Low Carbohydrate Foods: How Fats Don't Make You FatWhile the majority of the diet with the Adkins diet plan does involves protein and vegetables, people often confuse the plan with the first phase of the plan, also called induction. The induction phase is very restrictive, disallowing the consumption of high glycemic index (GI) foods and alcohol. After induction, most foods are reintroduced to the diet, within reason. While low carb products and low carb recipes are available, there are some basic guidelines for identifying and understanding low carbohydrate foods and this article is dedicated to helping the reader understand those guidelines. Not all vegetables are the same. In Atkins, all food is rated on something called a glycemic index. There are three categories for GI: low glycemic index, medium glycemic index and high glycemic index foods. Table sugar (aka glucose) has a glycemic index of 100. Low carbohydrate vegetables, like lettuce, green beans, and snow peas have a GI of less than 20. This means you could eat quite a lot of these without it adversely affecting your blood sugar.
A medium GI food, generally between a GI of 50 to 70, does have some effect on your blood sugar, but the effect is not huge. These types of foods can be eaten in moderation. In his book, Age Defying Diet Revolution, Dr. Atkins' explains that eating a really good meal (good fats and good proteins and relatively low GI) would mean that the higher GI food consumed would enter your body more slowly and consequently raise your blood sugar more slowly as well. These would include vegetables like green peas, sweet potatoes, and beets. High GI foods should generally be avoided. Dr. Atkins is quick to remind us that eating something above a 70 GI is not the end of the world. Returning to ketosis, he would instruct, is but a meal away. Corn, potatoes, and carrots, which are virtually pure sugar, have a GI as high as 92. It is not a coincidence that foods high on the GI are also foods that have a high starch content. Animal fat is a zero glycemic index food and is needed by the body to metabolize nutrients. We really need to stop being afraid of fat. It has, in many respects, received a bad rap. As Dr. Atkins teaches, in parts of the world where fruits and vegetables are scarce, are places in the world where people consume mostly meats and fact. Not coincidentally, these are the same populations where heart disease, high blood pressure, and high cholesterol, the very conditions of "modern" man, are virtually non-existent. The reason is simple science. As Dr. Atkins' teaches, "Elevated triglycerides are a direct consequence of an excessive outpouring of insulin in response to eating an inordinate amount of carbohydrates" (Atkins, 2000). Eat high GI foods, your body kicks up insulin production to deal with the excess sugars and triglyceride (TG) levels go up. Conversely, Dr. Atkins goes on to explain, people who have been faithful to a reduced carbohydrate diet "consistently develop higher HDL levels [good cholesterol] and lower TG levels" (Atkins, 2000). Here is the part that will blow your mind. I know it did mine. You could, if you were thus inclined, eat an entire stick of butter and it would pass through your system undigested, provided you consumed no carbohydrates with it. Fat doesn't make you fat. Carbs do. Life is always full of choices. The choices we make will determine the quality and, sometimes, the quantity of our lives. Choosing low carbohydrate foods is a choice we can exercise to improve our well being and we might not always make it. We will never be perfect, but, as Dr. Atkins reminds us, ketosis is but a meal away. |
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