The low carb craze has dominated for several years now. From the Atkins diet to the Ketogenic diet, everyone seems to be on the low carb bandwagon. But is low carb the way to go?
In my ten years as a registered dietitian, I have seen popular diets come and go. Some even come back into fashion again after an update from its advocates. From the low fat trend to low carb to high protein, it seems we cannot reach a general consensus on what constitutes a “healthy diet”. What if the amount of macronutrients (protein, carbohydrate and fat) in the diet is not the determining factor? What if it is more about the overall nutrient content? What if it is the quality of food? What if it depends on the person’s ability to digest and metabolize food? What about other factors such as lifestyle, activity level, stress management, sleep quality and social interactions? I was pleased to see the updated guidelines emphasizing dietary pattern more in the 2015-2020 Dietary Guidelines for Americans. I think we focus too much on macronutrients (carbohydrates, fats and protein) rather than the overall quality of the food we eat. We sometimes think of foods as good or bad. But is it possible to have an overall healthy diet while allowing ourselves the freedom to indulge in something not so healthy without taking a guilt trip? While I am all for choosing healthy foods in proper quantities, I am also for cultivating a healthy relationship with food. That means losing the fear of carbohydrates or fats. I have seen too many people following these extreme diets and avoiding entire food groups. While weight loss may occur, it sometimes takes a toll on health. We should not eliminate entire food groups from our diet. Variety is important. With that said, we do need to be mindful of the quantity of any food we eat because in the end calories do matter.
The general consensus is that we need about 120-130 grams of carbohydrate a day just to meet the energy needs for our brain. Percentages of calories from carbohydrates are generally recommended to be between 40-60% of our daily calorie intake. The body needs carbohydrates for fuel to burn for energy, to burn fat, and to spare fat and protein to do what they are meant to do. Choosing complex carbohydrates full of fiber and micronutrients (vitamins and minerals) is the way to go. Making healthier choices when choosing carbs (or fats) will go much further in promoting health than thinking they are all bad and must be avoided. Not everyone will follow the same diet nor should they. Diets should be individualized to the person based on health condition, personal preferences, food intolerances/allergies and availability or affordability. With that said, most people find carbohydrate foods (beans, peas, potatoes, corn, bread, pasta) enjoyable and affordable. Some of the healthiest diets from around the world are mostly plant-based (higher in carbohydrate). But don’t take my word for it, do your own research. And the next time you think about going on a diet, ask yourself, “Is this healthy”?
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I use WordPress and most of their themes are mobile-friendly. Hope that helps.
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