Abacoa & Alton Neighbors October November 2020

34 Abacoa &Alton N E I G H B O R S | N o v e m b e r 2 0 2 0 HEALTH & WELLNESS Last month, we discussed benefits of a low-carb diet and its effect on health, mood, and energy. We also learned how important carbs are for normal brain function, and about the two types of carbs (digestible and non-digestible). What is “low-carb”, and how does it work? A typical low-carb diet requires you to keep your carb count between 80 and 150 grams per day, which allows for a limited amount of fruit, vegetables, and healthy grains. The purpose of this diet is to put your body into a state of ketosis. In this state, your body converts fatty acids from fat stores into molecules called ketones, which your body eventually uses those for energy, burning fat instead of carbs. Most low-carb diets can induce rapid weight loss. The initial weight loss is mostly water weight but sticking to the low-carb approach will result in fat loss. Low-carb diets can aid weight loss because they also tend to be higher in protein. Protein makes you feel full, so it is easier for you to eat less food and still feel satisfied. In addition, protein requires more energy (calories) to break down, so individuals who do diets that are higher in protein will end up burning more calories just by eating. Dr. Stephen Herman at Profile by Sanford recommends eating more plant-based fats as opposed to animal-based fats to prevent an excess increase in your LDL cholesterol. Health benefits of a low-carb diet. There are benefits associated with moderately limiting carb intake. Restricting carbs can be used to improve cardiovascular risk and features of Metabolic Syndrome, a cluster of symptoms associated with an increased risk of conditions like stroke and diabetes. It has also been shown that a low-carb diet can improve blood sugar levels in people who are obese and improve or even reverse type 2 diabetes, per the Journal of Nutrition and Metabolism. Don’t be dirty! Fortunately, a less extreme carb- reduced diet is a far cry from the notorious ‘dirty keto’ types of plans. These plans tend to be very high in saturated fats, provide only moderate amounts of protein, and limit carbs to fewer than 20-30 grams per day. This version has been popularized on social media, and though you’ll likely lose weight on these plans, the health risks far outweigh the benefits, and the diet is simply not sustainable (the weight will come back). Unfortunately, many dirty keto dieters tend to eat a large amount of inflammatory foods such as animal products. HEREIN LIES A MAJOR PROBLEM. I mean, adding heavy cream to your diet soda to get those ‘fat grams’ in??? Pul-ease! Side effects of a zero-carb diet. There are plenty of negative side effects with a very low or ‘zero carb’ diet (typically 20-30g or less per day). Since carbs are the body’s main source of energy, nearly eliminating carbs leads to low energy, fatigue, poor mental function, and nutrient deficiency. Even incorporating healthy fats and fibers into a zero-carb diet isn’t the best or safest option. For women trying to get pregnant for example, very-low- carbohydrate diets have been correlated with decreased estrogen and increased cortisol and testosterone levels (not a good combination for healthy pregnancy). People on low-carb diets should also be extremely wary of hypoglycemia, which is associated with symptoms like headache, nausea, and dizziness. This is especially important for individuals who have diabetes or insulin resistance. Many individuals who are on a very-low- carbohydrate diet may feel fatigue and have a hard time concentrating or become irritable due to the low blood sugar. The bottom line: A zero-carb diet could lead to weight loss, but it isn’t a sustainable lifestyle and can be very risky for certain populations. Instead, a lower-carb diet which understands the importance of carbohydrates in our bodies provides a safer, healthier, more sustainable eating plan and supports healthy body weight levels. If you need help in starting a safe, science backed weight- loss plan, consider www.profileplan.com. To Carb or Not to Carb… Part 2 By Chris Wright, Profile by Sanford