Low-Carb, High-Protein Diets: The Bottom Line

Beware of closely following an Atkins-type diet for an extended period of time. At the same time, beware of the amount of refined carbohydrates in a typical low-fat/high-carbohydrate diet. They cause people to become unhealthy and overweight.

We come back to the same old trusty recommendations, continually borne out in the research, with some new twists:

• Eat lots of fruits and vegetables.
• Whole-grain carbohydrates with a low glycemic index are part of a healthy diet.
• Eliminating refined carbohydrates, which have a high glycemic index, helps you to lose weight and improve health.
• Choose moderate servings (3 to 4 ounces) of lean protein, balancing animal and plant sources. Poultry and fish are the leanest animal proteins. Beans, nuts, tofu, and meat imitators such as veggie burgers are good sources of plant protein.
• Include healthy sources of fat for nutrients and satisfaction, such as nuts, nut butters, avocado, olive- and vegetable-oil-based dressings, canola oil, and trans-fat-free margarines for baking.
• Limit manufactured, synthetic food products. These are labeled as low-carbohydrate, and are made with sugar alcohols that are not digested and can cause gas, bloating, and diarrhea if eaten in quantity.

Reprinted from Harvard Health Publications