in weight gain are mostly refined, like white flour (a complex carb) and sugars (a simple carb). Americans have a passion for sweets and refined foods, which often contain added fats and lots of extra calories. These are the carbohydrates to limit in your diet.
But don't just eliminate those carbs. Replace them with the healthier carbs: fruits, vegetables, whole grains, low-fat dairy, and legumes. Along with their calories, these carbs have fiber, vitamins, and minerals to give you energy while helping you feel satisfied.
Research Weighs In
Its not the carbs but the calories that cause folks on diets like Atkins to lose weight: That was the headline generated last spring from a study published in The Journal of the American Medical Association. Many nutritionists rejoiced as their predictions were confirmed by this study that demonstrated people lose weight on low-carb diets because they eat fewer calories. The bottom line for weight loss is that you must burn more calories than you consume, regardless of where those calories come from -- or so we thought.
But then another study was presented at a North American Association for the Study of Obesity meeting. Lead author Penelope Green, of Harvard University, suggested that people who ate a low-carbohydrate diet could actually consume more calories -- 300 more -- than people on a low-fat diet, yet lose the same amount of weight.
Even the study's authors cautioned that these results were preliminary, based on a very small study (of 21 adults), and that more research was needed. It's also noteworthy that this study was not published, and that the Robert Atkins Foundation (the same Atkins of low-carb diet book fame) was its sponsor.
Other studies have had similar results.