special report
But shouldn’t everyone be
cutting down on carbs?
There are definitely some carbs
that shouldn’t feature regularly
in a healthy diet. These include
refined carbs (think biscuits,
cakes, pastries, highly processed
breakfast cereals and white
bread) and added sugars (such
as confectionery and sugar-
sweetened drinks). But there
are also many carbs we know
are beneficial for good health,
including wholegrains, legumes,
fruits and some vegetables.
Research has shown eating
more of these foods is associated
with a lower risk of many chronic
diseases, including cardiovascular
disease, type 2 and some types
of cancer. So it’s not about cutting
carbs, but rather, looking at
which carbs we choose.Is there actually anything
wrong with going low carb?
Yes. There’s some evidence
low-carb diets high in animal-
based foods can worsen insulin
sensitivity, increase type 2 risk
and increase overall mortality risk
and the risk of dying from heart
disease and cancer. Restricting
wholegrains and legumes and
eating a lot of animal foods can
also have negative effects on your
gut bacteria which, in turn, may
increase the risk of future health
problems, including bowel cancer.
Then there’s the fact very low-carb diets can have some pretty
unpleasant side effects, including
constipation, bad breath and
headaches. In some people, they
can also lead to poor energy levels
and fatigue, making exercise
difficult to undertake.But I thought paleo
was the way to go?
Those promoting a paleo diet
claim we need to go back to eating
like our ancestors did. There are
definitely some positives of this
way of eating – the paleo diet cuts
out processed foods and focuses
on fresh foods, including plenty
of vegetables and fruits such
as berries. In a true paleo diet,
protein comes mainly from fish,88 MARCH/APRIL 2019 diabetic living
Like any eating plan that cuts
out major food groups, low-
carb diets do help most people
to lose weight. However,
studies show that while low-
carb diets often lead to more
rapid initial weight loss, in the
longer term (more than 6-12
months) they don’t appear to
be any better than low-fat, or
other energy-restricted, diets.
In fact, a large study comparing
four different diets, from Atkins
(very low-carb) to Ornish
(vegetarian, low-fat, high-carb),
found weight loss was similar
on all four diets and what
predicted success was cutting
kilojoules and being able to
stick to the diet. And, a major
downside to low-carb diets
is they can be pretty hard for
most people to stick to.What about
if I want to
lose weight?