"Low-Carb Craze" FAQs

Low carbohydrate diets work by lowering daily carbohydrate intake causing your body to burn its stored carbohydrate (glycogen). The body burns fat to get energy that creates a by-product called ketones, and ketones suppress appetites and cause nausea and fatigue. If this state continues, it can lead to loss of muscle tissue, which means that the weight you are losing is actually muscle loss.

While many dieters try to stay away from carbohydrates in general, they may not be aware that there are vast differences between harmful, “simple” carbohydrates and beneficial, “complex” carbohydrates. While simple carbohydrates can be a leading cause of weight gain, complex carbohydrates improve your digestion and maintain your energy levels. Simple carbohydrates are sucrose, lactose, and fructose:

• White bread
• Sweets such as cake/candy
• Bottled juices
• Table sugar

Complex carbohydrates are starches and grains:

• Whole grains
• Beans
• Legumes

A low-carb diet may produce short-term weight loss through dehydration. Low-carb diets are unsuitable for people with diabetes, coronary artery disease, and gout and kidney disease. The diet also provides fewer servings of grains, vegetables, and fruits than suggested by U.S. dietary guidelines.

According to the new USDA Food Pyramid at www.mypyramid.gov, the amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart below. Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains.

Sex	Age	Serving Size Grains	Serving Size Whole Grains
Women	19-30	6 ounce equivalents**	3 ounce equivalents**
	31-50	6 ounce equivalents**	3 ounce equivalents**
	51+	5 ounce equivalents**	3 ounce equivalents**
Men	19-30	8 ounce equivalents**	4 ounce equivalents**
	31-50	7 ounce equivalents**	3.5 ounce equivalents**
	51+	6 ounce equivalents**	3 ounce equivalents**

**These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

posted 1/30/2006