The low-
carb diet has been around for years. When it regained popularity several years ago, many dieters saw it as a green light to eat bacon and sausage to their heart's content. A couple of years into this trend, the South Beach diet came onto the scene. The South Beach diet recommends leaner protein sources such as chicken, turkey, fish, nuts and beans.
In a previous blog, I wrote that over the long term, low-
carb and high-
carb diets resulted in a similar amount of weight loss. Many people prefer a low-
carb diet as it keeps them away from food in which they tend to indulge (pasta, rice, etc). One of the main concerns
clinicians had with low-
carb diets is the effect of the large amounts of protein on the kidneys. Those concerns have been unfounded. If low-
carb diets work for some people and they are safe, which low-
carb diet which is the best?
A new analysis of nearly 130,000 people from 2 large, long running studies found that low-
carb diets relying more on meat for protein were associated with a 23% increased risk of death. Low-
carb diets with more of the protein from plant sources were associated with a 20% lower risk of dying during the study period.
A recommendation to limit meat and increase plant protein sources can also be found in the food guide pyramid. High beef and pork intakes have been linked to higher cancer and cardiovascular levels.
Besides those on low-
carb diets, plant protein sources are also important for vegetarians. Some good plant protein sources are beans, lentils, nuts and seeds. Beans come in many varieties including kidney, black, white, navy and chickpeas. Nuts can be added to many vegetable or pasta dishes and nut butters can be added to sauces. Some grains are also great sources of protein including
quinoa, b
ulgar, whole wheat and brown rice. Tofu and
tempeh are
versatile options and can be added to many dishes. Some dairy products are also a great source of protein, however, as they have their own food group, extra dairy items should only be used as a protein source as a last resort.
Can't due without meat? Have you tried any of meat alternatives such as products from Morning Star Farms and Amy's? If you tried them 10 years ago and thought "yuck", give them another try. Large improvements in taste and quality have been made over the years. If you do not like the meat substitutes and really want meat, just watch your portion sizes. A three ounce piece of meat is considered a serving. This is about the size of your palm or a deck of cards. You can also cut off all
visible fat, drain fat off of meat, choose lean cuts of meat and take the skin off of turkey and fish. Another option is to consider meat a side dish, not the main course. Use vegetables as your main course to keep your carbohydrates down.
Protein sources come in all textures and tastes. On any kind of diet, don't limit your choices to just meat.
