Don't let the current carb craze ruin the holidays

Experts say it's OK to enjoy treats in moderation

December 15, 2003

By JENNIFER SAMMARTINO
STATEN ISLAND ADVANCE

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With all of the hype about low carb products and the pressure to keep a svelte body, the holiday season may look like a real downer.

Who wants to go to parties where they can't indulge in some holiday treats? Or even one treat?

But fear not. The experts say that you can have your cake -- and bread -- and eat them, too.

The current carb craze is "No difference in obsession than we had with low carb dieting 40 years ago," said Dr. Glenn A. Gaesser, a professor of exercise physiology and the director of kinesiology at the University of Virginia, Curry School of Education in Charlottesville, Va. "We have a culture that is obsessed with body weight, how to lose it. Dieting has become a part of our life."

THE PROBLEM WITH LOW CARB DIETS

For starters, the low carb diet -- which sees quick results -- doesn't work in the long run.

"The appeal of a low carb diet is immediate success," said Dr. Gaesser, author of the book, "Big Fat Lies: the Truth about Your Weight and Your Health."

The jury's still out on the long-term effectiveness and safety of high-protein/low-carb diets, but these weight-loss plans are increasingly popular, with 32 million people following one, according to the results of a Harris poll released in September.

First off, it's never a good idea to eliminate all carbs from your diet. The body needs carbs in order to perform well.

"We are sending people the wrong message," said Karin Kratina, a registered dietitian and exercise physiologist who developed and directed nutrition and exercise services at The Renfrew Center, Gainesville, Fla. "A lot of things are wrong with the low carb diet. It doesn't work long-term."

The reason these diets see fast results is simple. When you remove carbs, you're removing lots of calories.

"When you eliminate carbs, you get rid of a lot of water weight from your body," said Dr. Gaesser. "The pounds lost in the first few weeks, it's just water. But it provides some kind of motivation."

In addition, some diets allow fatty foods that have traditionally been off-limits to dieters.

"The appeal of the diet, with Atkins, is unlimited consumption of foods that have been viewed as taboo," he said. "We can be bad and lose weight at the same time." Other popular low-carb diets, according to the Harris poll, were the South Beach Diet and the Zone Diet.

"Not everyone will have success on the same diet plan," he noted.

THE CARB CRAZE

Grains, which are necessary for a healthy diet, have to be eliminated to go low carb. That's a notion that sends Ms. Kratina -- and others -- into orbit.

"Most people end up missing them," she said, adding that grains are "extremely satisfying" and filling. "They are emotionally difficult to give up long term."

The current blizzard of low-carb products seems to be fueling the idea that these diets work.

"I think the carb craze has created a lot of fear and that's not a great way to promote health," Ms. Kratina said during a recent phone interview.

For women, it's a lot harder to watch intake than men. "We highlight women because they can't take in as many calories as men," Ms. Kratina said.

As for taking off weight and maintaining a healthy body, Ms. Kratina acknowledged that everyone is different.

Diets full of whole grains that are high in fiber are the best way to go. "Whole grains have a significant amount of fiber in them. It prevents diseases, cancers, diabetes, helps to control it. It's very beneficial.

"These nutrients move through gut slower, helps people feel more satisfied. Even the fortified foods are beneficial in their own right."

Ms. Kratina isn't a health nut all the time though. "I like to see people be able to have a hamburger sometimes," she said. When you do that, make up for it with other healthy meals during the day. Start the day with whole grain cereal for breakfast, she suggested.

A BETTER WAY TO GO

"Science suggests that people who follow a diet that is largely plant based -- fruit, whole grain, vegetables -- have the best results," Dr. Gaesser said, citing a study from the National Weight Control Registry.

The studies, surprising to some, indicate that people who consume the most carbs typically weigh less, Dr. Gaesser said. But it's not just any kind of carb. "The critical factor is whole grains, fiber rich foods," he said, noting that simple, refined carbs and sugars are the bad carbs."

His advice? Eat most foods in their natural form. "If it comes in a can or a box, it's generally not as healthy. We're talking about fruits and vegetables. I don't want a blanket statement that says all processed food is bad."

Cereal, for example, is a processed food that is rich in nutrients, boasting about three grams of fiber in a serving. "America is a big consumer of cereals," Dr. Gaesser said. Read the nutrition labels -- skip all the other stuff, go right to the fiber line."

HOLIDAY EATING

As for the holidays, you'll have to cheat a little.

"There's no avoiding it," he said. "What's the use in having a holiday if you can't enjoy it? Enjoy the parties. Prevent pigging out. Make a conscious effort to try to increase activity level during this period," he said. Dr. Gaesser suggested going to the gym more frequently, walking more and getting more exercise into your daily routine. "Walk up and down the street, add on some activity, burn some calories."

In addition, party-goers can prepare themselves not to overindulge at holiday festivities. "Make your body a little less likely to indulge. Don't skimp on food throughout the day if there is a party in evening," he said. "Some may think they might as well skip breakfast and lunch, go to a party and consume much more than they would have."

Newhouse News Service material was used in this story.