SuperLowCarb.com - High Carb Diets

High Carb Diets

Early in 2004, a study was done that links high carb diets to colon cancer. Another more widely publicized study was done later that links high carb diets to breast cancer. And yet another study was done that links high carb diets to an increased incidence of cataracts.

High Carb Diets and Colon Cancer

A study done at Harvard University showed that women who tend to have high carb diets (that is, they eat large amounts of high glycemic index carbs, which are foods like white flour products, white rice, white potatoes, sodas and sweets) they have a higher risk for colon cancer. What happens is when they eat these foods, their blood sugar and blood insulin levels go soaring, which causes hormonal changes that can stimulate the growth of cancer cells. However, the risk wasn't as high for women who ate average amounts of the same foods.

High Carb Diets and Breast Cancer

Another highly publicized study suggested that women who eat high carb diets (meaning they got 62% or more of the calories from carbs) are 2.2 times more likely to develop breast cancer than those whose carb intake accounted for 52% of their calories. However, this study was done in Mexico, and Mexican women tend to eat more carbs like tortillas, bread and sodas than American women do. In addition, their intake of sucrose was high. (Sucrose is basically table sugar.) These are the kinds of carbs in a high carb diet that cause elevated levels of insulin, which can stimulate estrogen which contributes to breast cancer.

Not only do American women eat fewer carbs, but they eat different carbs--more complex carbs. This same study also showed that women who eat more complex carbs (like whole grains, fruits and vegetables) had a lower risk of breast cancer. This could be because of the antioxidants found in fruits and vegetables.

High Carb Diets and Cataracts

Another strike against high carb diets rich in refined sugars and refined flour is the risk of cortical cataracts, which is the second most common kind. A study found that women who eat 200-268 grams of carbs a day were 2.5 times more likely to get cortical cataracts than women whose carb intake was less. (The human body only needs 130 grams of carbs a day to produce enough glucose for the brain to function properly, and most of us take in far more than that.) It appears that when you double the amount of carbs you need, you double your risk. Researchers found that excess amounts of glucose can damage proteins in the eye's lens.

The best thing you can do to cut your risk of all three of these conditions is to eat more fruits and vegetables and cut your intake of white sugar, desserts, white bread, white rice and regular pastas. Instead, choose whole wheat or whole grain breads, whole wheat pasta, brown rice, oats or whole grain cereals. Also avoid trans fats and saturated fats. Instead use extra-virgin olive oil.

Up next:

Choosing a good low carbohydrate diet that works for you, and the advantages of a low carb diet.