These sugar alcohols do not significantly impact insu-
lin levels. The Atkins program calls net carbs impact
carbs because these are the carbohydrates that
actually impact or affect insulin levels.
Many high-fat/low-carb diets recognize that not all
carbohydrates are bad. Some carbohydrates digest
more slowly than others, causing a gradual rise in
blood sugar after eating. Researchers have developed
a glycemic index to rank carbohydrates and other foods
according to the effect they have on blood sugar. It is
called the glycemic index because the term ‘‘glycemia’’
refers to the presence of glucose or sugar in the blood.
The glycemic index is a scale of 0-100. Foods with
higher glycemic index ratings break down quickly and
cause a sharp spike in blood sugar. When blood sugar
rises quickly, the body produces a surge of insulin to
lower the amount of glucose in the blood. Insulin is a
hormone that helps the body take sugar (glucose) out
of the bloodstream and put it into cells, where it can be
used for energy or stored in fat. Foods with lower
glycemic index ratings break down more slowly.
They cause a more gradual rise in blood sugar, which
means less insulin will be needed. Lower blood sugar
and insulin levels have been shown to prevent or treat
type II diabetes and heart disease. They have also been
shown to improve weight loss.
Foods that have a high glycemic index rating
include: white bread, white rice, white potatoes, beer,
corn products and products containing refined sugars.
Foods with moderate glycemic index ratings include:
whole grain breads and pastas, brown rice, sweet pota-
totes, green peas, many fruits (especially when eaten
alone) and yogurt. Low glycemic index foods include:
rye grain, nuts, legumes such as black beans and len-
tils, green vegetables, apricots and cherries.
Foods that are high in fiber tend to have lower
glycemic index numbers, because fiber takes longer to
digest. Studies have shown that fats like olive oil and
acidic products like vinegar, can also slow digestion
and keep blood sugar from rising too quickly. The
glycemic index can be used along with a high fat/low
carb diet, to help choose which carbohydrates can be
eaten with the least effect on blood sugar.
Other high fat/low carb diets include:
Protein Power (Michael Eades, MD and Mary Dan
Eades, MD.)—This diet plan emphasizes adequate
protein consumption and limiting carbs to between
20 to 40 grams per day in the initial phase, increasing
carb consumption to 50 grams per day during the
middle phase, and once ideal weight is achieved,
maintaining carb consumption at between 70 to 130
grams per day afterwards. Fat is considered neutral,but the authors admit that accessive fat consumption
will make weight loss difficult.
Eat Fat Get Thin diet (Barry Groves, MD)—This
plan allows up to 60 grams of carbohydrate per day
until ideal weight is reached and then the dieter is
advised to gradually increase the grams of carbohy-
drates until weight loss stops. Unlimited amounts of
meat, fish, poultry, cheese and eggs are allowed.
Sugar, most grains, and breads are eliminated. Fruits
are allowed, but not extremely sweet fruits. All veg-
etables are allowed except starchy vegetable, and
green leafy vegetables are encouraged.
The Schwarzbein Principle (Diana Schwarzbein,
M.D. and Nancy Deville)—Life Without Bread
(Wolfgang Lutz, MD)— Dr. Lutz is an early propo-
nent of high fat/low carb eating. His plan deals pri-
marily with the heath benefits of the diet. He
recommends a carbohydrate limit of no more than
72 grams per day and encourages unlimited meat,
non–starchy vegetables, cheese and natural fats. He
advices moderation when eating nuts and whole
dairy products.
The Diet Cure (Julia Ross, MD)—This plan advises
eating 20 grams of protein at each meal and limiting
carbohydrates to 20 grams per meal. The plan is
called ‘‘undieting’’ and stresses the importance of
breakfast, avoiding hunger, and avoiding white
flour, sugar, and refined products.
Neanderthin (Ray Audette)—Nutritionist, Ray
Audette advises that it is modern technology and
overly processed food that make people ill and fat.
His plan advises to eat as close to natural as possible
asking the simple question, ‘‘Could I eat this if I were
naked with a sharp stick on the savanna?’’ It is a
Spartan plan that forbids all grains, all beans, all
dairy products, and sugar. It has been called low
carb dieting in its purest form.
The Stone Age diet (Richard Mackarness, MB, BS,
DPM)—One of the earliest books espousing the ben-
efits of high fat/low carb diets. The author suggests
that refined sugar should come with a warning label,
encourages high fat and high protein consumption,
and restricing carbohydrates to 60 or fewer grams
per day.
The Carbohydrate Addict’s diet (Richard F. Heller,
MD and Rachel F. Heller, MD)—This plan suggests
that people who crave carbohydrates and consume
too many have a metabolic disorder that causes them
to produce too much insulin in response to carbohy-
drates. The diet includes two low carb meals a day
and one reward meal that allows more carbohy-
drates. This reward meal must include a large salad
to start, equal portions of protein, vegetable, andHigh-fat/low-carb diets