Olen viime aikoina tutkiskellut eri tutkimuksia liittyen vähähiilihydraattiseen ruokavalioon, ja kokosin jonkinlaisen infopaketin pohtien plussia ja miinuksia. Vielä ei valitettavasti tiedetä pidemmän aikajakson vaikutuksia, sitä odotellessa.. Tulevaisuudessa voidaan myös ruokavalio rakentaa henkilökohtaisten ominaisuuksien mukaan (geenitutkimus), toistaiseksi se itselle sopiva pitää päätellä yrityksen ja erehdyksen kautta. Jo nyt pystytään sanomaan että ihmisten aineenvaihdunta on hyvin yksilöllistä ja vaihtelevaa.
Tutkimusten mukaan vähähiilihydraattisen noudattaminen on useimmille vaikeaa. Moni palaa takaisin hiilareitten pariin jonkin ajan päästä.
http://www.quackwatch.org/01QuackeryRelatedTopics/lcd.html :
The nutrition committee of the American Heart Association has issued a science advisory warning that high-protein diets have not been proven effective and pose health risks. The report covered the Atkins, Zone, Protein Power, Sugar Busters, and Stillman diets. The committee stated:
* Such diets may produce short-term weight loss through dehydration.
* Weight loss may also occur through caloric restriction resulting from the fact that the diets are relatively unpalatable.
* The high fat content may be harmful to the cardiovascular system in the long run.
* Any improvement in blood cholesterol levels and insulin management would be due to weight loss, not the change in composition.
* A very high-protein diet is especially risky for patients with diabetes because it can speed the progression of diabetic kidney disease
In July 2003, researchers at the University of Pennsylvania reported the results of a controlled study of 63 people who were randomly assigned to either the Atkins diet or a conventional diet. The low-carbohydrate (Atkins) group lost about 4% more weight for the first 6 months, but there was no significant difference between two groups at 1 year. The low-carbohydrate diet appeared to improve risk factors for heart disease, but the authors concluded that more research is needed on the safety and effectiveness of this regimen [14]. In June 2004, Philippe O. Szapary, M.D., an assistant professor who is part of the University of Pennsylvania team, told me:
* Although Atkins had published no research, he successfully challenged the notion that one type of diet is good for everyone.
* The best type of diet may be determined by heredity factors. With good luck, during the next ten years, genetic research will clarify which diets are best for which people.
* Because carbohydrates can raise triglyceride levels, a low-carbohydrate might be good for obese individuals with abnormally high triglyceride levels.
* Carbohydrates, expecially simple carbohydrates, are also associated with low HDL levels. Some studies have found that a low-carbohydrate diet can raise the HDL level.
* Low-carbohydrate diets are unsuitable for people with coronary artery disease, gout, or kidney disease. Before a low-carbohydrate diet is started, measurements should be made of the blood levels of creatinine (which reflects kidney function), uric acid (related to gout), and glucose (may detect diabetes, which can elevate triglyceride levels).
* Low-carbohydrate dieters should also have their blood lipid levels monitored. If the three-month total or LDL-cholesterol level skyrockets, the diet should probably be discontinued
The Bottom Line
Although short-range studies have found that low-carbohydrate diets can produce weight loss, no study has demonstrated that such diets are safe or effective for long-term use [11-14,22,23]. Atkins advocated his diet for more than 30 years and stated that more than 60,000 patients treated at his center had used his diet as their primary protocol. However, he never published any study in which people who used his program were monitored over a period of several years. The recent popularity of low-carbohydrate diets has encouraged food companies to market low-carbohydrate foods for people who want to "watch their carbs." Most of these foods are much higher in fat than the foods they are designed to replace. I believe that "low-carb" advertising is encouraging both dieters and nondieters to eat high-fat foods, which is exactly the opposite of what medical and nutrition authorities have been urging for decades. Following a low-carbohydrate diet under medical supervision may make sense for some people, but a population-wide increase in fat consumption is a recipe for disaster.
Karppaajat eivät aina itsekään huomaa kun hiilareita sujahtaa ravintoon:
http://money.cnn.com/2004/04/05/news/fortune500/food_carb/index.htm
Puolen vuoden seuranta-ajalla karppaajat laihtuivat (
pudottivat painoaan, varsinkin karppaajilla tästä osa on nestettä; 1g hiilihydraattia sitoo 3 grammaa vettä) enemmän kuin vähärasvaisella dieetillä olijat. Vuoden seurantajaksolla eroja ei ollut. Kuuden kuukauden tutkimuksessa koehekilöillä oli enemmän epämiellyttäviä sivuoireita:
ummetusta, päänsärkyjä, pahanhajuinen hengitys, lihaskramppeja, ripulia, yleistä heikkoutta ja ihottumaa. http://www.abc.net.au/science/news/stories/s1110039.htm
Vähähiilihydraattisten ruokavalioiden suosio on saattanut vaikuttaa naisten folaatin saannin laskuun USA:ssa. Raskaudenaikainen puutostila johtaa sikiön kehityshäiriöihin (hermostoputki ei sulkeudu).
http://www.msnbc.msn.com/id/16474800/#storyContinued
Years ago, scientists concluded that folate deficiencies contributed to the occurrence of serious birth defects of the spine and brain, known as neural tube defects.
So the government has long urged women to eat cereals and breads fortified with folic acid to help prevent birth defects. By the late 1990s, the fortification campaigns were succeeding: Folate levels increased, and neural tube defects dropped by as many as 1,000 a year.
Vähähiilihydraattinen saattaa lisätä paksusuolensyövän riskiä:
http://news.bbc.co.uk/1/hi/scotland/north_east/6764169.stm
The researchers said they had discovered a link between consuming carbohydrate and the production of a fatty acid in the gut that protects against colorectal cancer.
The acid, called butyrate, is produced by bacteria and helps kill off cancerous cells.
The researchers said they found low-carbohydrate regimes could cause a four-fold reduction in the cancer-fighting bacteria.
The researchers said the danger comes if dieters are tempted to keep the level low.
Aiheesta on tullut myös tutkimus, jossa syöpäriski ei olisi kasvanut. Muistaakseni siinä "vähän" kuituja syönyt ryhmä söi kuitenkin 10 - 15g kuitua päivässä.
Tämä oli mielenkiintoinen:
Researchers find only vegetarian low-carb diet is associated with lower risk of heart disease
http://biosingularity.wordpress.com...arb-diets-and-risk-of-coronary-heart-disease/
Tehokas laihtuminen vähähiilihydrattisella johtuu "nälkiintymishormonista"? Tässäkin tullaan taas tähän yksilöllisyyteen, geneettisiin eroihin:
The degree to which the physiological effects of a ketogenic diet in humans mimic those seen in mice remains to be determined, but Maratos-Flier is almost certain that low-carb, high-fat diets won't work for everyone. "It may be that some people are more likely to turn on FGF21 than others," she speculated. "In obese individuals, for example, high insulin levels may interfere with the liver hormone." http://www.scienceagogo.com/news/20070506001434data_trunc_sys.shtml
"The Atkins attitude", hiilihydraattien puutteen aiheuttama ärtyisyys; vihan, jännittyneisyyden ja masennuksen tunteita dieetillä:
Do the chips that don't pass the lips of low-carb dieters weigh heavily on their shoulders instead? People who avoid certain foods or are reducing their food intake are famous for irritability, but many who are testing low-carbohydrate approaches like Atkins and the South Beach Diet are reporting unusually high feelings of anger, tension and depression. "It's called the "'Atkins attitude,' " says Judith Wurtman, director of the Women's Health Program at the Massachusetts Institute of Technology and the Adara Weight Loss Center, both in Boston. "It's very well-documented." http://www.revolutionhealth.com/hea.../learn-the-basics/diet-myths/low-carb-unhappy
Kaikkea ei voi saada pillereistä:
Current estimates are that nearly 33-50% of cancers can be prevented through a healthy diet. The recommendations above come from hundreds of research studies which show a link between cancer prevention and a high intake of fruits, vegetables, whole grains and legumes. Hundreds of studies also support the link between a high fat diet, high intake of red meats and increased incidence of cancer. The Atkins plan defies all this research and translates into a diet that may put you at increased cancer risk. Don't think that adding supplements to your diet - which you must do on the Atkins plan - equals the same nutrition you get from eating real foods. Fruits, vegetables and whole grains are loaded with thousands of substances, called phytochemicals, which are showing significant promise in chronic disease prevention. How these substances work to prevent illness, cancer, and disease is not completely understood. To be effective, these chemicals interact with each other and the complex combinations can only be obtained from eating whole foods. You simply can't get all these phytochemicals in a pill. http://www.thedietchannel.com/atkins.htm
Hiilihydraatit eivät johda ylipainoon ja sairauteen:
Healthy populations eat carbs
The idea that significant amounts of carbohydrates in the diet lead to obesity and illness (a concept supported by low carb plans) is completely contradicted in many global epidemiological studies. For example, Japan, which has some of the world's lowest rates of obesity, heart disease, cancer and diabetes, has a diet which is very rich in carbohydrate content. The Japanese enjoy rice, vegetables, beans and legumes, and fruits at most meals. They have a diet that is very low in saturated fat and red meats; however it is high in fish which contain protective omega-3 fatty acids. The healthy, yet high carb, traditional Japanese style diet would be contraindicated under the Atkins plan. What a shame considering how much more healthy this population is than America.
http://www.thedietchannel.com/atkins.htm
Ja vielä samasta linkistä:
The bottom line in weight loss: calories eaten must be less than calories burned for weight loss to occur. With so little food choices on the Atkins diet, it's easy to see why people eat fewer calories and therefore lose weight. There's nothing magical behind the hype about low carb plans.
Health risks of the Atkins diet
While many following the Atkins plan will never suffer any serious or major side effects, probably due to inability to adhere to the diet long term, a great many have suffered serious consequences. For one thing, we know that extremely high protein diets, like Atkins, can lead to acidic urine. Acidic urine leaches calcium from the body, which significantly increases one's risk for osteoporosis and kidney stones. On the website atkinsdietalert.org , we learn about a man from Florida whose cholesterol shot up from 146 to 230 after two months following the Atkins plan; Rachel Huskey, just 16 years old, collapsed and died due to electrolyte imbalances probably attributed to the Atkins plan; and a woman from California experienced gall bladder disease and kidney stones (which is a common occurrence due to calcium loss) after just six months on the Atkins diet.
Kamala lista riskejä!
:
The Dangers of Low-Carb Diets
Everyone’s talking about low-carbohydrate diets these days. Although the promoters of these diets claim that they are the “magic bullet” for weight loss, scientists and nutritionists are sounding the alarm that low-carb diets may cause a person to “gain” some very serious health risks.
A low-carb diet is simply a low-calorie diet in disguise. But more importantly, low-carb diets are, by design, high-fat diets. The creators of these diets have to figure out what to tell people to eat if they can’t eat carbohydrates. The only other options are fats and proteins, and the result is a dangerous, seriously unbalanced diet.
Low-carb/high-fat diets:
• may increase the risk of contracting serious chronic diseases;
• may increase the risk of birth defects and childhood cancers;
• are not more effective for weight loss;
• may cause fatigue and lethargy;
• may cause cognitive difficulties;
• can make people—especially women—short-tempered.
Low-carb/high-fat diets pose dangerous health risks and may increase the risk of contracting serious chronic diseases.
Studies have linked extreme low-carb/high-fat diets to an increased risk of developing certain disease states, including:
• Alzheimer disease
• blindness and macular degeneration
• some forms of cancer
• cardiovascular and heart disease
• c-reactive protein/inflammation
• metabolic syndrome and insulin resistance (ohoh, ohoh!!!)
• osteoporosis
• kidney stones
This is due to increased levels of saturated fat and dietary protein in the diet, with inadequate nutrition coming from plant-based phyto-chemicals. http://www.barillaus.com/Home/Pages/Dangers_of_LowCarb_Diets.aspx#Chronic_Disease
Jokainen saa tehdä näistä omat johtopäätöksensä. Aina hiilihydraatteja rajoitettaessa joudutaan energia ottamaan painotetummin proteiinista ja rasvasta, ja etenkin jos ei rajoiteta kaloreita, tulee näitä silloin nautituksi runsaasti. Biologisesti ajatellen ihminen ei ole peto, vaan sekaravinnon syöjä. Tästä kertoo jo ruoansulatuselimistömme rakenne ja hampaiden malli, puhumattakaan aineenvaihdunnastamme. Vähähiilihydraattisen ruokavalion edut saattavat olla haitallisesta ylipainosta kärsivän kohdalla isommat kuin haittapuolet, ja jos hän pystyy sellaista ruokavaliota noudattamaan tarpeeksi pitkään laihdutustarkoituksessa on se varmasti ihan "jees". Mutta entäpä jos ei ole tarvetta laihtua? Elämäntapana? Muistetaan vielä että
laihduttava ruokavalio ei ole yhtä kuin terveellinen ruokavalio, ihminen lihoo kun se syö yli tarpeen, tuli ne kalorit mistä hyvänsä. Ruoan on tarkoitus antaa ihmiselle energiaa, suojaravintoaineita ja rakennustarpeita (lihasten ja muiden elimien uusiutumiseen ja mahdolliseen kasvuun, eri aineiden tuottamiseen kuten hormonit, entsyymit ym. ym.). Ruoan ei ole tarkoitus laihduttaa, ruoan on tarkoitus pitää ihminen hengissä ja terveenä. (Lisäänkö vielä että IMO, jokuhan voi ihan aidosti olla eri mieltä?;)) Meillä nyt vaan sattuu elämä ja ruoan hankkiminen olemaan liian helppoa (huomattavasti suurempi osa maailman ihmisistä kärsii päinvastaisesta), ja sitä kautta läskinpoistotarve. Ruoat ovat myös monesti hyvin pitkälle käsiteltyjä; on liian sokeripitoisia, liikaa suolaa ja rasvaa ja vaikka mitä. Itse suosin puhtaita perusraaka-aineita ruoanlaitossa, vähärasvaista lihaa ja maitotuotteita, rypsäriä, hedelmiä, kasviksia, kokojyvätuotteita.. ja sellaista ruokaa saakin syödä aika tavalla että kasvaa. Jos joku haluaa harrastaa karppausta elämäntapana niin se on kullekin oma päätös, ja yleisesti ottaen minulla on suomalaisista karppaajista sellainen kuva, että suuri osa ottaa huomioon eri ravinteiden saannin niistä kasviksista joita on lupa tietyssä määrin syödä. Jopa kuiduista ollaan kiinnostuneita. Hyvä niin. Ei mulla muuta.;)
Mitä muut mieltä?
