Daily
Carb Intake
Diet Plan
To put the Atkins Diet 20g carbs per-day number into perspective,
many mainstream diet nutritionists recommend that about 55 percent
of daily calories come from carbs. That equals 275 grams
of carbs for anyone consuming 2,000 calories a day.
Low Carb Theory
Carbs - essentially starches and sugar - supply energy and
play a role in the functioning of the entire body, including the
brain. Carbs not used immediately are stored as fat, which
converts to energy. When carbs are severely restricted,
more fat turns to energy, causing weight loss, low carb advocates
say.
Low Carb Diets - Simply Low in Calories?
While thousands of Americans say they've reduced weight through
carb reduction, nutrition experts remain divided over these diets.
Critics contend that dieters who have lost weight did so not
because they cut carbs but because they trimmed calories. On this
point, studies are mixed.
Complex, Low-Glycemic Index Carbs Still Good for Diet Nutrition
Both the low carb and high carb advocates agree, however, that
it's best to get any carbs from high-fiber, whole-food
sources - often referred to as complex or low-glycemic-index carbs.
Whole-grain bread carbs, whole-grain pasta carbs and brown rice
carbs, for instance,
are favored over white bread carbs, white-flour pasta carbs and white rice
carbs.
Refined (white) sugar - high in both calories and carbs but
lacking nutrients - is discouraged by both camps.
Effect of Low Carb Diet on Cholesterol
Still undetermined is the effects of a low carb diet on "good,"
"bad" or total blood cholesterol. Some diet experts worry about a
possible negative impact on heart health because many low carb
diets encourage immoderate consumption of high protein foods,
including meats, cheeses, cream and other foods loaded with
saturated fat.
But several recent studies have failed to show negative effects on
cholesterol, however, surprising some experts. At least one study
even showed a decrease in harmful triglycerides.
Long Term Effects of Low Carb Diets
Experts warn, however, that the dietary studies on carbs so far have been
short-term. Long-term effects of low carb diets on both health and
weight loss remain unknown. |
