Campaign for Carbs

I've been there.  I've tried it.  I've really...wait, no REALLY wanted to fit into that bikini, oh and look like that lady over there.  I have experienced a sense of desperation to lose weight.  It is this desperation that led me, and others, to diet supplements and fad diets.  Despite our common sense, logic and education, people turn to fad diets every day because of that glimmer of hope that maybe there really is a quick and simple solution for weight loss.  After several failures and some education, I've learned a few things.  In particular, fad diets don't work.

Of the more recent and popular nutrition-related subjects, I am asked by people with diabetes, parents, teenagers, athletes and fitness exercisers if carbohydrates are healthy.  I speak in defense of carbohydrates nearly every day.  I do not believe carbohydrates should be eliminated.  In fact, they should be the base of any healthy eating plan (50-60% total daily calories).  But if my word isn't good enough, the American Dietetic Association (including their subspecialties in weight management and sports nutrition), the American Diabetes Association, and the American Medical Association share this position.  Particularly, fitness exercisers and athletes require a bit more than their sedentary counterparts.  Because carbohydrates are the ideal fuel source for exercise, exercise is substantially more difficult for those with a deficit in carbohydrate intake.  Fad diets kick off a viscious cycle of poor nutrition, low energy,  little or no physical activity, weight gain, fad dieting, etc. 

Here are the facts:

1. Your brain and muscles require carbohydrate. Only under stressful conditions will the brain resort to use of protein or fat for fuel.

2. We either use up carbs that we eat right away, store it as glycogen (in our muscles and liver) or convert it to fat if our storage is full and we have exceeded our calorie budget.

3. Carbohydrates do not make us fat. Excess calories do that for us.  Other countries which eat larger amounts of carbohydrates do not share similar rates of obesity.

4. Our bodies preferentially use carbohydrates during moderately intense exercise, which is why a low carbohydrate diet can be a substantial barrier to peak athletic performance.  During lower intensity exercise, fat is used as the primary fuel source possibly to save those carbohydrate stores for more intense physical activity.  During all exercise we usually rely on a mix of carbs and fat throughout a workout.

5. Low carbohydrate diets have been documented since 1797, had a big push in the late 1960's, died down a bit for a while (however still present), and had a resurgence in the 1990's when Dr. Atkins pushlished his book. Yet, obesity rates have quadrupled as well as startling increases in the rate of diabetes over the past decade.

6. Study after study has shown us that our brains become less functional with an insufficient supply of carbohydrates. Ketones are acids that build up during starvation when the brain has to resort to fat for fuel. They also cause bad breath. Couldn't the world do with one less grumpy person with bad breath?

As with any other fad diet, a low carbohydrate (or carbohydrate free) diet is difficult to maintain over the longterm.  I find it strange that so many people are willing to omit carbohydrates (which is relatively difficult to do), but wont priotize three meals per day. So, once again, lets get back to the basics.  Feed your body, brain, heart and soul with a variety of food that includes some carbohydrate.  I promise you'll be happier, healthier, and be able maintain energy for exercise and other activities of everyday life (in addition to making this dietitian much, much happier).

A Dietitian's Wish List

What I wish for as an eater, a friend, a wife, a mother, a daughter and a dietitian is SIMPLICITY.  Somehow eating has become less enjoyable for many and more of an anxiety and guilt laced activity.  Here is a short and sweet list of my food wishes...the theme?  Love, trust and forgiveness.

• Healthy foods are always cheaper than the alternative
• Gluten and I are better friends
• The word "dietitian" doesn't make people think of food police
• Parents trust children to eat when hungry and stop when full
• I eat when hungry and stop when full
• I have a voodoo doll named "fad diet"...and I kill it!
• Food labels were written in English
• We accept setbacks but deny failure
• We expect imperfection and learn to forgive ourselves
• We love ourselves and the food we eat

What do you wish for?