Health Care Advice

Does maintaining a diet with no carbohydrates really help decrease weight? Since the early 1970s, several weight loss plans have supported avoiding or reducing carbohydrates, referred to as “carbs”, from our diets in varying quantities. Although these carb-conscious diets are embraced by some, they continue to raise questions for many. For example, it has been debated whether it is safe to limit carbohydrate intake, and whether this can be done in a healthy, sustainable way. Some carbohydrates are better or healthier than others. Another question raised is whether or not everyone should limit carbohydrates, and whether someone can eat a diet of natural foods while controlling carbohydrate consumption.

Aside from the common theories on why low carb diets work, no agreement exists on what makes up the optimal reduced carbohydrate diet. Suggestions of the various diet plans recommend a range from 20 to 100 grams of carbohydrates daily, and few recommend no carbs at all, although this diet has been seen in Hollywood. Many of these diets advise restraining from the intake of carbs such as bread, rice, pasta, potatoes, and added sugars, but they differ in implementation and thorough directions. There are also no official guidelines on what foods should constitute a controlled carb diet, and the U.S. Food and Drug Administration (FDA) has no formal classification of a low carbohydrate food.

To put the resulting mystification into perspective, keep in mind that one-size-fits-all just doesn’t work when it comes to dieting. Nutrition choices should be individualized and depend upon genetics, lifestyle, activity levels, health status, and special needs. Some experimentation may be necessary to determine what works best for you. Some may find cutting back on carbohydrates is most favourable for their health, weight, and blood sugar levels, and they decide to limit their carb intake as part of an overall healthy lifestyle.

With regards to low-carbohydrate diets you may well lose weight on this regimen because if you cut down on bread, pasta, rice, crisps and eat only meat, fish and vegetables you will tend to eat less overall. But you are likely to get bored with this diet and therefore slip or get too hungry as your diet will lack bulk. Furthermore, limiting carbohydrates causes the body to rely on fat or muscle for energy. This can create a by-product called ketones, causing fatigue and nausea. This is particularly dangerous for anyone with diabetes, heart or kidney problems.

Yes, there is such thing as a healthy low-carb diet. The key is to not go overboard and throw out all the essential nutrients we need for health and optimum energy in pursuit of a low-carb eating plan. High-carb diets typically contain 50 to 60 percent of total calories from carbohydrate. A healthy low-carb plan will contain 40 to 45 percent of calories from carbohydrate. That way you keep the carbs that provide nutrition: fruit, vegetables, whole grains, legumes, milk and yogurt and decrease your use of simple carbs like sugar, candy, cookies, soda and snack foods.

Fresh fish are high in protein and are often carbohydrate free. Shellfish generally contain some carbohydrates. Keep an eye out for prepared seafood products-like crab cakes or breaded fish-that may contain moderate amounts of carbohydrates. Protein-packed meat and poultry make up the bulk of many controlled carb diets. Try eating bacon, chicken, deli meats, duck, sausage, pork, lamb, rabbit, etc.

There’s also no need to stay away from nature’s sweets. Keep in mind that high fibre content in certain fruits accounts for a sizable percentage of carbohydrates. Fibre is essential for the body and it is generally subtracted from total carbohydrates when determining “net carbs” the carbs thought to affect blood sugar and, therefore, weight loss.

Even if you are adhering to a controlled carb diet, it is important to eat plenty of produce. Colourful vegetables provide fibre, vitamins, minerals, and numerous phytochemicals. The carbohydrate content of vegetables ranges greatly. Non-starchy, brightly coloured vegetables are a safe bet for those watching their carbs.

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Heart disease results when plaque builds up inside the arterial walls, which causes a partial or complete obstruction of blood flow. This reduces flow of blood to heart and may result in angina. Angina is a sensation of discomfort, pain, burning or pressure, generally felt in the chest area.

Angina may be the first indication of heart disease. But many people with heart disease often get no warning signals, until they suffer a full heart attack. Chest pain should not been ignored, even when it is not permanent.

During a heart attack, the supply of oxygen to heart is cut off, resulting in tissue death for a part of
the heart muscle.

There are certain foods that lower cholesterol and thus the risk of heart disease. The following heart friendly foods are important for the health of your heart.

1. Apples: Drinking 12 ounces of apple juice or eating two whole apples a day is beneficial. Research has shown that phytochemicals in apples could help cut the risk of death from heart disease or stroke in half.

2. Onions: Eating half a raw onion a day raises HDL (good) cholesterol by an average of 25 percent in most people.

3. Legumes/Beans: One serving of dried beans/legumes a day can reduce cholesterol by up to 10%. The fiber and other compounds present in legumes and beans can lower cholesterol, blood clotting and improve blood-vessel function. These are also a great source of folate, which keeps homocysteine levels (an indicator of heart trouble), in check.

4. Oats: Eating about one-cup of cooked oatmeal a day significantly decreases blood cholesterol levels. Oats contain beta-glucans, a soluble fibe that is responsible for cholesterol reduction.

5. Walnuts: Eating walnuts can reduce your total cholesterol level by 12% and LDL cholesterol level by 16%. Walnuts contain a type of fat called linolenic acid, which lowers cholesterol and prevents blood clots.

6. Olive Oil, Canola Oil: Of all cooking oils, olive oil contains the largest proportion (77%) of monounsaturated fat and has powerful antioxidants, which lowers LDL cholesterol without affecting HDL levels.

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If you have a tendency to get heartburn, you may need to keep a food diary or a “heartburn” diary in order to determine exactly what foods trigger your symptoms. Physicians and other experts do suggest certain foods not to eat with heartburn and things to eat with heartburn. Food is not the only factor that can bring on heartburn. Stress, smoking, alcoholic, caffeinated and carbonated beverages may all lead to heartburn. Large meals, eating too quickly, exercising or going to bed too soon after eating may all lead to heartburn. If avoiding certain foods does not help to prevent heartburn, you may need to look at the other causes.

Most of the foods not to eat with heartburn are fatty, fried, spicy or highly acidic. Oranges and tomatoes are examples of highly acidic foods. Choosing things to eat with heartburn tendencies is not that complicated, if you can avoid fatty, fried, spicy and acidic foods.

Meats that may bring on heartburn are those that are fried, have a lot of visible fat or that have been flavored with garlic or onion. Pork and bacon are examples of foods not to eat with heartburn tendencies. Grilled or baked white meat chicken or fish are examples of things to eat with heartburn problems.

When it comes to vegetables, most are safe, unless you add butter or other oils. Broccoli, cauliflower, peas, green beans, carrots and spinach are just some examples of things to eat with heartburn tendencies. Vegetables that have a tendency to bring on heartburn include tomatoes, onions and peppers. These are commonly accepted as foods not to eat with heartburn. Rhubarb has even been known to relieve symptoms of heartburn. Chewing on a chunk of rhubarb is a folk remedy for treating heartburn and indigestion.

How about fruits? Fruits are important in the diet and most can be things to eat with heartburn tendencies, except citrus fruits. Apples and bananas are better choices than oranges and tangerines.

Most dairy products are safe, unless they are high in fat. Whole fat cheeses are foods not to eat with heartburn tendencies. Low fat cottage cheese, low fat milk and yogurt are examples of things to eat with heartburn problems.

When planning a menu, it is important to look at spices as well as foods not eat with heartburn and things to eat with heartburn. Garlic may bring on heartburn, while gingerroot has a tendency to relieve heartburn, so it stands to reason that adding ginger for flavor will not bring on heartburn.

None of this is meant to take the place of your physician’s advice. Chronic heartburn symptoms should be evaluated by your doctor. Changing diet alone may not be enough to relieve or prevent heartburn. Foods that cause heartburn in some people do not cause heartburn in everyone. Neither are the foods mentioned a complete list of foods not to eat with heartburn or things to eat with heartburn, this article is simply an accumulation of personal experience and experts recommendations.

For more information about heartburn, visit www.digestive-disorders-guide.com.

Patsy Hamilton writes informational articles for the Digestive Disorders Guide. Visit us at http://www.digestive-disorders-guide.com

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