Please note: The first article is not written by Diane Kress, RD CDE. DiabetesCare published this piece today. I wanted to show you what an RD, CDE, MS, LDN, BC-ADM (???) wrote about low carb dieting on a diabetes website. Comments to this article were immediately blocked. I guess DiabetesCare knew I’d be along with commentary………..
Can you Healthfully Eat “Low-Carb”?
Wednesday, June 24, 2015 by Amy Hess-Fischl, MS, RD, LDN, BC-ADM, CDE
- Vegetables. Thes are vital especially green leafy vegetables such as kale, collard greens, turnip greens, swiss chard, spinach, red and green leaf romaine lettuce, cabbage, bok choy, watercress; and cruciferous vegetables such as broccoli, brussel sprouts, rapini, cauliflower, red cabbage and radishes.
- Beans and legumes. They include black beans and pinto beans. There are so many types of beans and legumes, we cannot describe them all here.
- Whole grains that are high in fiber. To be labeled high in fiber, a product must have 5 grams of fiber per serving, so if you are eating a sandwich, make sure both slices of bread or the wrap you are using totals 5 grams of fiber.
- Fruits. While many people would not want this food group in this category, depending on your location in the world and the season, there are some fruits that are higher in volume and fiber. Choose these fruits the most since they have more than 5 grams of fiber per serving: apples, blackberries, pears, raspberries. The following choices have more than 2.5 grams of fiber per serving: blueberries, kiwis, oranges. While dried fruit is a good source of fiber, the serving sizes are much smaller (2 tablespoons) versus 3/4 cup to 1 cup for berries.
Why choose these foods? First, they are all filled with vitamins and minerals we need, but they are also higher in fiber, which will contribute to its glycemic index and may not affect the blood sugars as much. Also, the fiber in these foods will contribute to satiety or the “fullness factor,” thus helping us to not snack on junk and unhealthy carbs in between meals.
So, the bottom line when eating a healthy, lower carb meal plan is to focus on the fiber in:
- Whole grains
- Higher fiber fruits
- Lower-carb green leafy and cruciferous vegetables
- Beans and legumes
A good goal with a lower carb diet is to make sure your fiber intake is close to 35 grams per day and if someone is choosing from the carb foods above and consuming at least 3-5 servings of vegetables per day, 3-4 servings of grains, beans or legumes and at least 2 servings of fruit per day, that goal is easily attainable without feeling hungry.
You also want to include healthy non-carb choices as well, including fats derived from monounsaturated and polyunsaturated fats such as avocado, olives, vegetable oils, soy products, fish, chicken, and turkey. Many people consider red meat to be a healthy choice; however, there are many lower fat choices that can be included occasionally, including:
- Beef with “round”, “loin” or “sirloin” in the title
Having a different perspective on what “low-carb” really means, it certainly does not mean you need to eliminate all carbohydrates from a meal plan. But, to do it healthfully, it does require discipline and time. And, investing in your eating habits can have a very positive impact on your weight, blood pressure, cholesterol, and blood sugars.
From Diane Kress, RD CDE.
NY Times Bestselling author of The Metabolism Miracle, The Metabolism Miracle Update, The Metabolism Miracle Cookbook, and The Diabetes Miracle. Private Practice: The Nutrition Center of Morristown. Owner and founder of the #1 authorized support site for followers of The Metabolism Miracle and The Diabetes Miracle, #1 Diabetes Blogger at http://www.dianekress.wordpress.com, Top Ten RD’s Who Make a Difference, Sharecare’s Diabetes Maker, person with diabetes, diabetes advocate, truth teller.
Yikes….that is such a poor article about low carb dieting. I feel the need to apologize for its content as the author is an RD and CDE.
Over 60% of the adult US population has a hormonal imbalance of the fat gain hormone; insulin. (the other 40% process carbohydrate normally and do not need to balance their carbohydrate intake). Everyone who has type 2 diabetes or pre diabetes has Metabolism B, the type of metabolism that progressively leads to insulin imbalance and insulin resistance.
Insulin is released from the pancreas in response to a rise in blood glucose from carbohydrate grams at meals and snacks AND the liver’s release of glycogen (stored glucose) when more than 5 hours pass between meals or snacks that contain appreciable carbohydrate. (If you have carb grams at 7AM, you should have a snack or meal containing carb grams before 12 PM. If you wait longer than 5 hours, your liver will dump glycogen stores and raise blood sugar. Also, during the night while you sleep, your liver releases glycogen stores every 4-5 hours. (this is because you are not ingesting carb grams while you sleep and the liver must step up to the plate). If the last meal/snack you have is at 7PM, your liver will dump glycogen at 12AM and 5AM. You better eat before 10AM to prevent yet another liver glycogen dump.
I hope it’s clear to see that a haphazard cap on carb grams for the day…even if you focus on healthy carb grams, will not help your weight or blood glucose.
With all that said, following a “low carb diet” is not the real answer.
First, you need to rest and rehab your overworked pancreas and liver. This requires eight weeks of Step One of the Metabolism Miracle or Diabetes Miracle lifestyle programs. Many carb containing foods that are not allowed on a traditional low carb diet (Atkins, Dukan, South Beach) are considered neutral on The Metabolism Miracle and Diabetes Miracle.
In fact, Step One is as easy as a list of “yes” and “no” foods. You may have liberal intake of neutral foods like lean meats, fish and seafood, poultry, veggie/soy products, almost all veggies, nuts, nut butter, olives, avocado and more PLUS a 5 gram Counter Carb at each meal and bedtime. If your physician gives the OK, you can have a 5 ounce glass of wine, 12 ounce lite beer, or 1.5 ounce liquor with dinner! Lots of water, green tea, exercise 5 days a week (over 30 minutes above your typical activity), rest, peace. You will look and feel younger, will lose excess fat, decrease the need for many medications, have lots of energy, and normal blood sugar.
Step Two: After 8 weeks on Step One, you will reintroduce appreciable carb with 3 factors in mind:
1. The type of carb (low glycemic index or mild carbs). The book provides lists that tell you the type of starchy food, fruit, grains, and milk/yogurt to choose from….there’s no guessing; just pick a carb food from the list and ADD it to your meal or snack. The book tells you how to do this.
2. The amount of carb (11-20 gram portion of mild carbs at meals, bedtime, and between meals that will exceed 5 hours. Fiber must be 2 grams or more per 11-20 gram choice and sugar grams should be 6 grams or less regarding starchy carbs like bread, cereal, bread products, etc. The book tells you how to do this and provides the lists.
3. The timing of carbohydrates; The Diabetes Miracle does not give you a number of carb grams/day…that’s not the issue. It gives you 11-20 gram carb choices no more than 5 hours apart. The book tells you how to do this.
When you reach your desired weight and size and are taking as little diabetes medication as possible, you will maintain on a truly balanced diet: 30% low impact carb, 30% lean protein, 30% heart healthy fat, less than 10% higher glycemic carbs. The book tells you exactly how to do this. Easy peasy way of life.
So…An article on low carb dieting, should never simply decrease carb grams and increase fiber. A 3 Step program is needed to make low carb dieting work for the millions of people with pre diabetes, type 2 diabetes, metabolic syndrome, Metabolism B.
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