The latest buzz is all about low carbohydrate diets. Supplement and food companies are aware of this and wasting no time in taking full advantage of low carb dieters.
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The latest data according to Statistics Canada reveal that nearly half the Canadian population and more than 60% of Americans aged 20 plus are overweight, obviously the supplement and food companies have great earning potential.
These companies are saturating the market with numerous products, and coming up with terms such as Non-impact and net carbs.
Non-impact carb refers to a negligible carb that have little or no affect on blood glucose levels or the release of insulin. The net carb would be considered the impact carb, one that has an affect on blood glucose levels and insulin.
Take a walk in any variety, grocery, or nutrition store and see the many products that claim to cater to the low carb dieter. Labels list that there "X" amount of carbs in a product and claim only "Y" amount of carbs should be accounted for.
Listed on the label of the product there is 50 grams of carbs but the net carb count is 5 grams. So where did the other carbs elude to?
That's marketing magic turning a 50 gram carbohydrate product to a 5 gram net carb count to appear to be a dieter friendly snack. The term net carb count is very misleading, at first glance an individual might assume that there actually is only 5 grams of carbs in the product.
Those non-impact carbs as there put are sugar alcohols, popular sugar alcohols found in products are glycerin, sorbitol, lactitol, and maltitol.
In spite of the name, sugar alcohols are neither sugars nor alcohols, these non-impact carbs are hydrogenated starch molecules.
Each gram of sugar alcohols contains up to 3 calories that's one less a calorie from a carbohydrate. Don't make the mistake and think since there's only 5 grams of net carbs, the other non-impact carbs are not accounted for in some way.
The "X" amount of the net carb count doesn't translate into the only carbs in the product. Oatmeal is a carbohydrate, but is listed as a non-impact carb. If a dieter is on a low carb diet, wouldn't this defeat the purpose of such a diet?
The magic word is low carb. Yet, companies push this as a carb you need not count in your daily carb allotment. Don't associated low carb with low calorie when referring to these products. Especially the hidden calories from this sugar alcohols.
Remember in order to lose weight energy input must be less than energy expenditure. Is it a valued trade, more calories in, exchanged for a low carb product?
Whats worst is that some people metabolize sugar alcohols as glucose. In the book "Living Low Carb" written by Fran McCullough stated that blood glucose levels rose drastically in diabetics after consuming a well known low carb bar, containing these non-impact carbs. Research done by Wolever1, studied the affects of sugar alcohols in a diabetic group and non diabetic group.
The result, the non diabetic group showed a rise in blood glucose levels after consuming the sugar alcohol maltitol, the results were identical as if the group consumed regular table sugar. Be cautious, as these low carb products contain hidden calories, carbs and raise blood glucose in some individuals.
In The United States obesity epidemic continues to rise. We have 38% of our adult population are considered obese. Another 33% of persons are considered overweight. This is according to The Centers For Disease Control and Prevention.
The numbers are even higher for women. Women, because of our child-bearing bodies, have other female related less than 20 carbs a day factors we must contend with. Elevated estrogen levels and different female hormones have our bodies already at a higher fat percentage. Obesity is medically defined as having a body index (BMI) of more than 30%. Personally, I have dieted almost my entire adult life. I'm now over the age of 50. I began to look for a better way to approach food.
A Ketogenic is a diet known as a very low carb diet. It is a high fat, moderate protein and low carb intake diet. It turns your body into a fat burning machine. There is a much more scientific explanation but basically you force your body to produce ketones in the liver to be used for energy. On the opposite end, eating foods high in carbs and sugars your body will produce glucose and raise insulin levels.
Although Ketogenics is new to many, it has been around as early as 1920's. Many studies have been published in The American Journal of Clinical Nutrition. Studies concluded documented weight loss and participants were able to consume less food. The Mayo Clinic has confirmed the keto lifestyle can have a healthful effect on serious health conditions, like cardiovascular diseases and diabetes. It improves levels of HDL cholesterol.
To enter into ketosis,you need to reduce your carbs to under 50 grams a day. Ideally 25-30 carbs max. Your fat intake should be about 75% of your meals and about 15 % protein. It varies from person to person, but with consistency you should be able to get into ketosis within 3-14 days.
When you consume high amount of carbohydrates your metabolism spends most of the time burning carbs for fuel. You never get to burn stored fat. If you decrease the amount of available carbs, your body must switch to burning your fat.
Seven tips for getting into ketosis.
1. Minimize your carb intake to 25-50 net carbs a day.
2. Include coconut oil in your diet.
3. Ramp up your physical activity.
4. Increase healthy fats.
5. Short periods of fasting,
6. Maintain protein intake.
7. Test ketones levels.
If you are considering these dietary changes, it is always recommended that you check with your physician. Keto is a lifestyle change. You are changing the way you eat. In order for you to gain success, you should be consistent and consider the long term consequences.