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Greens, Greens, Greens! -
 Have you heard of a CSA? That stands for "Community-Supported Agriculture" and it's basically a subscription to a local farm. Every week I get a box of whatever produce is ready for harvest at that time. It's a good time of year to check out what CSA's might be in your area, and one place to do that is LocalHarvest.org.
At this time of year, it's greens galore! This is great, because not only are greens superior sources of a vast array of nutrients, but I find that eating a lot of greens helps to keep my fasting blood glucose lower (I'm pre-diabetic). This week's box has lettuce, spinach, kale, and chard! Hurray!
Photo © Ina Peters
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Greens, Greens, Greens! originally appeared on About.com Low Carb Diets on Friday, March 19th, 2010 at 20:59:44. Permalink | Comment | Email this
New Recipe: Sugar-Free Raspberry Chiffon Squares -  Looking for an easy, low-carb dessert? These raspberry jello squares made with cream cheese are easy to make and are a fun dessert for only 2.5 grams of carbohydrate. If you want to go "super-simple", they can be made without the pecan crust, but I think it adds a lot to the dessert. Check out this recipe for Low-Carb Raspberry Chiffon Squares.
Photo © Laura Dolson
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New Recipe: Sugar-Free Raspberry Chiffon Squares originally appeared on About.com Low Carb Diets on Thursday, March 11th, 2010 at 19:59:45. Permalink | Comment | Email this
Is There a Low-Carb Diet Gene? -  There have been reports in the media in the last few days about a study from Stanford University, presented at an American Hearth Association conference in San Francisco last week. Because the study has not yet been published, I do not have access to is, but here is what I can gain from other reports:
138 overweight women were assigned to one of four diet groups. The diets were modeled after three popular diets (Atkins, Zone, and Ornish) and the U.S.D.A Food Pyramid. In this way, the researchers apparently attempted to include diets which were very low in carbohydrates, very low in fats, moderately low in carbs, and "standard diet recommendations".
In terms of weight loss, the results were what we usually see in diet studies - some weight loss, and no big difference between the groups. But then came the big twist. Of the hundreds of genes which have been associated with obesity, the researchers chose three which were judged to potentially have an impact on how individuals metabolize food. When these genes were analyzed in the study participants, the whole picture of weight loss shifted. As Jennifer Thomas of HealthDay reports:
"Women assigned to the correct diet based on their genotype lost two to three times more weight at 12 months than those who were assigned to a diet that was inappropriate. When the researchers looked at only the most extreme diets (Atkins versus Ornish), the results were even more stark. Women assigned to their correct diet for their genotype lost five times as much weight as those on the incorrect diet, the study found."
Now, before anyone gets too excited, the researchers are emphasizing that this is a very prelininary study, and lots more work needs to be done before anything conclusive is discovered. I would also point out that this is not yet a peer-reviewed study (that is, it has not been published in a scientific journal). However, it is obviously fascinating, and potentially ground-breaking, possibly changing our whole view of who should be eating what. Some of my reflections:
- There have already been a few studies which have looked at different diets for different groups of people - for example, a small 2005 study showed that people who were insulin resistant lost more weight on a low-carb diet, while people whow were normal in terms of insulin did better on a low-fat diet.
- It also makes sense that the people who are going to benefit the most from cutting carbs have underlying issues with insulin and glucose. People who don't process sugar well simply do better with less of it, and all carbs are sugar. So I would guess that some of these genes are involved with carbohydrate/sugar metabolism.
- Some of the genes in the study are apparently involved with fat metabolism, which also makes sense in terms of what kind of diet would be best for an individual.
- One of the frustrating things about large diet studies is that while we are told the differences in the outcomes between the diet groups (which is often small), we are usually not even given hints of how much difference in outcome there was between the people within each diet group. This is potentially very important. If some people did great and some did terrible, the fact that there was a mediocre average simply does not tell the tale. We need to know why some people did great and some did terrible. This has usually been chocked up to compliance (the people who did terrible didn't "follow the rules"). But what if it was because of factors which had nothing to do with compliance and everything to do with a person's genetics and metabolism and physiology?
One of the main points I try to make over and over is that different amounts of carbohydrate are right for different people. Perhaps someday we can evaluate our genes to give us this information. Until then, we have to experiments on ourselves. If our blood glucose is not entirely normal, that is one clue (any fasting blood glucose above 90 in probably not truly normal). But all the trial and error is definitely worth it, if we are looking for the healthiest body we can get.
Photo: Dimitri Vervitsiotis/Getty Images
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Is There a Low-Carb Diet Gene? originally appeared on About.com Low Carb Diets on Monday, March 8th, 2010 at 12:00:04. Permalink | Comment | Email this
Low-Carb Oscar Party - 
I admit it, I am a sucker for the whole gaudy nonsense that is the Academy Awards. My husband and I have been going to a movie every week for over 20 years now! We're gotten into a yearly ritual where I make our favorite low-carb pizza, some snacks such as spicy nuts, and sometimes a fun drink like a strawberry daiquiri. Then we settle in to alternately admire and make fun of people, and cheer on our favorites. I guess you could say this is my Super Bowl.
Photo: Kevork Djansezian/Getty Images
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Low-Carb Oscar Party originally appeared on About.com Low Carb Diets on Saturday, March 6th, 2010 at 14:59:13. Permalink | Comment | Email this
Whole Foods Promoting High-Carb Diet? -  There have been some ruffled feathers in the low-carb community about the recent launch of a new "healthy eating" program at Whole Foods Markets which has been dubbed "Health Starts Here". Some of the recommendations are fine: eat nutrient-dense foods, eat a "colorful variety of plants", and choose foods that are whole and unprocessed, eliminating processed foods and those "void of nutrients". All of that is great advice, in my opinion.
So what are the problems with the program? Here's my take on it:
1. Emphasis on Vegetarian/Vegan Diet - Although I understand why some people want to be vegetarians and I provide information about low-carb vegetarian eating, I'm not at all keen on the idea of widely promoting them as being the best way for most people to eat. Whole Foods is clearly going in the direction of saying that everyone should adopt a vegan, or at least vegetarian, diet. I have a few specific concerns about these diets, which I will write about in a later blog, but I'll briefly touch on 2 of them:
a) Well-known issues with vegetarian diets - The Whole Foods Web site summarizing these potential problems on this page, and gives advice about how to get around them. I would only comment that starting out with a diet which has "problems to get around" may raise an alarm or two. (To be fair, very low-carb diets (less than 40 grams per day) have a few similar issues to pay attention to, but the vast majority of people eating low-carb are not in this category, at least for more than a few weeks.)
b) Lesser-known or as-yet unknown issues - Especially with vegan diets (which is what Whole Foods is pushing), we are clearly talking about taking animals (us) who are natural omnivores (eating plants and animals) and turning us into herbivores (eating plants-only). I think we mess with our basic biology at our peril. These days we are continually discovering more chemicals in plants that have positive effects in our bodies - because we are looking for them. For the most part, we aren't looking in the animals we eat, but even now we know about some nutrients important for our health which are absent in plants, or found in very small amounts. Not only do vegan diets tend to be low in nutrients such as choline and niacin, they have zero of those such as Vitamin B12 and conjugated linoleic acid (CLA). My guess? Since we have evolved to eat animal products, it's a good bet that there lots of different good things in there for us.
2. Referrals to programs which cost money. The materials available at the stores and online give some general eating guidelines. However, to get to specifics they point to two programs, both of which cost money, to find out more about. These are:
a) Eat Right America - This program is based on Joel Fuhrman's book Eat to Live. The link from Whole Foods leads you right to a page where you are encouraged to subscribe to their service for $6 per month. The program is a mainly-vegan program with emphasis on fruits and vegetables which are high in nutrients, with few processed foods, and only one or two servings of whole grains per day. There is some information on the site, including some sample menus.
b) The Engine 2 Diet - This is a vegan diet, but it's very difficult to find out anything else without buying the book or signing up for their 28-day program. There is no specific information about the diet on the Web site. Jolinda Hacketti, About.com's Guide to Vegetarian Food, provides a brief overview of the diet.
3) Emphasis on a Low-Fat Diet - Can we please put this one to rest? So many large-scale studies trying to prove the worth of low-fat diets have come up with nothing. The American Heart Association has stopped recommending them. We need fats in our diet, period, and keeping them "low" is just not helpful.
My Field Trip to Whole Foods
I don't live near enough to a Whole Foods market to shop there regularly, but I did go recently to check out the store and their new program. Here are a couple of my observations:
1. Very well-informed store personnel - As I made my way through the store, I talked to number of different employees about products in the store. I was particularly impressed with the meat counter, where they could tell me where all the meats came from, how the animals were kept, and what their diet was.
2. A surprising amount of sugar, and lots of starch - Naturally, packaged foods such as crackers and baked goods had a lot of sugar, but I was particularly surprised at the difficulty of finding choices without added sugars in their prepared foods, and in the beverage aisle. I get the impression that they have bought the "fat bad, sugar OK" line, and that starches (just long chains of glucose) are particular great.
A Turn-Off to Low-Carbers?
The excellent produce and meats at Whole Foods has been a draw to low-carb eaters. But will the latest push towards veganism, as well as the general "carbs are good" atmosphere turn them off? I can understand people wanted to find alternative places to buy their organic produce, grass-fed meats, etc. But I hope they don't decide to forgo grass-fed meats altogether rather than shop at Whole Foods. I think Whole Foods needs to keep hearing that there is a demand for high-quality meats from animals which have been treated well, as well as other nutritious low-carb food choices
Photo: Justin Sullivan/Getty Images
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Whole Foods Promoting High-Carb Diet? originally appeared on About.com Low Carb Diets on Monday, March 1st, 2010 at 12:38:16. Permalink | Comment | Email this
New Video: Low-Carb Flax Bread - 
If a picture is worth a thousand words, a video must be worth...well, even more! There is a new video on my site demonstrating how to make my flax meal bread. It's really easy, too! I call this "focaccia"-style bread because it is baked flat on a sheet pan, and then cut up into whatever sized pieces you want. This video demonstrates how it is made. For written instructions, check out the Recipe for Low-Carb Flax Bread.
Photo © Emily Dolson
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New Video: Low-Carb Flax Bread originally appeared on About.com Low Carb Diets on Wednesday, February 24th, 2010 at 19:59:43. Permalink | Comment | Email this
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