A visit to Low Carb Land
Last week, I had a great time recording an interview with Jimmy Moore for his popular podcast, the Livin La Vida Low-Carb Show. (You can listen to the entire podcast here.)
We talked about all sorts of things, including the fact that no one dietary prescription is right for everyone. Jimmy's a passionate advocate of the low-carb approach and claims that it literally saved his life. I don't doubt it. But, as Jimmy is the first to admit, it's not for everyone. (For example, it's not the right diet for me!) As I've said here on the blog, you've got to find what works for you.
But whether you have chosen to follow a low-carb diet, a low-fat diet, a Zone-style diet, or the USDA's food pyramid, you still need to be sure that your diet is covering the bases nutritionally. For example, those on a very low carb diet, like Jimmy, need to be particularly watchful about getting enough fiber, vitamin C, and folic acid. Jimmy is careful to supplement his low carb diet with extra fiber, antioxidants and other nutrients.
Those on a very low fat diet, on the other hand, need to be careful to get the recommended amounts of essential fatty acids. Vegetarians need to watch out for B12 and iron, and so on. Nutrition Data can help!
To be sure that your diet is nutritionally balanced and complete, use our Total Consumption tool to analyze a typical day's food intake. As most of you know, I'm a strong believer in getting nutrients from foods (rather than supplements) whenever possible. If you find that you're not getting enough of certain nutrients, use our Nutrient Search tool to find foods that meet your dietary requirements (such as low fat or low-carb) but are also high in the missing nutrients.
And if you are following the low carb lifestyle, be sure to check out Jimmy's podcast and blog on a regular basis!
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Posted by: Walter | Feb 27, 2009 1:36:20 AM
hese are great, Sadie. I really love your blog and your teaching style!
Posted by: chainey | Mar 22, 2008 5:48:13 PM
Thanks for the link, Dr Parker. I read the editorial with interest.
It appears that this deficiency is post-European influence, as the following extract would indicate:
"They further suggest that
when these infants are fed cow's-milk formulas, ascorbic acid intake will be low unless vitamin C supplements are given [...] The primary defect is, then, in ascorbic acid
supply; the precipitating factor is the high content of aromatic amino acids
in the milk formulas ..."
I presume that the lactose in the milk would be broken down into glucose.
My interest in more in the pre-European Inuit - i.e. their traditional diet, which rather than being low in fruits and veges was (reputedly) devoid of them.
Posted by: Yvonne M. | Mar 22, 2008 3:07:30 PM
I have PCOS, a diagnosed dead metabolism and severe insulin resistance. I found that I too got fat on a low-fat diet. Would I tell someone not to go on one? Absolutely NOT. I've seen people do very well on one. That being said a "moderate carb" diet has worked best for me AND making sure I'm eating ENOUGH. I was used to eating such severe caloric restriction (I had trouble losing on 800 calories a day) for so long that I truly believe it's what damaged my metabolism. Now I eat at my BMR and about 100 carbs a day and lose weight. I eat loads of low-sugar fruit and veggies, moderate fat meats and little to no pre-packaged foods.
After all the trouble I've been through, I've reasearched Health & Nutrition for quite some time. There isn't a day that goes by that I don't read some sort of study or the like to educate myself further. It's taken YEARS of digging to get the answers I've needed. With that same thought, I've decided to go back to school to become a Dietician.
Monica - I have not listened to the podcast yet, but I do with great anticipation! You are the PERFECT example of what a Dietician should be. Willing to work with patients as to what works best for THEM! Thanks!
Posted by: Steve Parker, M.D. | Mar 22, 2008 8:58:47 AM
For chainey:
I found an editorial in the Canadian Medical Association Journal suggesting that vitamin C and folate deficiencies may both be relatively common in the Inuit, although clinical scurvy is not. The traditional Inuit diet is low in fruits and vegetables, as you know.
Here's the link:
http://www.pubmedcentral.nih.gov/picrender.fcgi?artid=1956704&blobtype=pdf
I couldn't find much else.
-Steve Parker, M.D.
Posted by: Steve Parker, M.D. | Mar 22, 2008 8:36:14 AM
There are significant health benefits associated with consumption of 1) 25-30 grams of fiber/day, 2) at least 5 servings of fruits and vegetables daily, and 3) 3 whole grain servings/day.
For example, several studies associate the whole grain servings with lower rates of cancer, diabetes, coronary artery disease, and premature death.
The fiber benefits are attibuted to intake of whole foods, not Metamucil. Metamucil may work, we just don't have the studies to support that position yet.
I wonder if a low-carb eater can get all these healthy nutrients. I think you can read Jimmy's thoughts on this at the Weight Loss message board at amazon.com.
I am an advocate of Mediterranean-style eating, for the health benefits. The Mediterranean diet is moderate in amounts of all three macronutrients. If interested in the specific healthful components of the diet, you can read about them here: http://www.advancedmediterraneandiet.com/faq3.html.
Posted by: chainey | Mar 22, 2008 12:29:12 AM
Interesting the thing about vitamin C and low-carb. I was just researching this myself, trying to figure out why the Inuit don't die of scurvy.
It seems that there's a theory that glucose competes with Vit-C for access to the cells. It don't know if this is true or not. Have you heard of that?
Posted by: Jimmy Moore | Mar 21, 2008 7:13:04 PM
THANKS so much for your willingness to let people decide what diet is best for them. The monopolization in dietary recommendations in my estimation has led to much more obesity and disease as a result. Keep doing the great work you are doing here at NutritionData, Monica. I appreciate all your efforts to educate the public. :)
Jimmy Moore
Posted by: etravia | Mar 21, 2008 5:08:58 PM
I was delighted to see you featured on Livin La Vida Lo-Carb! I wish other nutritionists would start having an open mind regarding low carb dieting. You are right about finding a diet that works for you. Low fat diets have made me fat! I was very concerned about trying low carb, since low-fat has been drilled into my brain, but I feel so much better eating low carb! (and low inflammation!) Thank you for validating that low carb can be a healthy alternative.
Etravia
