Answers to Your Carbohydrate Questions
Q: Is there any good research on whether low-carb diets help weight loss?
A: Yes. Some good studies show that during the first six months, low-carb diets do tend to produce more weight loss than traditional low-fat diets. The restricted food choices allow people to be satisfied with less calories. Fewer people drop this diet, too. Surprisingly, blood cholesterol does not usually increase as many experts feared. But after six months, low-carb diets offer no advantage over other ways of controlling calorie consumption. Weight regain often begins then. If you desire long-term weight control and good health, a better strategy is to satisfy your hunger by filling up with adequate portions of vegetables, fruits, whole grains and beans and eating moderate amounts of lean protein.
Q: Are tortillas considered grain products?
A: Yes. Tortillas are grain products, since they are made from either wheat or corn. Corn tortillas may be the more nutritious choice, since they are often whole-grain products, and they tend to be lowest in fat. If you prefer flour tortillas, look for whole-grain varieties and compare the fat content, since it varies widely. Although tortilla chips are grain products, too, they are high in fat - except for the fat-free baked varieties - and should be only a minor part of your diet.
Q: Is there a breakfast - low in fat and calories - that will carry me through the whole morning?
A: Several studies have shown that people who start the day with a breakfast high in complex or unrefined carbohydrates and fiber report more hunger satisfaction, less fatigue and greater alertness in the morning. One good breakfast choice is whole-wheat toast with peanut butter and fruit on the side. Including some protein in your breakfast will help keep hunger at bay. Try nonfat or reduced-fat milk or yogurt, or a lean turkey or vegetarian meat alternative. When looking for a healthy cereal, keep in mind that some low-sugar cereals are also low in fiber. And, although 100 percent juice is a healthy drink, extra fiber from solid fruit should keep you satisfied longer.
Q: If I ate the recommended 6 to 11 daily servings of grains, wouldn't I gain weight?
A: Although health recommendations call for 6 to 11 grain servings a day, the top of the range may not apply to you. Eleven servings are recommended for those who need 2,800 calories a day - usually active men and extremely athletic women. Six servings can supply enough nutrients and energy for people who need about 1,600 calories a day, like inactive women. Servings between 6 and 11 are appropriate for the rest of us. Second, the term "serving" refers to standard U.S. Department of Agriculture amounts that may differ from the portion you usually eat. For example, a one-cup portion of pasta on your plate actually counts as two grain servings.
To help you correctly estimate the number of servings you eat, use the chart on the American Institute for Cancer Research Web site.
The American Institute for Cancer Research (AICR) is the only major cancer charity focusing exclusively on the link between diet, nutrition and cancer. The Institute provides a wide range of consumer education programs that help millions of Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the United States. The Institute has provided more than $70 million in funding for research in diet, nutrition and cancer. AICR is a member of the World Cancer Research Fund International.
