high carb low fat foods

High-carb and Low-fat Foods

When it comes to dieters, carbs are something that they would avoid even uttering from their mouth, let alone its consumption. However, for almost 40 years, health experts have been debating as to whether or not a high-carb and low-fat diet would cause them harm or good. This Buzzle article throws some light on this facet.

For almost four decades, dieters have been swearing on this mantra―avoid fat, welcome carbs! However, quite lately, the followers of this notion are reducing in numbers, especially when diets such as Atkins and Paleo have come into the picture, promoting a sort of anti-carbs slogan among the weight-conscious masses. Barbara Howard, PhD, of MedStar Research Institute in Washington, said the following in reference to a 2006 study conducted by her on a low-fat, high-carbs diet plan. "Restricting fat intake does not lead to weight gain," the study concluded. "Long-term recommendations to achieve a diet lower in total and saturated fat with increased consumption of fruits, vegetables, and whole grains, and without focus on weight loss, do not cause weight gain." This study had been under scrutiny by many experts and was accused of having many loopholes; however, the findings that eating more of fruits and vegetables helped in losing more weight when compared to those who didn't, were interesting. The key is to consume healthy carbohydrates provided by sources such as whole grains, fruits, and vegetables. List of Carbohydrate-rich Foods with Minimum Fat Content
  • • Potatoes
  • • Squash
  • • Crumpets
  • • Apples
  • • Bananas
  • • Brown rice
  • • Brown bread
  • • Cracked wheat
  • • Skimmed milk
  • • Low-fat Cheese
  • • Nonfat yogurt
  • • Margarine
  • • Whole grain cereals
  • • Oatmeal
  • • All kinds of berries
  • • Oranges
  • • Sweet potatoes
  • • Garlic bread
  • • Yams
  • • Dates
  • • Bagel
  • • Millet
  • • Chocolate muffins
  • • Pizza
  • • Hamburgers
  • • Rice pudding
  • • Barley
  • • Beans
  • • Carrots
  • • Cantaloupe
  • • Pineapples
  • • Waffles
  • • Pancakes
  • • Low-fat lasagna
  • • Prunes
  • • Pasta
  • • Pears
  • • Watermelon
  • • Raisins
  • • Green peas
* Please note that carbs are digested into sugar and may cause fat storage in the long run. Consult your health care provider or dietitian before proceeding, as excessive consumption of the wrong kind of carbs has been linked with an increased risk of obesity, diabetes, and heart problems. The rule has always been simple―burn more calories than you consume. We generally tend to count calories when we eat, without considering their source. While earlier, the source of calories didn't really matter, recent findings emphasize on the fact that not all calories have equal effects. Which means, when we speak of high carbohydrate content in your diet, you can't just consume any food item. This becomes all the more crucial, especially when carbs are closely related to the insulin production in the body. Insulin tends to store fat. With the consumption of more starchy, white foods, such as pasta, rice, flour, and bread, there will be a high glucose content in the body, resulting in an increased production of insulin, thereby, aiding fat storage. Which is why, only athletes tend to consume foods rich in carbs before their exercise sessions so that this glucose energy can act as a fuel supply to their muscles. Therefore, a significant amount of exercise is also important, especially if you want to shed those extra pounds with this diet. Findings of a Recent Experiment Questions Effectiveness of High-carb Diets A recent experiment of a UK-based personal trainer, Sam Feltham was published in the Daily Mail, wherein he tried both, the high-carb-low-fat diet and high-fat-low-carb diet. He consumed 5,000 calories daily, with the same amount of exercise while following both diets; however, the results were completely different. When on the former diet, Sam gained 16 pounds and saw his waist increase by 3.7 inches, around his middle. On the other hand, a high-fat, low-carb diet made him add only 2½ pounds and lose 1 inch from his waistline. Another crucial finding of this experiment was this: After 3 weeks of high-carb content in his diet, he was diagnosed with Metabolic Syndrome―a precursor to obesity, diabetes, and heart problems. The reason behind different outcomes of Feltham's casual experiment and Dr. Howard's 2006 study could have been this: While the women involved in Howard's study had only whole grains, fruits, and vegetables, Feltham included foods such as crumpets, chocolate muffins, low-fat lasagna, and rice pudding in his diet. Also, as experts suggest, different people respond to different foods in various ways. Factors including genetics, metabolic profiles, ethnicity, age, gender, and environment contribute to a great extent. Diet researchers Michael L. Dansinger, MD, and Ernst J. Schaefer, MD, from the Tufts University in Boston studied various diet plans and their effectiveness, only to conclude that there is no 'one-size-fits-all'. Diets do work for relatively few people who stick to them. Disclaimer: This Buzzle article is meant for informational purposes only and should not be considered as a replacement for expert medical advice. Consult a trusted physician/dietitian before proceeding with any dietary changes.

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