By ROBERT HADDOCKS
The Atlanta Journal-Constitution
Published on: 03/12/07
Long before Atkins and other low-carbohydrate diets became trendy, my parents loved that route for weight loss. Why? It allowed them to eat all the meats they liked, and it put no limit on wine and liquor intake. A juicy steak and a full cabernet worked for them. They lost weight and they still got to enjoy some of their favorite food and drink.
A Journal of American Medicine study showed last week that people lost more weight on the Atkins than two other diets. Still, the author cautioned that doesn't mean more people should go on the Atkins.
I never liked the concept of a low-carb diet, particularly for an active person, because carbs are the body's primary source of fuel. Carbs also are the only source of fuel for the brain.
I crunched carbs with Diane King, sports dietetic specialist and nutrition consultant at the Wellness Performance Institute in Duluth. We talked about the Atkins Diet, the role of carbohydrates, whether to eat before early morning workouts, her being "a texture person" and more.
Q: What are your general thoughts on the Atkins Diet and other carbohydrate-based diets?
A: I don't think it's a universal plan that everybody should have to follow, but I think guys probably do better on it, at least initially because they have more muscle mass to start with so they see a bigger change faster. Having more muscle mass, there's more water loss to be had those first few weeks.
What's really best for people is a balance and that's one of the reasons why it's important to see a registered dietitian who can understand the medical implications.
Q: What is the role of carbohydrates as it relates to energy and exercise and even brain function?
A: When you eat carbs, 100 percent of them will be broken down into blood glucose, generally thought to be the preferred source of fuel for the body and the only source of fuel for the brain. So if you look at other food groups, you look at protein, too, as part of breaking down and utilization process that can be broken down into carbs. They say as much as 50 percent can then convert to blood glucose. And then fat has the least amount of conversion, generally along the lines of 10 percent.
The body [prefers] blood glucose as its fuel source, so from a weight-loss standpoint, the idea is the body will begin to use other things like fat, and that's where the ... low-carb diets want to get that patient to. You get into ketosis [the process of your body turning fat into energy] but that's not a great thing because ketones are toxic and for someone with diabetes that can be very dangerous.
Q: Some people don't like to eat anything before working out in the morning. With no carbs, what effect does that have?
A: I think it depends on their tolerance level. Some people say it makes their stomach hurt to have something early. But even if it's a piece of fruit, an energy bar, a cup of yogurt, any of the meal replacement shakes, it doesn't have to be large and sophisticated in its nutrient composition, something is better than nothing. For those who are susceptible to blood sugar crashes, I'd say fruit juice isn't the best choice.
Q: What are your thoughts on energy bars?
A: Most are pretty good. Some people want higher protein, so it depends on what the individual is trying to do. If they are trying to build muscle and all that kind of stuff, it's not enough. The calories from a high-protein bar are not going to do that much. Ultimately if you're trying to gain mass, it's training, and training requires calories.
Q: What are some of your favorite/healthiest snack foods?
A: I tend to like trail mixes. I usually tell clients to come up with their own as far as what kind of nuts they like, what kind of dry fruit, what kind of cereal. It's something that's quick and portable. I like yogurt with granola. I like cottage cheese and fruit. I like apple slices with peanut butter or a bagel with peanut butter. A particular bar I recommend, I like the Balance Gold, which tends to be a better mix and have a better texture. I'm a big texture person.
