Sparkpeople bases its health and weight loss nutrition guidelines on scientific evidence and recommendations for leading health organizations.
Someone who has Type 1 Diabetes should be following the advice of their health care providers and applying research based principles from leading organizations such as the American Diabetes Association.
SP Registered Dietitian Nutritionist Becky
3/19/13 7:58 P
I edited my post because I agree with Dietitian Becky's post above me
You need carbs to feed your brain! You can get carbs from vegetables,fruit and milk and just have a couple grains a day but unless you eat meats constantly you can't cut ALL carbs. I do well at around 100 g a day.
There's actually quite a bit of scientific research that DOES document the harm that excessive carbs can cause. If you're looking for a general overview, I'm enjoying Wheat Belly by William Davis which contains a ton of scientific paper citations regarding the negative effects that wheat, including whole wheat, can have on the body. It also explains the science behind impaired insulin response and high glycemic index foods (basically foods that increase glucose in the blood) which is a more general coverage of high carb foods beyond wheat and the damage they cause.
Furthermore, it discusses the real-life benefits that individuals and people in studies have enjoyed from limiting their carb intake. I'm not talking anything crazy, but 100-150 grams, depending on your calorie intake, is not unreasonable, and easy enough to do. All you have to do is focus on filling yourself with whole foods, including vegetables, fruits, nuts and meat. Whole foods that you take from their raw form and make into whatever you like basically, without anybody else proccessing it before it gets to your table. You'd have to cut out your pita's and the like though, even if they are whole wheat, as they are highly processed. They do make low-carb alternatives, like the La Tortilla Factory low-carb tortillas, which are pretty good. I use them as my cheat food when I really need something to wrap my food in.
Literally, literally I mean literally, every study I've ever seen denouncing higher fat diets has always been for people who eat high carb AND high fat, which IS a death sentence, and which goes back to glycemic loads and insulin, as insulin is what causes your body to store fat. Low glycemic foods, like veggies or meat, do NOT spike your blood sugar, and thus do not cause an insulin response, and so you don't store nearly the fat unless you overeat to an absurd degree. This is the case in eating McDonald's or potato chips, which have both high vegetable fat, and high carb. The combination not only causes you to store fat, but also changes your LDL to small-particle LDL, which is what causes plaque build up. Again, I'd recommend Wheat Belly as he describes the whole biological process well.
Cutting the fat down to cut calories usually means upping the carbs, and carbs like bread or pasta will not leave a lasting impression on your hunger like 3 oz of chicken will instead. I find when I eat low carb, ( I shoot for about 100 g, though if I'm really trying to lose weight I shoot for 75 g,) that I have to FORCE myself to eat ENOUGH calorires, because I'm so satisfied by what I'm eating that I'm not hungry, or munchy, and don't crave sweets. And when I force myself to eat enough food, to keep carbs low, it's by eating more veggies and other high nutrient foods, including healthy fats like in coconut or macadamia. If you're concerned about fiber, just look at some of the veggies out there for their nutrient values, and you'll see that it's easy to get your 25 g a day that we're recommended as women.
There's also quite a bit of evidence that says the Agricultural Deparment had a strong hand in creating the modern "food pyramid." Basically, people who supported growing wheat, said eat more wheat. Kind of a biased perspective there. There is no nutrient in wheat that is not ADDED, because wheat is fortified, that you can't get from eating more and a greater variety of veggies instead. Check out paleo or primal eating. Whole food eating basically. As far as I can tell the major difference between the two are whether they allow dairy or not. I like primal myself. Check out www.marksdailyapple.com for more, accurate, information.
And of course, everybody is different, and people's body's respond differently. I'd advise eating whole food for a bit, check you blood sugar levels regularly, see what happens. While there are many diabetics who do lose weight on this sort of diet, I'd be more concerned with lower blood sugar levels than weight loss, since high sugar can cause so many DIFFERNT problems the weight loss will follow the lowered sugar anyway. As a type I diabetic, until we make some major medical advances, you'll always need insulin shots. But you may be able to get off of other meds that you're on, if there are any. It WILL be more difficult for you to manage your blood sugar levels because you have to add something mechanically instead of having your body take care of it naturally. Which sucks. I hope we find a cure soon. As Type I, you must of course keep in close contact with your doctor regarding any diet changes and its effects on your body.
Here's a link to a guy with Type I who follows the Primal Blueprint. He's 6'1 and does about 120 g carb a day. http://www.marksdailyapple.com/type-1-di abetes-no-match-for-primal-lifestyle/# axzz2O223O2sb
Edited by: TWAYGOH at: 3/19/2013 (19:38)
Fitness Minutes: (120)
3/19/13 5:40 P
I always try to stick to the bottom end of the range SP gives, and sometimes even dip a little bit below that. My current range is 163-292. It has worked for me. I've found on the days where my carbs are 200+, I'm on the lower end of the more "important" things like protein and I feel hungrier. Protein fills me up, carbs don't.
3/19/13 5:02 P
Yes, it is very similar! I am diabetic nearly 8 years, I followed the diet like clockwork for the first 3-4 years but then puberty hit and the rebellious side kicked in and I went a bit wayward for a while, but I am going to be as good as possible from now on. Believe it or not, even during the times I was eating quite unhealthily, my hbA1c was always great. Thanks so much for your reply!
I do not encouarge a no carb or even an extremely low carb diet for anyone. And there is no scientific research to support such an extreme eating style. And as pointed out---it can be dangerous for some---like someone with type 1 diabetes. The holistic doctor is not basing the information on scientific evidence.
To the original poster: You are losing weight, eating healthy foods that contain carbohydrates and staying at the lower range of your SP carbohydrate range. Continue on. You are doing well. And since you report having type 1 diabetes, I assume this plan is similar to the eating plan given to you by your health care providers who are managing your diabetes care???
SP Registered Dietitian Nutritionist Becky
3/19/13 4:19 P
Being a type one diabetic, I know the importance of carbs. If that diet works for you, then that is great but I would never be able to be on a no carb or even extremely low carb diet. I believe that if I even, somehow, managed to stick to a low carb diet for a week or two and lost weight, I would put it all back on and more when I start eating carbs again, because I'm not going to be completely unrealistic and say I'll never eat carbs again in my entire life. I just wanted to know whether I will still lose weight while eating good carbs, in less amounts. Thank you for your opinion.
Fitness Minutes: (968)
3/19/13 4:14 P
I went to a holistic doctor, who flat out told me of the three food groups - carbs, protein and fat - people do not need carbs. In fact, since discovering the Paleo Diet (as in paleolithic aka cave man) and being diagnosed with Candida - I am on a strict no carb diet to the point of no fruit or potatoes for 1 month. So, carbs in this instance is anything made from grains. The Paleo diet also does not include legumes.
You want to research the paleo diet.
3/19/13 3:55 P
Hi, I'm looking to lose another 23 pounds. I have already lost 7. I am confused about carbs and if I should be lessening how much I am eating. I am at the lower scale of my allowed carbs on SP, and I am eating very well. I wouldn't call what I am doing a diet by any means, it really is a lifestyle change. I've heard so many people say that if they eat less carbs they lose weight quickly and maintainably, and I have tried to eat less but it is not attainable for me so I know if I lose weight now by eating lower carbs, I would put it back on when I start to eat carbs. So my question really is will I still lose weight if I continue to eat carbs as I am now? I only eat complex carbohydrates, for example today the only carbs I had were a bowl of porridge, a whole meal pitta bread, and a wrap as my carb in my dinner. Any help would be appreciated, thanks
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