Guest Author - Caramy Spencer

"When unproven science becomes a sales pitch, some people get rich and the rest of us get ripped off," Jeffrey Prince of the American Institute for Cancer Research told a news conference.

"Eating vegetables, fruits, whole grains and beans, which are all predominantly carbohydrate, is linked to a reduced risk of cancer, heart disease, stroke, diabetes and a range of other chronic diseases."

With the addition of my articles on performing an elimination diet, accompanied by forum questions popping up about gluten free foods, I thought I would provide some information on another topic that, yet again, relates to diet. I find this topic of particular importance, because gastrointestinal health, your diet, and the effect of what you choose to eat has on your body all go hand in hand. With that said, I cannot wait until the “low carb” craze is over. There are many, many consequences (relating to the digestive system and otherwise) of consuming a diet low in carbohydrate and high in protein and the saturated fat that most always accompanies. Therefore, I present to you, the myth of the low carbohydrate diet.

Firstly, let me clarify that I am a huge fan of a diet composed of non-processed foods. When I state that it is unhealthy to follow a low carbohydrate diet, I am not giving myself permission to consume doughnuts, cakes, candies, and the like. Instead, I am emphasizing a diet that should instead be rich in fruits, vegetables, and the equally important – whole grains – that many fans of the “low carb” diet seem to overlook. The focus on “insulin” and the notion that carbohydrates are “bad” and are the result of obesity is not only naïve, but it is backwards. These carbohydrates I am speaking of actually moderate insulin response and are packaged with fibers that slow the absorption of glucose. Please remember that when you are trying to lose weight, it is a very simple equation that is based on a negative energy balance. You must burn more than you put in. It’s just that simple. Please don’t sacrifice your health to follow the claims of the latest “revolutionary diet”. Remember that anyone can write a book, but that the United States Food and Nutrition Board, Institute of Medicine of the National Academies, (also known as the Dietary Reference Intakes Committee), responsible for establishing nutritional values that meet the needs of healthy people, is composed of exceptionally qualified scientists from the United States and Canada that base their recommendations on years of scientific evidence. To add, this committee in no way recommends a low carbohydrate diet.

The Biology

To understand why low carb is not the best for your body, you need an understanding of nutrient metabolism. Carbohydrates supply the body with glucose which is the primary fuel for brain cells, nerve cells, and developing red blood cells. Contrary to popular belief, body fat cannot be adequately converted to glucose. Only the tiny molecule of glycerol that makes up a triglyceride can be converted to glucose, whereas the fatty acids cannot. So, what happens then when there is an inadequate supply of carbohydrate to your body? Your body burns its own muscle and organ tissue in order to supply your brain and nerves with glucose! This process is called gluconeogenesis, and it is counter productive for weight loss in the long run for two reasons. Firstly, the breakdown of fat requires simultaneous carbohydrate breakdown for efficiency. Second, the more muscle tissue you have, the more you will burn. This important function of carbohydrates is known as the protein-sparing-action. To add, according to a study that noted the effect of a 6-month adherence to a very low carbohydrate diet program, done by E. C. Westman that was published by the American Journal of Medicine in 2002, weight loss from a low carbohydrate diet was no different after one year than it was for someone following a conventional high-carbohydrate, low-fat diet. Another consequence of not supplying your body with enough carbohydrate is the formation of ketone bodies due to the incomplete breakdown of fat that occurs when less than adequate carbohydrate is provided. When the production of ketone bodies exceeds their use by the body as an alternate fuel, they accumulate in the blood causing ketosis. This irritates the kidneys, and disturbs the normal acid-base balance in the blood. I have come across many people that believe ketosis to be the normal fat burning process of your body. This is an incomplete and inaccurate definition. In fact, the normal and most efficient way your body burns fat is when enough oxaloacetate, that is made from glucose, is present. Low levels of this important molecule hinders the final steps of metabolism, and this happens to occur when you are on a low carb diet. WebMD defines ketosis as "a dangerous metabolic state whereby the body forms substances known as ketones, which can cause organs to fail and result in gout, kidney stones, or kidney failure". In fact, if you breakdown the actual word (which I learned to do in a medical etymology class) the combining form "ket/o" means ketones and "-osis" means abnormal condition. What you get is a translation meaning "abnormal condition of ketones". Additionally, a scientific study comparing different weight loss diets determined that there was no relationship between ketosis and weight loss. In other words, you don't need to deprive your body of carbs in order to lose weight.

This is an extreme example, but think of it this way: ketone bodies would not be able to sustain your life on their own. In situations of fasting, death can still occur even when a person still has adequate body fat - all because the body CANNOT convert fatty acids to glucose. Your brain alone consumes approximately 600 kcalories a day of glucose.

The Consequences

Unfortunately, there are many downsides to the low carbohydrate craze. High protein diets generally are lacking not only in carbohydrates, but also fiber, phytochemicals, vitamins and minerals. You may lose weight, but you are significantly lacking in protection from disease. High protein diets have been associated with certain types of cancer, osteoporosis, kidney disease, kidney stones, and heart disease. Other side effects of low carbohydrate diets related to stomach issues, include nausea and constipation. Additionally, fatigue, low blood pressure, bad breath, and elevated uric acid can also be consequences. If a low carbohydrate diet is followed during pregnancy, significant harm to the fetus can accompany – even stillbirth.

Stop the Craze!

Assuming you are healthy:

Health recommendations generally advise a protein intake of 50 to 100 grams per day with the goal of supplying 10 to 35% of the day’s energy intake, (based on a 2000 kcalorie diet). Carbohydrate intake based on a 2000 kcalorie diet is generally recommended at 300g per day, or 45 to 65% of your daily energy needs.

Remember that weight loss is a simple equation – burn more fuel than you consume. There are many consequences of being overweight, but lose weight the healthy way. If you are cutting down on processed carbohydrates and refined sugars, that's great. Just make sure you supply your body with adequate, instead of “low” carbohydrate in the form of plenty of fruits, vegetables, and whole grains as recommended by health experts, and moderate your protein and saturated fat intake. This is a much healthier approach to weight loss. Additionally, when gathering information regarding low carb diets, consider your source. Is someone like Dr. Atkins trying to sell you his book? Might I add, the late Dr. Atkins (as reported by the Wall Street Journal) suffered a heart attack, congestive heart failure, and hypertension before his death due to a fall. Reliable sources such as local government health agencies, volunteer health agencies, nutrition departments at universities, professional health organizations, scientific journals, and reputable health web sites such as WebMD can help you decide if a low carb diet is right for you. You might find most do not recommend a high protein, low carbohydrate diet.

For more references to scientific studies and the opinions of health professionals, please see the related links, "Atkins Diet Alert" (expert opinions, legal ramifications of recommending a low carb diet, and victims/survivors of low carb dieting) and "Low-carb revolution unhealthy, and perhaps dangerous".