Curb Your Carbs
The low-carb trend seems to be here to stay, and with it comes a giant shake-up in how and what we eat. Adapting to a low-carb diet can seem counterintuitive and rather complex. By Sunshine Ison
“This is not just a flash in the pan,” Executive Chef Paul J. Lynch, of the FireLake Grill House & Cocktail Bar in Minneapolis, says of the low-carb trend. While that’s no surprise to the millions now limiting their carbohydrates, the new guidelines can seem counterintuitive to those of us who grew up believing that simple carbohydrates were bad, while complex ones were healthy. And fats were to be avoided at all costs. It turns out that things are far more, well, complex.
Carbohydrates are digested into sugars, which circulate in the bloodstream. A slow and steady influx of sugar provides the body with needed energy, but as blood sugar rises, so does insulin, a hormone that causes the body to store the sugars as extra fat. Good fats in foods—monounsaturated fats such as those found in nuts, avocados and olive oil and polyunsaturated fats such as those found in seafood, corn, soy and sunflower oil—can slow the breakdown of sugar as well as lower total cholesterol and bad cholesterol. So fats have been welcomed back into the dieter’s overall plan.
White bread and other refined grains, on the other hand, have become foods to avoid. Nutritionists once believed that refined products were healthier, but refinement actually strips the carbohydrate of healthy components such as fiber, which, like fat, slows the breakdown of sugar. “Refinement doesn’t mean better; refinement means there’s nothing (healthy) left,” says Lynch. What’s a sandwich lover to do? Choosing a wrap instead of bread may be the best substitution.
As the starchy potato moves to the sidelines, the way has cleared for new side dishes. Unrefined whole grains and savory wild or brown rice can be tastier than their high-carb counterparts. “People are going to get more creative with their vegetables,” says Lynch. As for the sweet stuff, he has more good news: “Many of the desserts we have grown up loving are low in carbs.” Look for crème brûlée and crème caramel, for example, as well as low-carb cheesecakes.
And there are plenty of resources to help diners choose and prepare creative, delicious and nourishing meals. Sites like My Recipes, Health.com, and Cooking Light, are great sources for recipes and healthy living tips.
The long-term effects of low-carb eating are still unknown, however. Nutritionists worry that people will indulge in too many fatty foods, which can cause obesity and other illnesses. So any diet, even a low-carb one, should begin with a talk with your doctor so that you are using both carbs and fats as healthy parts of a well-balanced diet.
