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Low-Carb Diet: A Closer Look

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When the scale isn’t moving or is moving in the wrong direction for those who want to lose weight, the only option is to try a new strategy. If you ask most people, the best strategy for weight loss is to “cut carbs.” I think it may be fundamentally accepted among dieters that “carbs are bad.” However, carbohydrates are essential to the body’s functionality with its main use being an unrivaled energy source. In fact, eliminating carbs from the diet for a long period of time may prove dangerous and would definitely be ill-advised.

In a 2005 article on webmd.com, it was concluded that participants in a short-term study lost weight from cutting carbs simply because of the loss in calories; they ate less calories by cutting carbs which resulted in weight loss. Back to the old numbers game: weight loss will result from eating less calories or increasing the number of calories burned during the day and doing both will undoubtedly speed up the process. According to the article, the lead researcher was surprised to find that the participants did not try to make up for the lost carbs by eating more of other foods; instead, the participants seemed satisfied with the diet as there were no hunger complaints. Because of that outcome, he states: ‘That told me that it was the carbs that fueled their excessive appetites in the first place. In my opinion, carbohydrates do stimulate appetite.’ Nevertheless, he concluded that: “there is no convincing evidence that low-carb diets are easier to stay on or help people lose more weight than other approaches to weight loss.”

That conclusion was challenged by the comparison of “23 Studies on Low-Carb and Low-Fat Diets” which is a 2017 article on healthline.com. Almost all of the studies proved that low-carb diets result in greater and faster weight loss than low-fat diets. Likewise, in most of the studies, the low-carb diet had measurable improvements to blood triglycerides and HDL cholesterol. In other words, low-carb diets showed greater improvements to blood sugar and cholesterol levels.

Low-carb diets are not celebrated by everyone. According to a 2018 article on psychologytoday.com, researchers at two top universities (Harvard and Minnesota) warned that a low-carb diet may cause an early death. The author of the article took issue with many things about the study including its method, missing data, and lack of explanations. The author’s overall concern seemed to be the “potentially far-reaching implications for public health [because] . . . people will take this study at face value.”

To Low-Carb Diet or Not to Low-Carb Diet? That is the question within thy frontal lobe.

In the opinion of a person who took an intro to medicine class in 2002 (Go Knights!), all three articles appear to have merit. Cutting calories via a low-carb diet will most likely result in weight loss especially if carbs do increase appetite which, from personal experience, I suspect to be true. Cutting carbs on a short-term diet seems to be easier to maintain than measuring out foods for each meal – you basically know what you can and can’t eat v. trying to eyeball a proper serving size. Assuming the person has a strong will, the short-term low-carb diet would likely yield a higher compliance rate than calorie counting or portion control because cheating is more obvious when you eat something that you are not supposed to eat v. guesstimating the correct portion size on your plate. In addition, a low-carb diet seems less of a hassle and would likely be easier to adhere to while eating out.

Lastly, I understand how a long-term low-carb diet may lead to an earlier death than other diets because some people replace the carbs with very fatty meats for breakfast, lunch, snack, and dinner. I suspect that, in the studies with decreased cholesterol levels from the low-carb diet, the participants were consuming mostly (if not all) lean meats, poultry, and fish and that they were prepared in a healthy way most of the time. I do not believe that a low-carb diet is license to eat 5 strips of bacon for breakfast each morning, a porterhouse steak for lunch each day, and fried chicken (naked) for dinner each night. In the end, unhealthy eating is unhealthy eating regardless of the diet you choose. Even on a low-carb diet, balance should be the goal.

For a list of low-carb foods, click here (also referenced below).

Sources:

Boyles, Salynn, WebMD, March 14, 2005, “Why Do Low-Carb Diets Cause Weight Loss?” https://www.webmd.com/diet/news/20050314/why-do-low-carb-diets-cause-weight-loss#2

Ede, Georgia, MD, Psychology Today, Sep 05, 2018, “Latest Low-Carb Study: All Politics, No Science”
https://www.psychologytoday.com/us/blog/diagnosis-diet/201809/latest-low-carb-study-all-politics-no-science

Gunnars, Kris, BSc, Healthline, June 22, 2017, “23 Studies on Low-Carb and Low-Fat Diets — Time to Retire The Fad,” https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets#section4

Gunnars, Kris, BSc, Healthline, July 9, 2018, “44 Healthy Low-Carb Foods That Taste Incredible”
https://www.healthline.com/nutrition/44-healthy-low-carb-foods

Sustainable or Responsible Seafood: Does it even matter?

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Usually, traditional farming gets all the attention when it comes to food quality and the processes in place. Consequently, I never really paid attention or questioned the quality of my seafood until I started shopping a Whole Foods Market. At Whole Foods Market, you don’t have to guess about the seafood quality because there are visible banners explaining that this and that are sustainably and responsibly this or that. After taking a moment to be enlightened about seafood quality, I decided years ago that I would buy most of my seafood at Whole Foods Market; there were still some items that I needed from my Caribbean grocer. Regardless, if it was a choice between Publix or Whole Foods Market, when it came to seafood, Whole Foods Market would always get my green because I trusted that the quality was as described on the visible banners.

Last week, I was already in my neighborhood Publix getting a few things and I glanced over at the seafood section. Lo and behold! There it was – a banner about GreenWise this and sustainably that. Well then. I would no longer need to travel a little bit farther to my neighborhood Whole Foods Market now that Publix stepped up its seafood game or at least its marketing in the seafood department. I bought some sustainably farmed salmon, a cluster of snow crab legs, and a pound of shrimp. Winning! However, I did scoff at Publix’s marketing team for trying to play trickster when I saw the sustainable/GreenWise tag on the shrimp and snow crab legs. Aren’t shrimp and snow crab legs always of nature and therefore already natural wherever they are bought? If you have questions like I did, see information about the labeling below from both Publix and Whole Foods Market (click on each link to view the source).

Let me know in the comments section if the labeling makes a difference to you.

 

>>>>>>>>>>> According to Publix <<<<<<<<<<<<<<<<<

Responsibly Sourced

Wild-caught: Considered managed by the Sustainable Fisheries Partnership (SFP) OR in a credible, graded fishery improvement project (FIP).

Farm-raised: The farm level of the supply chain qualifies for a Global Sustainable Seafood Initiative (GSSI)-approved ecolabel or in an Aquaculture Improvement Project (AIP). May also be certified at the hatchery, plant, and/or feed levels.

Sustainably Sourced

Wild-caught: Qualifies for a GSSI-approved ecolabel OR evaluated by the SFP and considered well managed.

Farm-raised: All four levels of the supply chain (farm, hatchery, plant, and feed) qualify for a GSSI-approved ecolabel. Shellfish must qualify at three levels of the supply chain (farm, plant, and hatchery).

GreenWise

Wild-caught: Meets all the sustainably sourced criteria above. Additionally, contains no bisulfates, phosphates, nonphosphates, or other processing aids.

Farm-raised: Meets all the sustainably sourced criteria above. Additionally, is raised without ever using antibiotics or hormones, and contains no bisulfates, phosphates, nonphosphates, or other processing aids.

 

>>>>>>>>>>> According to Whole Foods Market <<<<<<<<<<<<<<<<<

Why do we need sustainable seafood?

Today, 80 percent of the world’s marine populations are fully fished, over-exploited, depleted, or recovering from depletion. With seafood growing in demand, it’s critical that sustainable fishing practices are followed if wild-caught seafood is going to be available in the future and if farmed seafood is going to be able to supplement wild fish supplies. Whole Foods Market is committed to working with organizations such as the Marine Stewardship Council and Monterey Bay Aquarium to advance the market for sustainable seafood.

What makes Whole Foods Market’s seafood different from other seafood?

Whole Foods Market works harder than any other retailer to source seafood from responsibly managed fish farms and abundant, well-managed wild-capture fisheries. This means that we seek fisheries that keep fish populations abundant, rather allowing overfishing to occur. It also means that in the process of fishing or farming, impacts on the ecosystem are minimized. In contrast, other seafood may not be sourced from farms or fisheries taking these kinds of measures. We’re committed to working towards sourcing all of our seafood from well-managed farms and fisheries.

Does sustainable seafood taste any different?

This may depend upon the individual fish. For instance, MSC-certified sustainable wild Alaska salmon has a much different flavor profile than farm-raised salmon.

What does the Responsibly Farmed™ logo stand for?

The Whole Foods Market® “Responsibly Farmed” logo means that the product meets our strict Whole Foods Market Quality Standards for finfish and shrimp. No other grocery store or fish market has standards like ours for keeping farmed seafood healthy and for protecting the environment. The logo also means that the product has been third-party verified to ensure our standards are being met.

Is our farm-raised seafood organic?

In our U.S. stores we have chosen not to sell “organic” farmed fish until the United States establishes organic standards for aquaculture and there is a “USDA Organic” label in place for organic farmed fish. This is our way of maintaining the integrity of the organic label. We’ve contributed to the policy-setting process for national organic standards for farm-raised seafood in an effort to encourage the strongest organic standards possible.

Craving, Craving, Go Away and Don’t Come Back Another Day!

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If only we could just banish our cravings; I presume that the world would be a much healthier place. The truth is that the overpowering impulse that is brought on by a sudden craving is a wondrous event. We could explore the science of it all, but that really doesn’t matter. The bottom line is that cravings exist and we can either fight against them or embrace them.

Why go through this world unsatisfied? Food is one of the most enjoyable things on the planet. It is everywhere and most of the time it is absolutely delicious (bye Okra!). So, the THA rule is: “if you want it, go and get it, but don’t overindulge.” That rule goes for any food item that you crave; whether it’s considered junk or a healthy citrus fruit.

I believe that the average individual has all the digestive juices necessary to break down an ounce or two of any food item and an ounce or two will likely satisfy any craving. So, absent a medical or physical condition that restricts your diet, you should proceed to the nearest vending machine or grocery store to satisfy your craving. The caveat, of course, is that you choose the healthiest option available, you stick to one to two ounces, and you don’t eat it again until you are truly craving it.

The craving is easy to overcome, but controlling overindulgence is the hard part. That part takes determination, hard work, and persistence. However, in the meantime, don’t make the mistake of condemning cravings because they are a natural part of life.

Feelings: Separating Thirst from Hunger

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When I am preoccupied with a long and tedious project, I tend to eat more than when I am doing something much more interesting and enjoyable. The feeling of hunger may come as a result of boredom, but it is important that one distinguishes hunger from thirst; it has been my experience that, in times of boredom, thirst will misrepresent itself as hunger so that I am forced to do something more enjoyable – like eat!

According to Livestrong, true hunger is not sudden; hunger gradually occurs over the span of three to four hours. So, if it has been less than three hours since you ate to the point of satisfaction, then you are most likely not hungry. It should be noted that, when you are truly hungry, any food will satisfy you. Sudden feelings of hunger, on the other hand, tend to be associated with cravings. So, if you suddenly feel for chocolate or for something sweet, you are probably just having a craving for the food item or the desired taste and not really hungry. Regardless, cravings should not be ignored; search this website for the post called “Craving, Craving, Go Away and Don’t Come Back Another Day!” for more information.

Thirst, on the other hand, is a little more deceptive. By the time you feel thirsty, you may be close to dehydration. Instead of waiting to feel thirsty, you should make it a habit to just drink water regular throughout the day, but not with your meal; search this website for the post called “Warning: Avoid Water with Meal” for more information.

The reason for the body’s confusion as to thirst and hunger may stem from the brain’s commingled responsibilities – the same part of the brain is responsible for interpreting hunger and thirst. Stay one step ahead by choosing thirst over hunger. In other words, whenever you feel hungry within the four hour window after a meal, opt for water instead of food. If the water satisfies your hunger, then you know that you were really thirsty and not hungry; if, however, after 10 minutes, you are still feeling hungry, then you should eat your next meal.

The other consideration is your meal size. If you are not eating until you feel satisfied (not to be confused with stuffed), then you will likely feel hungry before the end of the three to four hour window. You should still opt for water first as noted above, but, if you are consistently hungry before the three to four hour window, you may want to increase your meal sizes. Search this website for the post called “Feelings: Food Satisfaction Level” for more information.

Soda: A Closer Look

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I drink soda, on rare occasions. With a slice of veggie or margherita pizza, I may get a Sprite or Sierra Mist. If I see Ting on the shelf at the grocery store, I might get it. It all depends on my mood. I tend to stick to clear soda instead of dark soda or the fruity versions. Definitely never really drank Coke or Pepsi and don’t really make a habit of drinking orange soda. It makes me wonder if all sodas are created equal; is my Ting or Sprite better than Coke or orange soda?

According to Soda King, the first naturally carbonated drink came on the scene in England around 1265. In the 18th century, manmade carbonated water was introduced to the world by Joseph Priestly’s method of infusing water with carbon dioxide. It was only a matter of time before flavors and other elements were added to create the sodas we all know today.

According to CNN, the biggest health risk for regular soda drinkers is the added calories which are devoid of any actual nutritional value. The calories in soda come from its sugar content and, as a result, habitual consumption of soda has been linked to health issues like obesity, tooth decay, bone thinning, and diabetes. Also, the diet version may be better calorie wise, but not health wise because diet versions carry many of the same health risks and have also been linked to depression in women.

So, the general idea is that sodas should only be consumed on rare occasions because they are not good for overall health. If you are ok with the rare occasion, which soda should you opt for – light, dark, or fruity? Eat This, Not That! analyzed 50+ sodas and selected the top 32. On the website, Sierra Mist was ranked #1 as the best soda out of the 32, Sprite was #6, Coca-Cola Classic was #8, Crush Grapefruit was #15, Fanta Orange was #19, and Fanta Grape was the worst at #32. In the end, it appears that the fruity sodas should be avoided, but, when it comes to light v. dark soda, you can go with personal preference. The main goal is that you drink soda on rare occasions because it is not good for your health. It’s difficult to quantify “rare occasions,” but it’s something that does not happen often which to me would fall into the realm of about once every two or more months.

If you want to get even healthier with your soda choices, Rodale’s Organic Life highlights these options: organic soda syrup, Steaz Sparkling Green Tea, Reed’s Extra Ginger Brew, Virgil’s Root Beer, Bionade, Oogavè, GT’s Enlightened Organic Raw Kombucha, HotLips Real Fruit Soda, and Fizzy Lizzy.

Of course, the healthiest soda may be the one that you make at home; you can find many homemade grapefruit soda recipes online. Search the THA Recipes page as well to see if a soda recipe is available.