There are many definitions of a low carb diet. According to the American Academy of Family Physicians, it is an eating plan in which a person gets 20% or less of his or her caloric intake from carbohydrates.
Atkins is one of the most famous of these diets. It has received both praise and criticism. In addition to treating obesity, there is some evidence that Atkins and similar diets are beneficial for treating chronic fatigue, polycystic ovarian syndrome, diabetes and epilepsy. Several scientific studies have evaluated those benefits.
Some programs differentiate between the types of carbohydrates consumed. There are refined or simple carbohydrates and complex carbohydrates. A great deal of evidence supports restricting one’s intake of refined carbohydrates. Those include white sugar, breads and other baked goods, white rice and other refined grains, white potatoes and other starch foods.
Refined carbohydrates cause a spike in blood sugar and insulin levels. These spikes set into action a chain of events that can lead to the production of advanced glycation end-products (AGEs) and amyloids. AGEs and amyloids do not cause immediate health problems. They cause age-related ones. So, a low carb diet could reduce the risk of some age-related diseases, particularly if refined carbs are cut out. AGEs play a role in type II diabetes, cataracts, Alzheimer’s, heart disease, stroke, inflammatory conditions like arthritis and even wrinkles. Amyloids play a role in degenerative diseases like Alzheimer’s, Parkinson’s and Huntington’s, atherosclerosis, rheumatoid arthritis and type II diabetes.
As you can see, some diseases are on both lists. Any way that you look at it, AGEs and amyloids are bad, which makes simple carbohydrates bad, too. The only problem with a low carb diet is when the intake of healthy fruits, vegetables and whole grains like wild rice are severely restricted. Plant foods contain a vast assortment of antioxidants and other compounds that help protect our bodies from free radical damage, hormonal imbalances, high cholesterol and other health problems.
This is the complaint that some authors have had with Atkins, but the diet actually allows for 54 different fruits and vegetables during the first phase. It is primarily the starchy vegetables like green beans and legumes that are restricted.
Atkins is not the only low carb diet. South Beach, The Zone and Protein Power Life-plan share similar principles. The diet’s authors try to disassociate themselves from Atkins, because of rumors surrounding his health problems and ultimate death. According to his doctors, his health problems were due to a viral infection in his heart. His death was due to a fall on the ice, not to his diet.
Is cutting back on carbs the healthiest thing you can do? There is something else that should be avoided at all costs according to dozens of scientific studies. That something is trans-fat.
Trans-fat is synthetically produced. Food manufacturers take basic vegetable oils and inject them with hydrogen, turning them into partially hydrogenated oils. The evidence against trans-fat is strong enough that the US government now requires food labels to reflect the presence of trans-fat. But, the regulations were flexible. As long as the food contains less than one gram of partially hydrogenated oil per serving, the label can say “zero grams of trans fat”.
No naturally occurring foods contain partially hydrogenated oils. If you buy processed foods, check the label of ingredients for partially hydrogenated vegetable (soy, corn, etc) oil. Don’t trust the nutrient facts.
To sum it up, a low carb diet can be healthy, as long as it is not high in saturated fat or partially hydrogenated oil. Eating more natural foods is probably the key to excellent health.