This was posted in the other forum, I found it extremely interesting, I've been saying this same kind of stuff for a long time.
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The Facts on High-Protein vs. High-Carb Diets
SOURCE:
Wheat Foods Council
10841 South Crossroads Drive, Suite 105
Parker, CO 80138
Telephone: (303) 840-8787
Fax: (303) 840-6877
Web Site: Wheat Foods Council - Grain Information Center
E-mail:
wfc@wheatfoods.org
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The Facts on High-Protein vs. High-Carb Diets
Recently, the New York Times ran an article in its July 7 issue titled, "What if it has all been a big
fat lie?" Unfortunately, rather than clearing up the confusion surrounding the obesity/diet issue, the article made the subject even more confusing to the public. Delving into all of the theories and hypothesis of
dieting - without peer-reviewed, published studies - served only to be sensational and certainly not to provide any evidence-based recommendations.
The health benefits of complex carbohydrates are well documented and supported by scientific research. Consider these facts:
Fact: A recently released U.S. Department of Agriculture (USDA) study, "A Comparison of Low-Carbohydrate vs. High-Carbohydrate Diets:
Energy Restriction, Nutrient Quality, and Correlation to
Body Mass Index," showed participants on high-carbohydrate diets consumed 300 fewer
calories per day than those on very low-carbohydrate diets. The study, based on food intake data from 10,014 adults across the United States, also showed adults who ate high-carbohydrate diets were more likely to be in the normal weight range, with the lowest average
body mass index. Additionally, high-carbohydrate diets were indicated to be more nutritious than low-carbohydrate diets, providing greater intake of vitamins A, C, carotene, and folate, and the minerals calcium, magnesium, and iron. (Source: USDA Agricultural Research Service. Journal of the American College of
Nutrition. June 2002.)
Fact: Researchers at the University of Colorado, the University of Pittsburgh, and Brown University routinely collected data on a group of people comprising the National Weight Control Registry (NWCR). To be eligible for inclusion in the registry, an individual has to have lost a minimum of 30
pounds (13.6 kg) and maintained the
weight loss a minimum of one year. On average, the 3,000+ registrants have lost 71
pounds (32.4 kg) and kept the weight off for more than six years. According to researchers, strategies previously identified that contribute to their success are eating a low-
fat, high-carbohydrate
diet, monitoring food intake and
body weight, and maintaining high levels of physical activity. (Source: Wyatt H, Grunwald G, Mosca C, et al. Long-term
weight loss and breakfast in subjects in the National Weight Control Registry. Obesity Research. 2002; 10:78-82.)
Fact: Many European countries, such as Italy and France, whose citizens consume more bread and pasta than Americans, have a much lower incidence of obesity than the United States. Despite the anecdotal information provided by Taubes, Italy's incidence of overweight and obesity is only 37 percent compared to the U.S.'s 61 percent. France is only 31 percent. (Source: Institute of European Food Studies. Trinity College. Dublin. 1999.)
Fact: A study published in the Journal of the American Dietetic Association (1980) looked at the consequences of a high-protein, low-carbohydrate
diet. The research subjects followed Dr.
Atkins'
Diet Revolution. Subjects' total cholesterol and "bad" cholesterol (LDL-C) levels increased, while "good" cholesterol (HDL-C) levels decreased. These changes were particularly alarming in the women subjects, whose LDL shot up nearly 33 percent. The authors concluded that "diets, such as this [Dr.
Atkins'
Diet Revolution], may increase the long-term risk of arteriosclerosis" - a disease characterized by sudden spurts in the growth of
fat and cholesterol-loaded deposits that clog arteries, which may lead to heart disease. (Source: Journal of the American Dietetic Association. 1980.)
Fact: Data collected through MEDLINE showed a cumulative number of 1,543 published English-language, scientific studies had linked
fat and cholesterol to the increased risk of heart disease. (USDA, Economic Research Service. FoodReview. Spring 2002.)
Fact: Taubes points out the percentage of
fat from
calories has dropped only because we are consuming more
calories. Actual
fat consumption has not dropped. Americans are eating more
calories from carbohydrates, protein, and
fat now than in the 1950s. The average increased daily consumption is 500
calories more than 50 years ago. Between the 10 years from 1984 to 1994, we increased our consumption to 340 more
calories per day. (Source: University of California at Berkeley Wellness Newsletter. January 2002; USDA, ERS. FoodReview. 1999.)
Fact: Neither the American Diabetes Association nor the American Dietetic Association recommend following the glycemic index as a weight-loss program. In fact, the American Diabetes Association position statement acknowledges that although various starches do have different glycemic responses, from a clinical perspective, first priority should be given to the total amount of carbohydrate consumed rather than the source of carbohydrate. Recently, authors of Tufts University Health and
Nutrition Letter noted many healthful foods have higher glycemic indices than foods that are less nutritionally desirable. For example, carrots have a higher glycemic index than jellybeans. Additional reasons for lack of support for the glycemic index as a
diet plan include inconsistency from one glycemic index table to the next, and the fact that combined foods have a much different rank than a single food. People tend to eat meals, not single foods, so until every combination of foods and the glycemic index can be calculated, knowing the glycemic index of a food is not practical information that can be used in real life. (Source: Journal of the American Medical Association. January 2002.)
Fact: On April 25, 2002, the American Kidney Fund (AKF) issued a warning stating the organization has long suspected high-protein diets negatively impact health, but they now have research to support their concerns. According to AKF Chairman Paul Crawford, M.D., "Increased protein intake leads to a buildup of nitrogen in the blood. The nitrogen ends up at the kidney in the form of urea, where it needs to be cleaned from the blood and gotten rid of in the urine. The resulting increase in urination can cause dehydration, further straining the kidneys." Taking care of the kidneys is important since there is no
cure for kidney failure. (Source: American Kidney Fund. April 25, 2002.)
Fact: The American Heart Association's (AHA)
Nutrition Committee released a scientific advisory warning against the use of high-protein diets for
weight loss. The AHA said there is no scientific evidence the diets, including
Atkins', Zone, Stillman, Protein Power, or Sugar Busters, lead to long-term
weight loss. According to the AHA, these popular diets may cause short-term weight reduction due to fluid loss from eliminating carbohydrates, but the increased consumption of animal protein, which is high in saturated
fat, and the decrease in consumption of vegetables and fiber, which contain essential nutrients and help reduce cholesterol, can contribute to coronary heart disease, diabetes, and stroke. For sustained
weight loss and long-term cardiovascular health, the AHA recommends a daily dietary balance of about 15 percent of
calories from protein, 30 percent from
fat, and 55 percent from carbohydrates - combined with regular exercise, such as 30 minutes of brisk walking every day. (American Heart Association. October 2001.)
Fact: According to the Centers for Disease Control (CDC), only 22 percent of Americans meet the CDC definition for regular physical activity, contrary to insinuations that the "leisure exercise mania" is providing ample calorie-burning exercise. (Source: Centers for Disease Control. 2001.)
If we would lower ourselves to using theories to support our biases, we could blame obesity on Dr.
Atkins. His
diet, first published in 1972, has sold millions of copies and purportedly millions of Americans are on his high-protein/high-
fat diet. During that time, obesity had increased exponentially. No one can blame obesity on the Food Guide Pyramid. Only a few Americans follow the Food Guide Pyramid, a far cry from the 61 percent who are overweight or obese.
The bottom line - obesity has become an American epidemic, and an epidemic that needs careful evaluation and a solution. Americans are experts at playing the "blame game." First, we blamed
fat and now carbohydrates and even the food industry. Perhaps it is time we stop blaming others and decide to cut down on our total caloric intake and increase our physical activity. Consider Asia and their extremely high-carbohydrate diets. Why is it the obesity rates in China (less than 15 percent), Republic of Korea (22 percent), Thailand (20 percent), and Japan (less than 3 percent) are far lower than in the United States (61 percent)? (Source: The Asia-Pacific perspective: Redefining obesity and its treatment. WPRO, WHO, Int. Assn for the Study of Obesity, Int. Obesity Task Force. 2000.)
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