Wednesday, December 15, 2010

Low-carb diets cause long-term sugar problems

Low-carbohydrate weight-loss diets increase the production of ketones formed by the incomplete breakdown of fats. Ketogenic diets cause rapid short-term weight loss but are no more effective than other low-calorie diets for long-term weight loss or weight maintenance. A Perdue University study using rats showed that ketogenic diets have long-lasting negative effects on blood sugar regulation. Rats that were fed low-carbohydrate diets and then switched to a normal diet showed impaired insulin sensitivity and poor blood sugar control. Yo-yo dieting (bouncing between ketogenic and normal diets) may have long-term negative effects on blood sugar regulation.

(Endocrinology, 151:3105-3114, 2010)

Fruit Cobbler

1 tablespoon cornstarch
½ teaspoon ground cinnamon1 16-oz can fruit (peaches, strawberries, blueberries, etc.)
¾ cup biscuit mix
1 tablespoon sugar
¼ cup water

1. Preheat oven to 400°F.
2. Mix cornstarch and cinnamon in saucepan. Stir in a little of the liquid from the fruit until smooth. Stir in remaining liquid and fruit.
3. Cook over low heat, stirring occasionally, until thickened, about 4 minutes.
4. Pour into a 1-quart casserole dish.
5. Stir biscuit mix and sugar together. Stir in water until dry ingredients are barely moistened. Spread on top of fruit mixture.
6. Bake until top is lightly browned, about 30 minutes.

Nutrition Values:
Calories 174
total fat 3.33g
% calories from fat 17.17%
Dietary fA:iber 2.43g


Question of the week?

Q: Please settle an argument. Is beer a good post-workout drink?

A:It may taste good when you're thirsty, but drinking beer is not an effective way to rehydrate after exercising.
Alcohol has a diuretic effect. As a result, instead of
replenishing your fluid levels, beer promotes additional water loss via urination. Some individuals erroneously
believe that beer gives them a carbohydrate boost plus extra potassium. An urgent need for these nutrients immediately following a workout, however, simply does not exist. Even if an individual needed these specific nutrients, beer is a relatively poor source. For example, compared to orange juice, a 12-ounce can of beer has only 13 grams and 90 milligrams of carbohydrates and potassium,respectively, versus 26 grams of carbohydrates and 450 milligrams of potassium in 8 ounces of orange juice.

Source: Dr. Cedric X. Bryant, ACE's Chief Science Officer; ACE
FitnessMatters, Mar/Apr 2005.