Eating Low Carb
Many experts attribute the large scale epidemic or obesity in the United States, where 1/3 of all adults are obese in large part to a steady increase over a prolonged period of time in the intake of unhealthy carbohydrates, which include, but are not limited to table sugar and all items made from it, refined starches, processed food and even too much fruit sugar.
According one study, (Cohen E, et al., Statistical Review of U.S. Macronutrient Consumption Data, 1965–2011), the number of overweight and obese Americans rose from 42.3% to 66.1% from 1971 to 2011 and during this time:
- The consumption of fat decreased from 44.7% to 33.6%
- The consumption of carbohydrates increased from 39% to 50% from 1965 to 2011
Two types of fiber exist: Soluble fiber dissolves in water; insoluble fiber does not.
Soluble fiber becomes a gel like substance during digestion. Insoluble fiber remains intact and helps clear the digestive tract of wastes and adds bulk to stools.
Fiber supports healthy digestion and elimination processes. Health professionals recommend consuming at least 20 grams of fiber daily.
The ideal recommendation given by The Institute of Medicine suggests:
- Men 50 years and under –> 38 grams
- Women 50 years and under –> 25 grams
- Men 51 years and older –> 30 grams
- Women 51 years and older –> 21 grams
