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She gave her email address, so respond away!!!!
HEALTHY EATING: Good carb; bad carb
By JOAN ENDYKE The Patriot Ledger Sought by the health conscious and popping up everywhere - in grocery and health food stores, fast food and gourmet restaurants - many low carb products are not so healthy. This trend is like a déjà vu of the low fat era when a simple message from the USDA to eat low fat foods - fruits, vegetables and whole grains - cranked the engine of the food industry to produce humungous low fat bagels, muffins, cookies and entrées. Of course we gobbled them up without regard to their calorie content or nutritional value. And as a nation we grew heavier. Just because a product is advertised as low carb does not mean it is good for you, nor will it magically shed pounds. Take for example the Atkin's Friendly Carb Controlled items touted at Subway. Compared to a turkey or roast beef sub, the low carb Chicken Bacon Ranch Wrap will pack on an extra 190 calories, and 22 more grams of fat ( seven of them artery clogging saturated fat) - more than a Quarter Pounder from McDonalds. If Subway star, Jared, substituted the new low carb items for his turkey sub, the excess calories would surely put him on the road to re-gaining his 200 pounds. An entire ‘‘Carb Smart'' menu is available at Ruby Tuesdays' restaurants. In place of French Fries, fatty pork crisps are offered. Now that's marketing genius; substitute one poor food choice (of equal calorie value) for another and hype it as low carb ‘‘healthy'' so customers believe they are making a smart choice - everyone is happy, except the Surgeon General. To be fair, Ruby Tuesdays is promoting a variety of vegetables as low carb options but this good intent is tarnished by some entrees like the Spring Chicken Salad doused in cheese, blue cheese and oil with more than 1,000 calories and 98 grams of fat (the equivalent of a stick of butter - hello.) When dining out, skip the hype; choose lean protein choices, such as poultry or fish, with a generous portion of vegetables. For example, a large vegetable-filled salad with an oil and vinegar dressing or a double order of steamed vegetables makes a healthy low carb meal. Limit saturated fat found in bacon, cheese, fatty meats, creamy sauces and the like. Even Atkin's promoters finally recognize too much saturated fat is detrimental. Protein, saturated fat, fiber and sugar alcohols are added to decrease carbohydrate in many low carb packaged goods. Sugar alcohols, such as mannitol, and sorbitol, contain roughly half as many calories as sugar and, like fiber, have minimal impact on blood sugar. Manufacturers subtract them from the total carbohydrate content to get a ‘‘net carb'' value - a term not approved or regulated by the FDA. Sugar alcohols added in large amounts in low carb chocolate bars, act as a laxative. Low carb bagels and bread are smaller in size. And Voila! They have less carbohydrate too - not a mystery, but surely a good thing because calories are lower too. Another positive: sugar is reduced in some tomato sauces to compete with low carb rivals. Low carb milk and yogurt has more protein and calcium and slightly fewer calories. Aim to avoid low carb items containing a lot of saturated fat (greater than two grams per serving), trans fat (noted on the ingredient list as partially or fully hydrogenated oil) or higher calorie amounts than counter parts. For example, many low carb bars contain eight or more grams of saturated fat, half the limit for an adult. Better to have a snack such as low fat cottage cheese or yogurt, naturally low in carbohydrate with a good amount of protein. With 67 percent of American adults already overweight, we simply cannot have our low carb cheese cake and eat it too. Indulging in high calorie, low carbohydrate products, regardless of their ‘‘net carb'' value, is likely to pack on weight and excess saturated fat will increase heart disease risk too. Natural, low carbohydrate foods are best. Generous portions of low carbohydrate vegetables should be the mainstay of your low carbohydrate diet. A few whole fruits and reasonable amounts of nutritious starches can fit too - a cup of sweet potato, or whole grain rice, per meal will provide a moderate amount of carbohydrate. The key is small portions. Joan Endyke is a registered dietitian with a master's degree in nutrition and food science, and also a certified personal trainer. She is the nutrition director at Fitness Unlimited. Readers may send questions about nutrition to Endyke at Fitness Unlimited, 364 Granite Ave., Milton, MA 02186 or by E-mail to . The information in this column is not intended to diagnose individual conditions. Readers should see their doctors about specific problems. Kimberly Campbell, dietitian intern from Simmons College assisted with this column. Copyright 2004 The Patriot Ledger Transmitted Tuesday, March 09, 2004 |
#2
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She gave her email address, so respond away!!!!
I don't really have a problem with the article. It is even-handed. She
doesn't attack low-carb as a diet but how restaurants/manufacturers are producing lowcarb foods that are high-calorie options. She encourages real food, low carb options. DiGiTAL_ViNYL (no email) 350/321/Mar-315/200 Atkins since Jan 12, 2004 |
#3
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She gave her email address, so respond away!!!!
Kalish wrote:
This is actually a well-considered and intelligently moderate piece.=20 It's fair, reasonable and truthful. Don't see anything to complain about.= Rather a welcome change from the sort of sensationalist (and generally=20 blatantly wrong) stuff usually surrounding the whole question of dieting.= Pastorio pastorio[at]rica[dot]net HEALTHY EATING: Good carb; bad carb =20 By JOAN ENDYKE The Patriot Ledger =20 Sought by the health conscious and popping up everywhere - in grocery and health food stores, fast food and gourmet restaurants - many low carb products are not so healthy. =20 This trend is like a d=E9j=E0 vu of the low fat era when a simple messa= ge from the USDA to eat low fat foods - fruits, vegetables and whole grains - cranked the engine of the food industry to produce humungous low fat bagels, muffins, cookies and entr=E9es. Of course we gobbled them up without regard to their calorie content or nutritional value. And as a nation we grew heavier. =20 Just because a product is advertised as low carb does not mean it is good for you, nor will it magically shed pounds. Take for example the Atkin's Friendly Carb Controlled items touted at Subway. Compared to a turkey or roast beef sub, the low carb Chicken Bacon Ranch Wrap will pack on an extra 190 calories, and 22 more grams of fat ( seven of them artery clogging saturated fat) - more than a Quarter Pounder from McDonalds. =20 If Subway star, Jared, substituted the new low carb items for his turkey sub, the excess calories would surely put him on the road to re-gaining his 200 pounds. =20 An entire =91=91Carb Smart'' menu is available at Ruby Tuesdays' restaurants. In place of French Fries, fatty pork crisps are offered. Now that's marketing genius; substitute one poor food choice (of equal calorie value) for another and hype it as low carb =91=91healthy'' so customers believe they are making a smart choice - everyone is happy, except the Surgeon General. =20 To be fair, Ruby Tuesdays is promoting a variety of vegetables as low carb options but this good intent is tarnished by some entrees like the Spring Chicken Salad doused in cheese, blue cheese and oil with more than 1,000 calories and 98 grams of fat (the equivalent of a stick of butter - hello.) When dining out, skip the hype; choose lean protein choices, such as poultry or fish, with a generous portion of vegetables. For example, a large vegetable-filled salad with an oil and vinegar dressing or a double order of steamed vegetables makes a healthy low carb meal. Limit saturated fat found in bacon, cheese, fatty meats, creamy sauces and the like. Even Atkin's promoters finally recognize too much saturated fat is detrimental. =20 Protein, saturated fat, fiber and sugar alcohols are added to decrease carbohydrate in many low carb packaged goods. Sugar alcohols, such as mannitol, and sorbitol, contain roughly half as many calories as sugar and, like fiber, have minimal impact on blood sugar. Manufacturers subtract them from the total carbohydrate content to get a =91=91net carb'' value - a term not approved or regulated by the FDA. Sugar alcohols added in large amounts in low carb chocolate bars, act as a laxative. =20 Low carb bagels and bread are smaller in size. And Voila! They have less carbohydrate too - not a mystery, but surely a good thing because calories are lower too. Another positive: sugar is reduced in some tomato sauces to compete with low carb rivals. =20 Low carb milk and yogurt has more protein and calcium and slightly fewer calories. Aim to avoid low carb items containing a lot of saturated fat (greater than two grams per serving), trans fat (noted on the ingredient list as partially or fully hydrogenated oil) or higher calorie amounts than counter parts. For example, many low carb bars contain eight or more grams of saturated fat, half the limit for an adult. Better to have a snack such as low fat cottage cheese or yogurt, naturally low in carbohydrate with a good amount of protein. =20 With 67 percent of American adults already overweight, we simply cannot have our low carb cheese cake and eat it too. Indulging in high calorie, low carbohydrate products, regardless of their =91=91net carb'= ' value, is likely to pack on weight and excess saturated fat will increase heart disease risk too. =20 Natural, low carbohydrate foods are best. Generous portions of low carbohydrate vegetables should be the mainstay of your low carbohydrate diet. A few whole fruits and reasonable amounts of nutritious starches can fit too - a cup of sweet potato, or whole grain rice, per meal will provide a moderate amount of carbohydrate. The key is small portions. =20 Joan Endyke is a registered dietitian with a master's degree in nutrition and food science, and also a certified personal trainer. She is the nutrition director at Fitness Unlimited. =20 Readers may send questions about nutrition to Endyke at Fitness Unlimited, 364 Granite Ave., Milton, MA 02186 or by E-mail to . =20 The information in this column is not intended to diagnose individual conditions. Readers should see their doctors about specific problems. =20 Kimberly Campbell, dietitian intern from Simmons College assisted with this column.=20 =20 Copyright 2004 The Patriot Ledger Transmitted Tuesday, March 09, 2004 =20 |
#4
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She gave her email address, so respond away!!!!
Rather a welcome change from the sort of sensationalist (and generally=20 blatantly wrong) stuff usually surrounding the whole question of dieting.= Oh I don't know. Blatantly wrong stuff like "grams of fat (seven of them artery clogging saturated fat)" to supposedly prove Jared would gain 200lbs if he went LC is kind of annoying. She's obviously pro low-fat, and has no clue how LC works. But she's correct in regard to junk food. It doesn't need to exist, and helps nobody. LCing since 12/01/03- Me- 265/223/140 & hubby- 310/244/180 |
#5
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She gave her email address, so respond away!!!!
On 10 Mar 2004 12:29:05 GMT, Ignoramus21909
wrote: [Cc-ed to Joan] Joan, thank you for your outstanding article on low carb foods. You seem to be one of the few clearly thinking dietitians out there. i In article , Kalish wrote: HEALTHY EATING: Good carb; bad carb By JOAN ENDYKE The Patriot Ledger Sought by the health conscious and popping up everywhere - in grocery and health food stores, fast food and gourmet restaurants - many low carb products are not so healthy. This trend is like a déjÃ* vu of the low fat era when a simple message from the USDA to eat low fat foods - fruits, vegetables and whole grains - cranked the engine of the food industry to produce humungous low fat bagels, muffins, cookies and entrées. Of course we gobbled them up without regard to their calorie content or nutritional value. And as a nation we grew heavier. Just because a product is advertised as low carb does not mean it is good for you, nor will it magically shed pounds. Take for example the Atkin's Friendly Carb Controlled items touted at Subway. Compared to a turkey or roast beef sub, the low carb Chicken Bacon Ranch Wrap will pack on an extra 190 calories, and 22 more grams of fat ( seven of them artery clogging saturated fat) - more than a Quarter Pounder from McDonalds. If saturated fat is so "artery clogging" then why did I increase my HDL and decrease my TC/HDL ratio while not avoiding saturated fat? It's insulin that's "artery clogging." I do agree that most low carb stuff is crap. -- Bob in CT Remove ".x" to reply |
#6
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She gave her email address, so respond away!!!!
LCer09 wrote:
Rather a welcome change from the sort of sensationalist (and generally=20 blatantly wrong) stuff usually surrounding the whole question of dieting.= Oh I don't know. Blatantly wrong stuff like "grams of fat (seven of them artery clogging saturated fat)" to supposedly prove Jared would gain 200lbs if he went LC is kind of annoying. Boy, did you miss the point. She was saying that companies that say their food is low carb may not be restricting calories. That the low carb stuff is *more* caloric than the low fat stuff. That's why Jared would have gained weight. Greater caloric intake. She's obviously pro low-fat, and has no clue how LC works. She spelled it rather clearly. Pastorio But she's correct in regard to junk food. It doesn't need to exist, and helps nobody. LCing since 12/01/03- Me- 265/223/140 & hubby- 310/244/180 |
#7
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She gave her email address, so respond away!!!!
On 3/10/2004 7:54 AM, Bob in CT wrote:
If saturated fat is so "artery clogging" then why did I increase my HDL and decrease my TC/HDL ratio while not avoiding saturated fat? I Because you lost weight. -- jmk in NC |
#8
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She gave her email address, so respond away!!!!
Boy, did you miss the point. She was saying that companies that say
their food is low carb may not be restricting calories. That the low carb stuff is *more* caloric than the low fat stuff. That's why Jared would have gained weight. Greater caloric intake. She talked far more about the fat Jared would have eaten than the calories. Even went as far as calling it artery clogging. LCing since 12/01/03- Me- 265/223/140 & hubby- 310/244/180 |
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