Good News Tucson - A Family Values Publication

LOWER CARB:
Mediterranean-Type Diet

Craving carbs? One diet that may help with carb craving and is heart healthy is the "Mediterranean" type diet.

Common to the diets of these regions are a high consumption of fruits and vegetables, bread, wheat and other cereals, olive oil, and fish. It is low in saturated fat and high in monounsaturated and dietary fiber.

The Mediterranean diet is similar to the American Heart Association's Step 1 diet, but it contains less cholesterol and has more fats that contain the beneficial linolenic acid (a type of omega-3 fatty acid). These fat sources include olive oil, canola oil, and nuts, particularly walnuts. Fish is eaten on a regular basis. Studies have shown that omega-3 fatty acids lower triglycerides and may provide an anti-inflammatory effect helping to stabilize the blood vessel lining. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans-fatty acids), both of which contribute to heart disease.

Key components of the Mediterranean diet include:

Generous amounts (nine servings) of fruits and vegetables
Healthy fats such as olive oil and canola oil
Very little red meat
Fish on a regular basis.
Whole grains, without trans fats

The Lower Carb Mediterranean-Type diet is a modification of the one mentioned above. The lower carbs help to balance blood sugar and hormone levels, helps with adrenal fatigue, prevent ups and down in energy and mood, and promote weight loss.

What to eat:

1. Foods rich in omega-3 fatty acids, as in fatty coldwater (not farm grown) fish such as: salmon, tuna, trout, herring, mackerel. Eat walnuts, flaxseeds, and green leafy vegetables.
2. Monounsaturated oils, especially virgin or extra virgin olive oil as your primary source.
3. Seven or more servings of vegetables and fruits every day. Minimize fruits, these contain more carbs than vegetables. Should be eaten raw or frozen (not canned). Vegetables slightly cooked, steamed or eaten raw.
4. Good protein (not man-made deli meats), organic meats (raised without hormones, antibiotics).
5. More vegetable protein including peas, beans, lentils, nuts.
6. Whole grains (organic) No white flour, rice, pasta, sugar.
7. Sprouted grain breads are higher in protein, lower in carbohydrates than regular bread (found in the frozen section of the health food store, needs refrigerated).
8. Minimize oils high in omega 6 ie: corn, safflower, sunflower, soybean, cottonseed.

How to Eat:

1. Eat every 2-3 hours to help maintain normal blood sugar levels.
2. Do not eat carbohydrates alone: always add protein to your meals and snacks. Do not eat a carb-only breakfast.
3. Avoid stimulants - caffeine, sugar, alcohol, etc. Stimulants will increase stress hormones.
4. Avoid dead, devitalized and junk food. These rob nutrient stores from your body.
5. Eat whole, real, fresh food. Minimize fruits and fruit juices.
6. Salt with sea salt.
7. Drink plenty of water (filtered or spring water).
8. Reduce or eliminate intake of trans-fatty acids (all hydrogenated oils) which are prevalent in almost all commercially prepared packaged foods.
9. Make complex carbohydrates your smallest food group.
10. Watch portion sizes.

Try it, it just might work for you!!

Sharon Campbell is a Certified Registered Nurse Practitioner (CRNP) who owns A New Creation Women’s Clinic. Well versed in Women’s Health, her emphasis is on reproductive and gynecological health. Sharon can be reached at: 293-1117.