More About Low-Carb Diets
April 23, 2004

LOW-CARB DIETS ARE EASY TO FOLLOW
This may be true for the first couple of weeks, but may not be true in the long run. Because low-carb diets are restrictive, people often find themselves craving the foods they "can't have." Look for a diet that isn't too restrictive. Remember...you should be looking for a way to improve your health through better nutrition, not just a "diet" to start and stop - the latter will most likely end with regaining the weight you've lost.

LOW-CARB DIETS ARE THE BEST DIETS OUT THERE
This has not been proven to be true. In recent studies, it shows that people on low-carbohydrate diets do lose weight initially, but just as with other diets, it's the long-term results that matter. At this point, there has not been a major difference between long-term weight loss results when comparing the low-carb diet with other low-calorie diets like Weight Watchers.

CARBS CAN GIVE YOU CRAVINGS
This is true, but it does depends on what types of carbohydrates you are eating. If you are eating high-sugar snacks like candy bars and donuts, or if you are eating large portions of refined carbohydrates, then yes, you may find that you are craving carbohydrates. Refined carbohydrates signal your body to produce "insulin." When this happens, your blood sugar level is lowered and your body may crave more food (and for some people, more carbohydrates that then put this process back in motion). To avoid carbohydrate cravings, limit cookies, candy, soda, and other high-sugar snacks, and enjoy smaller portions of refined grains like pasta and white rice (or better yet, try some brown rice or whole wheat pasta - you may be surprised to find that you enjoy these healthier options).

SOME CARBS KEEP YOU FEELING FULLER LONGER
This is true. Fruits, vegetables and whole grain foods like whole wheat breads, pastas, and crackers, are un-refined carbohydrates that are high in fiber and high in essential nutrients. Because these foods are un-refined, they take longer to digest and can keep you feeling fuller longer. Eating balanced meals including un-refined carbohydrates, protein and healthy fats can help prevent mid-morning and mid-afternoon hunger pains that often lead you to the unhealthy selections at the nearby vending machine.

FOR MORE INFORMATION on carbohydrates and low-carb diets, visit the National Institutes of Health website.

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