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Micronutrients. Cutting back on entire food groups or restricting variety can lead to deficiencies in vitamins, minerals, and other essential micronutrients. Carbohydrate-rich foods can be excellent sources of fiber, vitamins (B, C, and E), carotenoids, and other beneficial phytochemicals. They also provide calcium, potassium, and the majority of trace minerals. Supplements can replace some but not all of these.
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Vitamin E is particularly high in a number of Hi-Fat foods, particularly Nuts and Monounsaturated Oils, as well as some Eggs. Additionally, E is a Fat-Soluble Vitamin. Without Fat, it isn't properly and fully absorbed. Vitamin E is rarely a problem on this diet. Vitamin C is high in Broccoli, Cauliflower, Cabbage, and a number of other Vegetables. Vitamin C is also rarely a problem on this diet...Especially in light of the fact, pretty much everything contains added Vitamin C. Vitamin C actually serves some function in foods [other than pumping up the Vitamin Content.] It is added to LC Breads [to strengthen the dough,] to Unsweetened Kool Aid and Other Drinks, etc... B-Vitamins vary. B1, B2, B3, and B5 (Thiamin, Riboflavin, Niacin, and Pantothenic Acid) are not a problem. They are high in Fish, Pork, and other Meats. In fact, Pellagra [a Deficiency of B3 and the Amino Acid (Protein) Trytophan] was originally a problem for those who ate little to no meat [and mostly corn] because they were poor. B6 (Pyroxydine) is very high in most animal products.
B12 (Coclabamin) can ONLY BE OBTAINED FROM ANIMAL PRODUCTS. B12 does not naturally exist in ANY land-based plant, and cannot be absorbed from Seaweed. A deficiency of B12 is usually a problem for those on unsupplemented Vegan or Macrobiotic Diets. B12 Deficiency causes brain damage and eventually death. In fact, deficiencies of most meat vitamins (B-Complex) result in brain damage or demntia. Knaw on that one for a second. It is very relevant to the current Mad Cow scare. The chances of getting Mad Cow [which causes Brain Damage and Death] are like 1 in a Billion...Yet, the chances of having the exact same thing [Brain Damage and Eventually Death] happen on a Unsupplemented Vegan Diet are close to 1 in 1. Giving up meat is much more likely to kill you than eating meat. B9 (Folate) is the only B Vitamin that is a problem. It occurs mostly in plants and is one of the vitamins added to Bread [along with B1, B2, and B3.] Folate can be easily supplemented.
As for Phytonutrients...the strongest sources of many of them are Berries and Green veggies, which are encouraged on Atkins. I dare to say that LCers probably get more Phytonutrients than the Average American...and maybe even more than LFers and Vegans, who typically eat mostly Grains, which are not only not a good source of Phytonutrients, but contain antinutrients which block the absorption of nutrients by the body.
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Fiber. Low intake of fiber can cause constipation and may contribute to the development of hemorrhoids, diverticulosis, polyps, colon cancer, heart disease, diabetes, and obesity. The health benefits of phytochemicals (eg, carotenoids, lycopenes, flavonoids, phytic acid, indoles, isothiocyanates) and fiber, for example, can only be obtained from foods. Due to poor intake of high-fiber breads, cereals, and vegetables, dieters need to take fiber supplements or eat fiber-fortified foods to avoid constipation and concentration of bile salts and chemicals that cause colon and breast cancer.
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For starters, Fiber intake is not low on LC. I ate 50g+ of Fiber 2 days ago, 20g+ yesterday, and 40g+ today. Second, none of those problems have been directly linked to lack of fiber. They have been linked to diets low in fiber, which are typically high in refined carbs. Diabetes is caused by excessive carb intake over a prolonged period. Fiber can reduce the glycemic effect of these carbs, reducing the risk of diabetes from them. But, that does not change the fact Diabetes is still caused by carbs.
As for Carotenoids and Lycopene, the author is wrong when he states these cannot be supplemented. Alpha and Beta Carotene, Crytozphan (sp?), and Lycopene are all sold at health food stores. Lycopene is primarily found in Tomatoes and Watermelon. Tomatoes are allowed on LC Diets, so Lycopene is easily obtainable for those who like Tomatoes. Carotenoids are also found in some green veggies such as Spinach. These are also easily obtained on an LC Diet. Flavenoids are found in very large quantites [many times the amount in other foods] in Berries, which are the primary fruit on a LC Diet. In fact, several of the top 10 sources of Antioxidants, Flavenoids, and Phytonutrients are berries.
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Carbohydrates are generally classified as simple (sugars) or complex (starches). Simple carbohydrates either occur naturally or are refined and added to foods during or after processing. Foods high in complex carbohydrates (whole grains, vegetables, beans, fruits) are rich in fiber and other nutrients and are relatively low in calories. Processed foods based on refined starch and simple sugars (sugar, soft drinks, cookies, donuts, cakes, sweetened cereals, white bread, pretzels) are generally high in calories and low in fiber and other nutrients.
Diets deficient in complex carbohydrates are likely to be nutrient-poor. Weightloss plans that restrict high-carbohydrate foods can lead to cravings for foods that are high in sugar and fat. Diets high in simple carbohydrates can lead to hypertriglyceridemia.
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Guess which carbs most Americans are eating lots of...I'll give you a clue, its not the Complex ones. Americans aren't eating lots of Vegetables...They're eating lots of Bread, Cereal, and Processed Foods. LCers are encouraged to eat lots of Vegetables...something LFers are not always encouraged to do. As for Nutrient Poor, that is not true. Most B-Vitamins can be obtained from Meat. Vitamins A, C, E, and K can be obtained from Low-Carb Green Veggies. Iron, Potassium, and Calcium are obtained from Meat and/or Dairy. About the only nutrient that is more difficult to obtain is Folate, and even that can be obtained while eating less than 20g of Net Carbs and is easily supplemented.
As for hypertriglyceridemia...That is caused by ANY absorbable carbs [not just Simple Carbs, though they are more likely to raise TGs,] Alcohol, and Trans-Fats. The first and last are too high on LF Diets...which is why they tend to raise Triglycerides.
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Ketogenesis may cause the following conditions:
• Mild dehydration, which can cause dizziness, headaches, confusion, nausea, fatigue, sleep problems, irritability, bad breath, and worsening of gout symptoms and existing kidney problems
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Atkins advises Kidney Patients not to try his diet. Confusion, Nausea, Fatigue, and Sleep Problems are all problems I had while eating LF/HC, which went away when I went LC.
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• Poor athletic performance from the depletion of stored glycogen: insulin is required for protein synthesis, and without insulin, muscle protein synthesis after exercise is impaired
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Studies have shown Ketones to work as effectively or even better for Endurance Sports. Also, when one exercises alot, his or her CCLM increases, allowing him or her to eat more Carbs on a LC Diet. BTW, I don't think most 300-500 pound guys who can barely walk are that worried about their Athletic performance taking a hit. In fact, losing weight will [and did in my case] do more to help Athletic Performance than Carbs ever will. If you weigh 300, 400, or 500 pounds [because you ate too many carbs,] exercise is pretty much impossible. I didn't start exercising until I hit 260-280.
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• Increased risk of osteoporosis from calcium loss if protein intake remains high and calcium intake is low; a high ratio of animal to vegetable protein intake may increase bone loss and the risk of hip fracture in elderly women
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He stated earlier that the Osteoperosis link has never been proven. Now, he's using it to say that Atkins is bad. Get your story straight.
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