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Washington, March 7, 2003
Concerned about a fundamental nutritional shift now occurring
in the diets of millions of Americans, one health organization
is attempting to clarify the role of carbohydrates in weight
management.
The American Institute for Cancer Research (AICR) says the
widespread “all or nothing” approach to carbohydrates,
chiefly inspired by misreadings of popular diets, is simply
too simplistic and potentially dangerous.
That’s why the most recent issue of the quarterly AICR
Newsletter, arriving this week in some 1.5 million American
homes, features a front-page story that clarifies this timely
issue in a concrete, easy-to-understand style.
“The word is on the street,” said Melanie Polk, RD, Director
of Nutrition Education at AICR. “You hear it repeated
over and over around the water cooler, at parties, and over
dinner with friends: carbs are bad. The truth is a bit more
complicated than that.”
Polk points out that even the most restrictive “low-carb” diets
qualify their position with regard to healthy foods that contain
carbohydrates. Acknowledging that vegetables, fruits and whole
grains provide health benefits and protection from chronic
disease, most high-protein diets manage to make some room for
these important foods.
Regardless, the only message many Americans are hearing is, “Cut
the carbs.”
The cancer experts are concerned that this is just the kind
of misinformation that plays into Americans’ desire for
simple solutions. In fact, an AICR survey conducted two weeks
ago shows that 78% percent of Americans believe that the kind
of food they eat is more important for managing their weight
than the amount of food they eat.
“That’s four out of five Americans who say they’d
rather cut out entire categories of food from their diets than
look for healthy ways to scale back their overall consumption,” said
Polk.
“So we’re taking our message to the people,” she
said. “We’re using our newsletter to put the current
controversy in perspective for millions of weight-conscious
Americans.”
The AICR Newsletter, which has a simple, traditional design
and content, contains information about the latest research
results on the diet-cancer front, as well as practical ideas
and recipes for putting this research into practice. It is
intended to speak to the public in a clear, friendly way, free
of scientific jargon and dietary admonitions.
“People need to learn more about the issue, and this
article lays out the evidence for and against cutting fat,
cutting
carbs, or cutting calories,” Polk said. “It offers
the kind of take-home message Americans need to hear, now more
than ever.”
(The newsletter article follows below)
The
American Institute for Cancer Research is one of the nation’s
largest cancer charities, focusing exclusively on the link
between diet and cancer. The Institute provides a wide range
of education programs that help millions of Americans learn
to make dietary changes for lower cancer risk. AICR also
supports innovative research in cancer prevention and treatment
at universities,
hospitals and research centers across the U.S. The Institute
has provided over $65 million in funding for research in
diet, nutrition and cancer. AICR is a member of the World
Cancer
Research Fund International.
American
Institute for Cancer Research
Newsletter 79, Spring 2003
Protein vs. Carbohydrates:
A Weight-Loss Choice?
With 64 percent of Americans overweight or obese, the experts
are debating what kinds of foods put on the pounds. A balanced
diet is the best way to prevent cancer and heart disease while
managing your weight.
What's making americans over- weight - the fat or the carbohydrates?
People all across the country are debating this issue. Do you
lose weight by eliminating most of the fat in your diet? Or
do you shed those pounds by eliminating the carbs and filling
up on protein along with the saturated fat that comes with
it?
"The answer is that you do neither," says Dr. Ritva Butrum,
AICR's Vice President for Research. "If you want to
lose weight and stay healthy, you have to eat fewer calories
and
exercise more, not simply cut whole categories of foods from
your diet."
The stakes in this debate are high because certain kinds of
fat are linked to higher long-term risk for cancer and other
chronic diseases. On the other hand, certain types of carbohydrates
- particularly vegetables and fruit - are linked to lowering
that risk.
Choosing Healthful Fats and Carbs
Originally, health experts recommended reducing overall fat
intake for heart health and lower weight. However, recent
research shows that some fats, used in moderation, may have
health benefits.
Highly monounsaturated fats like olive and canola oil are
considered to be "heart healthy." Similarly, laboratory
tests suggest that omega-3 fatty acids (found in fatty fish,
flaxseed,
walnuts, and canola and soybean oils) may help protect against
cancer.
The questionable fats that some cancer research studies show
to be hazardous are saturated fats from animal proteins,
such as red meat, whole milk and butter. Health experts also
advise
avoiding products using "partially hydrogenated vegetable
oil," which contain harmful trans-fatty acids. Most
margarine also contains trans-fats, but after public pressure,
some companies
created versions that do not; just check the labels.
At the same time, some scientists argue that refined carbohydrates
like white sugar, white rice and processed cereals raise insulin
levels. In turn, this leads to overeating and storage of excess
fat at the waist and hips.
On the other hand, unrefined carbohydrates such as whole wheat,
brown rice and bran cereals are digested more slowly and contain
dietary fiber that solid research evidence shows is linked
to lower colon cancer risk.
The cancer-fighting vitamins and phytochemicals in fiber-rich
vegetables, fruits, whole grains and beans are another important
health benefit. Dismissing these foods simply because they
are carbohydrates is short-sighted, Butrum says.
"Abandoning fruits and vegetables because they also
contain carbohydrates could prove disastrous to your health.
A much
wiser course is to eat moderate portions of the types of
carbohydrates and fats that are good for long-term health," she explains.
AICR's rule of thumb makes it easy to choose the right foods
in the right proportions. Look at your plate: 2/3 (or more)
should be filled with vegetables, fruit, whole grains and beans;
and 1/3 (or less) should hold lean animal protein. This proportion
of plant foods to meat and dairy will provide more health-promoting
fats and carbohydrates and fewer potentially harmful ones.
Eat Less and Exercise More for Weight Loss
For those concerned about weight loss, reducing portion size
and increasing physical activity level is the best course.
Experts believe that promotional practices such as "supersizing" and "value
marketing" have confused people about reasonable portion
sizes. As a result they are consuming approximately 148 more
calories per day than they were two decades ago. These added
calories could amount to a weight gain of 15 pounds per year.
As you compose your meals to be 2/3 plant-based foods and 1/3
animal protein, gradually reduce the size of portions. The
chart on page 12 shows standard serving sizes, according to
U.S.D.A. Ask yourself how many of those standard serving sizes
go into the portions you usually eat, and use them as a guide
to adjust your diet to be more healthful. Reduce your portion
sizes gradually. Then add more physical activity to your schedule,
and weight loss will probably result.
If your weight does not decrease after a few weeks of reduced
portion sizes and increased activity, contact your physician
or a registered dietitian for an individualized plan. For more
information about proportion and portion size, call 1-800-843-8114
and request a copy of The New American Plate brochure.
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