Low-Carb Fallout!
Are you sacrificing health for weight loss?
by: Kerry McLeod, author of “The Last Diet Book Standing”

Many Americans have bought into the “low-carb” diet craze to lose those unwanted pounds. But that’s not all they’re losing. By eliminating carbs from their diet, people are losing the essential nutrients needed to stay healthy and slim. In short, they are putting their long-term health in jeopardy!

Everyday we hear new scientific evidence that ties poor nutrition to the onset of chronic diseases and that a healthier diet can actually help ward off illness. Armada Magazine wants to provide our readers with a quick course on the importance of carbohydrates for long-term health and weight management. We asked local author of “The Last Diet Book Standing”, Kerry McLeod, to give us the 411 on carbs. Take it away Kerry……..

Armada Magazine: Why are low-carb diets unhealthy?

Kerry McLeod: Most low-carb diets stress high intakes of animal protein and fat such as meat and dairy products, which can increase the risk of many chronic diseases such as cancer, heart disease, stroke, and type-2 diabetes.

While protein is important to your long-term health, the average person only needs about 10-35% of their total calories from protein. Protein sources should be chosen wisely. The best choices include lean meats, low-fat dairy, fish, beans, and lentils—these are all lower in fat and cholesterol.

High-protein diets also stress low-carb intake, which can be disastrous to long-term health.

Armada Magazine: Why are carbohydrates so important for good health?

Kerry McLeod: Carbs are the body’s fuel of choice and should make up the largest percentage of your daily calories—anywhere from 45-65% of total calories. However, these days they seem to have a “bad rap” for making us fat, which couldn't’t be further from the truth. It's the type of carbs you choose that makes a difference—for instance, whole grains trump refined grains every time. Plus, it’s how much you eat of a certain food that matters when it comes to weight gain.

The healthy carbs such as fruit, veggies, whole grains, and legumes are essential for good health. They contain B vitamins, iron, zinc, folic acid, and minerals, and are packed with phytochemicals; which may be our most potent weapon against disease. Plus, they are low in calories and fat so they help manage your weight, and are natural anti-aging sources that help to maintain healthy skin, hair, and nails. They pack a nutritional punch to say the least!

In addition, they’re a great source of fiber, which flushes out toxins and keeps your digestive system running smoothly. Fiber can be a dieter’s best friend because it fills you up, has no calories, and packs a huge nutritional punch. Combined, these things help to lower blood cholesterol, assist the body with absorbing fewer calories, plus, they may help reduce the risk of many cancers, heart disease, diabetes, and strokes. Why would anyone want to eliminate carbs from their diet?


Armada Magazine: Are all carbs created equal?

Kerry McLeod: Absolutely not! The carbs to avoid most of the time include breads made with refined flour or enriched wheat flour (instead look for breads that say “whole” wheat) white rice, white pasta, most muffins, pastries, and donuts. Watch out for packaged foods such as potato chips, crackers, cookies, and breakfast foods (i.e., sugary cereals, breakfast bars, and toaster pastries). Lastly, try to avoid veggies and fruits that are canned in heavy syrups or contain high sodium, and fruit drinks that are high in calories and refined sugar.

Keep in mind though, we don’t promote complete abstinence from these types of carbs (i.e., junk food), mainly because it’s unrealistic, it’s too inflexible, and frankly, it’s not fun! Instead, we promote moderation and making better lifestyle choices.

Armada Magazine: Which types of carbs should we include in our daily diet?

The healthiest choices you can make regarding daily carb intake include: whole grain breads, whole grain rice (brown, long grain basmati, and quinoa), whole-wheat tortillas, whole-wheat pastas, oatmeal (slow cooking), and high fiber cereals.

Note: While these carbs are vital to good health, portion control is vital to weight management. Even if you eat only healthy foods, if the portions are too large (read: you take in more calories than you burn), you will probably still gain weight!! The secret to good health and weight management is making wise food choices while consuming appropriate portions. Tune in next week for a crash course on Portion Distortion!

Kerry McLeod, author of “The Last Diet Book Standing”, provides an action packed crash course in the essentials of street-smart nutrition, along with easy step-by-step instructions on how to customize a healthy eating plan for any lifestyle. Her book can be purchased on line at www.thelastdietbookstanding.com or www.amazon.com. Look for the book in the major bookstore chains this fall!