Nutrition : How Do I Eat a Healthy No-Carb Diet?
If, like most Americans, your diet is dominated by refined carbohydrates in foods such as white bread and rolls, crackers, candy, cookies, and sugary cereals, you may be ignoring what some experts think is the worst diet mistake of all.
"Most people understand by now that there are healthy and unhealthy fats," says Frederick Samaha, MD, assistant professor of medicine at the University of Pennsylvania. "But there are also healthy and unhealthy carbohydrates. And overeating the bad refined carbohydrates causes not only obesity but also heart disease and diabetes."
Research shows that eating too many refined carbohydrates raises blood sugar levels and increases blood fats called triglycerides, which puts you on the fast track for heart attack, stroke, and diabetes. "Whole grain carbohydrates are clearly less likely than refined to lead to these metabolic problems," says Samaha.
Switching to whole grains may also offer cancer protection. "The fiber in whole grains isn't broken down in your small intestine, so it survives intact into your colon, where it creates a healthier environment that seems to help protect you from cancer," says Joanne Slavin, PhD, University of Minnesota nutrition researcher. Two new studies bear that out, including one of 520,000 people that suggests doubling your fiber intake could reduce colon cancer risk by up to 40 percent.
Video: Nutrition & Diets : Good Carbohydrates vs. Bad Carbohydrates
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