The low-carb craze

MOVE over calorie-counters! When it comes to dieting, the low-carb fascination is in full swing, and there are no signs of its slowing down. Millions of diet- and health-conscious people around the country have put a new focus on carbohydrates, specifically restricting carbohydrate intake as a way to lose or maintain weight.

As it has been with other popular methods that focus on weight-loss, the low-carb craze has exploded, becoming a part of the popular culture, but perhaps to the extent that previous weight-loss solutions haven't achieved. Observers and participants say counting carbs has become the "in thing" to do, carrying with it a certain level of status, while at the same time addressing stubborn weight problems.

One indication of the low-carb phenomenon is evidenced by the fact that manufacturers are producing low-carbohydrate foods and snacks, and fast-food restaurants are offering low-carb-friendly menus to make it easier for dieters to succeed at losing weight. There's even low-carb beer, low-carb chocolate, low-carb bagels--just about anything you might desire is probably available as a low-carb item.

The idea behind counting carbs is simple--fewer carbs, less weight. But as is the case for all nutrition plans, the key to success is a well-rounded diet that includes the maximum amount of nutrients. And nutritionists say--although the object is to limit carbs--carbohydrates are an important part of a healthy diet, if you don't consume too many, or consume the wrong kind of carbs. For instance, the so-called "empty carbs," such as soft drinks and candy, are likely to contain nothing in the way of nutrition or dietary fiber.

Carbohydrates are nothing more than a complex type of sugar that is found in a variety of foods, including fruits and vegetables. According to doctors, carbohydrates are the brain's primary fuel source and that the daily minimum requirement is based on this need. Nutritional guidelines indicate that adults and children over the age of 1 should eat 130 grams of carbs a day. However, depending on age, researchers say men usually eat about 200 to 330 grams of carbs a day while women eat around 180 to 230 grams dally.

While the low-carb phenomenon continues to flourish, nutritionists urge those who are limiting carbs to be "carb smart" and to educate themselves about the proliferation of "low carb," "carb lite" and "carb free" products that fill grocery store shelves and are on restaurant menus. It can be the determining factor in whether you lose those unwanted pounds, or whether you continue the battle of the bulge.

LOW-CARB VEGETABLES *

Alpha sprouts

Asparagus

Avocado

Bean sprouts

Bell pepper (sweetgreen)

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery

Collard greens

Cucumbers

Eggplant

Lettuce

Mushrooms

Mustard greens

Okra

Radish

Spinach

Squashes (summer)

String beans

Tomatoes

Turnip greens

Zucchini

* A 3.5-ounce serving contains fewer than 5 grams of carbohydrate.

LOW-CARB, FRUITS *

Apples

Blackberries

Blueberries

Cantaloupe

Coconuts

Grapes (10 medium)

Honeydew melon

Kiwi fruit (1 medium)

Lemon/lime (2 inch diameter)

Oranges (sections without membrane)

Peaches

Pineapple (1 ounce)

Plums

Raspberry

Strawberries

Tangerines

Watermelon

* Fruits contain fewer than 10 grams of carbohydrate in a half-cup serving, except where a different quantity is noted.

COPYRIGHT 2004 Johnson Publishing Co.
COPYRIGHT 2004 Gale Group