| The low-glycemic index (low GI) diet and the | | | | since complex carbohydrates provide an important |
| low-carb diet are two popular diets in use today by | | | | source of energy for neurological and overall growth. |
| those who want to lose weight. | | | | This is also the argument against its long-term use in |
| A low-carb diet severely restricts the number of | | | | adults, although adults can better withstand |
| carbohydrates you eat in total and does not much | | | | short-term exclusion of carbohydrates because they |
| always distinguish between unrefined versus refined | | | | do not have the energy needs children do for |
| carbohydrates. It concentrates on including protein, | | | | physical and neurological growth. |
| fats and low carbohydrate vegetables, such as | | | | Finally, a major drawback to low carbohydrate diets |
| greens. | | | | is that fiber is so severely restricted with the |
| By contrast, a low glycemic index diet encourages | | | | exclusion of complex carbohydrates that, in order to |
| the inclusion of all food groups and does not severely | | | | avoid constipation, users must take a fiber |
| limit carbohydrates, but discourages the use of foods | | | | supplement. However, if users were to consume |
| that register high on the glycemic index, meaning | | | | complex carbohydrates in reasonable amounts |
| simple sugars that break down in the body quickly | | | | instead, not only would they get fiber from them, |
| and cause spikes in blood sugar. It excludes foods | | | | but they would also get important nutrients lacking in |
| such as white flour, white rice, sugar and foods like | | | | low-carb diets. |
| white potatoes in excess. However, it encourages | | | | Restricting vegetables and fruit can be linked to a |
| the use of slow burning, complex carbohydrates such | | | | higher risk of esophageal, oral and stomach cancers, |
| as brown rice and bread made from whole-wheat | | | | as well as the aforementioned colon cancer. |
| flour, foods that break down slowly and cause a | | | | Incidentally, the low-carb, high animal protein diet is |
| steady, even release of glucose into the | | | | also very hard on the environment, since having |
| bloodstream, thus avoiding spikes in blood sugar and | | | | animals consume vegetable products to produce |
| this way aid in weight loss. | | | | meat rather than having humans directly consume |
| Although the low-carb diet, among the most popular | | | | vegetable products themselves is a very inefficient |
| of which is the Atkins diet, will make you lose weight | | | | way to produce food and produces a lot of waste |
| quickly, much of this weight loss will initially be water. | | | | via animal excretion that pollutes the environment |
| Consuming high amounts of animal protein can strain | | | | and wastes a lot of water as well. |
| the kidneys, because excess animal protein must be | | | | Therefore, instead of following a strict low-carb diet, |
| excreted through the kidneys - it cannot be stored. | | | | most experts advise following a diet that is low in |
| This also can encourage bone loss that, in severe | | | | simple carbohydrates such as refined flowers and |
| cases, can lead to osteoporosis, because, when | | | | sugars, but includes complex carbohydrates, such as |
| excess animal protein is excreted through the | | | | wheat flour, brown rice, fruits and vegetables, plus a |
| kidneys, it must bind with calcium to do so. Finally, | | | | moderate amount of good fats such as fish oil and |
| having excess animal protein in the diet can also lead | | | | olive oil. |
| to gout and arthritis. Diets high in saturated fat can | | | | Saturated fat, such as that from red meat, should be |
| also lead to prostate and colon cancers. | | | | limited, and trans-fats should be avoided altogether. |
| Of course, so severely restricting the carbohydrate | | | | Protein sources low in saturated fat, such as beans |
| food group, which includes not only grains and cereals | | | | and legumes, fish, chicken and turkey, should be |
| but fruits and vegetables, can result in its followers | | | | consumed in moderation. Drinking enough water and |
| not getting enough important nutrients that can only | | | | getting plenty of exercise are also important for any |
| be found in plant foods, especially complex | | | | weight loss program. |
| carbohydrates. It is also not to be used on children, | | | | |