SUMMARY

• Low fat diets limit the intake of fat decreasing the amount of fat that will end up being stored in the body. By keeping outside fat sources low, the body will more likely use its’ own stores when that type of fuel is called upon, thus reducing body weight.
• Low carbohydrate diets limit the intake of carbohydrates. When the body’s preferred source of fuel (carbohydrates) is limited, the body instead utilizes more fat, and this in turn leads to weight loss.
• Overall, moderation in our eating habits combined with adequate physical activity is the ultimate winner. In order to lose weight one must burn more calories than have been consumed.
• Turtle Mountain offers a variety of great tasting products that meet the needs of those pursuing a low-fat or low-carb lifestyle.

LOW FAT VS. LOW CARB DIETS

Nearly two-thirds of Americans are overweight or obese.¹ From 1960 to the year 2000, obesity among American adults rose over 15 percent from 13.4% to 30.9%². Many diets during this time period focused primarily on limiting the intake of fat. Americans as a whole consume more fat than the recommended daily amount. Diets that focused specifically on lowering the intake of carbohydrates did not come into the mainstream until the 1990s. The popularity of low-carbohydrate diets reaching their peak at around 32 million Americans reported by one 2003 poll³.

Comparing the effectiveness of low-fat diets to low-carb diets is an ongoing area of study and at times rather heated debate in the health profession. Knowing the ins and outs of each type of diet can help us as consumers make better-informed decisions.

LOW FAT DIETS

The traditional low-fat diet recommends approximately 25-35% of total calories come from fat sources (<7% saturated fats), 50-60% calories come from carbohydrate sources, and another 15% of calories come from protein sources. The U.S. government still recommends limiting the amount of fat in the diet as part of a health lifestyle1. The United States Department of Agriculture (USDA) and Department of Health and Human Services (DHHS) recommends total fat occupy between 20-35% of daily calories, with most fats coming from monounsaturated and polyunsaturated sources.

Limiting the fat in a person’s diet also decreases the amount of fat that will end up being stored in the body. By keeping the body’s access to outside fat sources low, the body will more likely use it’s own stores when that type of fuel is called upon, thus reducing body weight. One of the bigger complaints about the traditional low fat diet is that the recommended calories do not satiate a person’s appetite, leading a person to consume far more total calories than the recommended daily amount (ever heard of people eating a whole box of low-fat cookies in one sitting?). This may be overcome in part by consuming healthy snacks throughout the day to avoid overeating at mealtimes.

When looking at the health literature on the subject, low fat diets are at this time far better documented in the journals. For one reason, they have simply been popular for a longer period of time than the low carbohydrate diets.

LOW CARB DIETS

Low carbohydrate diets limit the amount of carbohydrates in the diet. The Atkins Diet – the diet that started the trend – recommends limiting total carbohydrate intake to 20 grams during the introductory period, followed by phases that allow slightly more carbohydrates, but still keeping the total well below what the latest Food Guide Pyramid recommends. The basic premise behind this type of diet is that the body has two sources of fuel: carbohydrates and fat. When the body’s preferred source of fuel (carbohydrates) is limited, the body instead draws from the body’s fat stores, and this in turn leads to weight loss. To quote Dr. Atkins, “To make the backup system the primary system, all we must do is see to it that no significant degree of carbohydrates are available.”⁵ Many health professionals however are still weary about the claims of the low carb gurus and caution that not enough scientific studies have been conducted to fully understand the long-term implications.

One additional proposed benefit behind the success of the low carbohydrate diet is that because higher-fat foods are allowed, a person becomes satiated faster and thus consumes less overall calories than the person on the low fat diet. This aspect of low carbohydrate diets has been studied, and many health professionals believe this to be the driving force behind individuals losing weight on low carb programs.²

In the current literature on the subject, there does not seem to be a consensus on the value of low carbohydrate diets, due to the short time frame in which the studies were conducted. It does appear however that low carbohydrate diets can be as effective as the more traditional low fat diet in decreasing excess fat stores.² One such study states that “severely obese subjects with a high prevalence of diabetes or the metabolic syndrome lost more weight during six months on a carbohydrate-restricted diet than on a calorie- and fat-restricted diet.”⁶

WHICH DIET IS BETTER?

So which diet is more effective for long-term weight loss – low fat or low carb diets? The jury is still out. Moderation in our eating habits, such as selecting healthy, nutrient rich foods while limiting consumption of fats and oils, combined with adequate physical activity however may be the ultimate winner. The American Dietetic Association cautions that no one diet fits everyone, but that the key is to burn more total calories than you consume.¹ Dr. Mark Anthony, author of Gut Instinct: Diet’s Missing Link, stated in a recent article that “balance, it seems, has precedent and is probably more sophisticated than we suspect.”⁷

The USDA’s new 2005 Dietary Guidelines for Americans adds that exercise is also needed for a healthy lifestyle. The guidelines state that “Eating fewer calories while increasing physical activity are the keys to controlling body weight.”¹ When combined, the old mantra of “eat less, exercise more” has been proven to be the most effective way to lose the fat in the long term. Figure 1 below illustrates the balancing act involved between our food consumption and our physical activity.

Figure 1
Extracted from: Prentice, Andrew M. Overeating: Health Risks [Internet]. Available from: http://www.obesityresearch.org/cgi/content/full/9/suppl_4/S234

When we take the balanced approach, it is possible to learn from both the low fat and the low carb diets. Eat a balanced diet that includes the right kinds of fats, reduce your cholesterol intake, avoid excessive empty carbohydrates, and add more fiber into your diet.

Turtle Mountain offers a variety of great tasting desserts. With the broadest range of dairy-free desserts on the market, we have a product that is sure to meet the needs of those looking to maintain a balanced, healthy lifestyle. Click here for a nutritional comparison of our products versus traditional dairy ice creams.

REFERENCES

1. “Dietary Guidelines for Americans – 2005.” United States Department of Agriculture, U.S. Department of Health and Human Services. 12 Jan 2005.

2. Yancy, William S., et al. “Efficacy and Safety of Low Carbohydrate Diets.” Annals of Internal Medicine 2004 May 18; Vol. 140 Is. 10: 767-777.

3. Lurie, Karen. “Low Carb Science.” Science Central News. 1 Feb. 2005.

4. Gore, Joel M. “Time to Take Low Carb Diets Seriously?” Journal Watch Cardiology. 9 Jul. 2004

5. Heimowitz, Colette, Atkins, Robert C. “Diet Double-dare: Dr. Atkins New Diet Revolution”.

6. Semaha, Frederick, et al. “A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity.” New England Journal of Medicine. May 22, 2003, Vol. 348:2074-2081, No. 21.

7. Anthony, Mark. “Do Low Carb Diets Turn Us Into Fat-Making Machines?”