Carbohydrates are organic molecules that are one of the dietary sources of energy (the other two are protein and fat). Sugars, starches and fibre are all different kinds of dietary carbohydrate. Whether you eat either sugar or starch, they break down to glucose which is then absorbed into your bloodstream causing an increase in “blood sugar.”
Excessive consumption of carbohydrates results in insulin resistance. About 75% of the human population is susceptible to developing this condition. Humans react to the increase in blood sugar that comes from eating carbohydrates by overproducing a hormone called insulin, which converts unused glucose to fat for storage. Insulin resistance causes increasingly less glucose to be used as fuel and increasingly more to be stored as fat. The high levels of glucose also are toxic to virtually every organ in the body, causing a number of preventable diseases.
What Not to Eat
Do you know what foods have carbs? Many people think that fruits don’t contain carbohydrate, possibly because they’ve heard about “complex carbs” in grains. The following list was compiled by Dr. Richard K. Bernstein, author of The Diabetes Solution, for his diabetic patients. Even if you’re not diabetic, you can control your weight more easily and prevent disease if you limit the foods on this list as much as possible.
Sweets & Sweeteners: No surprises here! Stay away from sugar, honey, candies, desserts (ice cream, cakes, cookies, pies, tarts, etc.).
Sweet or Starchy Vegetables: Avoid beans (chili beans, chickpeas, lima beans, lentils, sweet peas), root vegetables (carrots, beets, potatoes, parsnips, sweet potatoes, onions), corn, squash (pumpkin), and cooked tomatoes
Fruits and Juices: Limit all fruits (except avocados) and all juices (including tomato and vegetable juices)
Certain Dairy Products: Consume less milk, sweetened and low-fat yogurts, powdered milk substitutes and coffee lighteners, and canned milk concentrate. If you must drink milk, get full cream rather than skim milk (skim milk has much more carbohydrate). Same for yogurt.
Grains and Grain Products: This is the toughest one! Cut down on anything made from wheat, rye, barley, or corn. That means bread, pasta, noodles, cereal, pancakes, waffles and crackers. Also limit white, brown or wild rice (or anything made from them).
Prepared Foods: Just say no to most commercially prepared soups, most packaged “health foods” (they usually are “low-fat” which means they are high in carbohydrate), and snack foods, even nuts (typically these contain lots of added sugar and starch).
If you simply cannot give up the items on this list, try scheduling them before a workout or other period of physical activity. These foods definitely should not be eaten just before bedtime or other periods of low activity.
OK, so now that you know what NOT to eat, you might ask “What’s left?” It’s actually pretty simple. For energy, eat food that comes from animals: meat (beef, lamb, pork if permitted), chicken and eggs, fish and seafood, and dairy products (particularly cheese, butter). In addition to protein, animal sources contain fat which, contrary to what many doctors tell you, your body needs.
The key to success in the low-carb lifestyle is NOT about giving up food. It’s about giving up foods that don’t give you sustained energy or promote good health. You don’t need to be hungry. You simply need to replace carb-loaded foods with something better for you. According to Dr. Bernstein, the less you eat of bread or pasta or potatoes, the less you’ll want them.
Disclaimer: This information is for educational purposes only and should not be considered as medical advice. It does not replace the advice of the physician who cares for you. All medical advice and information should be considered as incomplete without a physical exam, which is not possible without a visit to your doctor.
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