Should you cut fat to lose fat or cut carbs to lose fat? This has been a debate for most of the new millennium.
Initially, a low-fat diet was recommended for those who were obese. But critics of low-fat diets such as Gary Taubes, author of “Why We Get Fat,” say we only got fatter by opting for carbohydrates instead of fat.
According to MassiveHealth.com which used Taubes as a major source for the basis of its information, “Instead diets rich in carbohydrates, have been secretly storing fat, slowly growing our waistlines and our obesity epidemic.“
The initial recommendation by the National Heart and Lung Institute to promote low-fat diets in the mid-80s makes some sense. One of the reasons could be that carbohydrates contain four calories per gram and fats containing nine calories.
But it is the quality of those carbohydrates that matters most. Carbohydrates are typically found in cookies, pies, candy and sodas. Obviously those should only be consumed in moderation.
But MassiveHealth.com also displays corn, potatoes, rice, bread, pasta, cereal and fruit juices as major culprits. The research indicated that “they are the most digestible and most fattening, pumping glucose into the bloodstream and causing insulin to spike.”
MassiveHealth.com also cites a study at the University of Stanford which compared low-fat, high-carb diet against a low-carb, high-fat and -protein diet. The result of the study indicated, “People who limited carbohydrate intake but ate as much fat and protein as they wanted lost more weight on average than those who avoided fats and increased carbohydrates.”
Experts at the University of Maryland agree with the low-carb diet lifestyle stating, “Carbohydrates, particularly the 'bad carbs' such as white potatoes, rice, pasta and bread, cause a quick rise in blood sugar. High blood sugar levels result in increased insulin levels, and increased insulin levels lead to weight gain because of increased hunger. “
The result of the rise of blood sugar is an increase in insulin as previously mentioned. According to the research portrayed on MassiveHealth.com, “Insulin tells your body to store fatty acids and keeps you from burning energy.” You then want to eat more and the insulin cycle begins again, resulting in fat being stored as triglycerides and expanding your fat cells.
Just as the quality of the carbohydrates we are consuming are important, so is the quality of the proteins and fats in a low carb, heart healthy lifestyle.
According to LiveStrong.com, “Heart-healthy fats include mono-unsaturated fats, like the fat found in nuts, avocados, olives, olive oil and canola oil.” They also suggested poly-unsaturated fats such as those in fish and nuts. For the protein category, lean meats such as poultry as well as low-fat dairy are considered to be healthy choices.
References:
“Carbs are Killing You – MassiveHealth.com.” Massive Health Infographics. Web. 9 Feb. 2012.
http://blog.massivehealth.com/infographics/Carbs_are_killing_you
Why We Get Fat, 2011; Gary Taubs.
“Low Carb Diets The Way To Go – Umm.edu.” University of Maryland. Web. 9 Feb. 2012.
http://www.umm.edu/features/low_carb_diets.htm
“Heart Healthy, Low-Carb, Low-Fat Diets." Web.9 Feb. 2012.
http://www.livestrong.com/article/434562-heart-healthy-low-carb-low-fat-diets/
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is a Studio trained and Certified Pilates Instructor as well as holds certifications in Pre-natal/Post-Partum Exercise, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Reviewed February 9, 2012
by Michele Blacksberg RN
Edited by Jody Smith