ATKINS LOW CARBOHYDRATE DIET
Carbohydrates Defined
Carbohydrates are organic compounds that consist of carbon, hydrogen and
oxygen. They vary from simple sugars containing from three to seven carbon atoms
to very complex polymers. Only the hexoses (sugars with six carbon atoms) and pentoses
(sugars with five carbon atoms) and their polymers play important roles in nutrition.
Carbohydrates in food provide 4 calories per gram. Plants manufacture and store
carbohydrates as their chief source of energy. The glucose synthesized in the leaves of
plants is used as the basis for more complex forms of carbohydrates. Classification
of carbohydrates relates to their structural core of simple sugars, saccharides.
Principal mono-saccharides that occur in food are glucose and fructose. Three common
disaccharides are sucrose, maltose and lactose. Polysaccharides of interest in
nutrition include starch, dextrin, glycogen and cellulose.
Carbohydrates - Simple and Complex
Carbohydrates are classed under several headings, depending upon their
chemical structure. They range from very simple in their structure to incredibly complex.
This structure determines whether the carbohydrate is digestible, absorbable, and capable
of being utilized by the body. The characteristics and properties of the carbohydrates
are dictated by their molecular structure. The food carbohydrates are classified as
sugars and starches, and the sugars are the simplest of the carbohydrates in chemical
structure. The sugars are subdivided into several categories, depending upon their
structure, while the starches are made up of groupings of the various sugar molecules.
A low carbohydrate diet void of simple sugars and starches is desirable.
Carbohydrates - What Should I Eat?
The scientific literature is very clear that eating a
low carbohydrate diet
that is embedded in plant cellulose (complex carbohydrates) is always better. Green vegetables
such as broccoli, spinach, lettuce are excellent food sources and should be a staple of everyone's
diet. Simple carbohydrates are quickly digested and absorbed therefore, they are a good
source of quick, but short lasting energy, often leaving you more tired. Simple carbs (or sugars) occur naturally in
nutritious foods such as fruit, milk and yogurt; however, they are also found in foods
such as table sugar, high fructose corn syrup, candy, cakes, cookies, sodas and fruit
concentrates. Refined carbohydrates refer to complex carbohydrates (starches) that have
had the bran, hull, fiber and some nutrients removed from the grain during processing,
foods such as white bread, white pasta, white rice, pretzels, some cereals, and baked
goods such as cakes, cookies etc.
A low carbohydrate diet is now beginning to gain acceptance.
Simple and refined carbohydrates are not good
for you and should be eliminated or severely reduced in the Atkins diet. The evidence is
compelling that these sugars and white flours are main contributors to our overweight
society.
