Take the Atkins’ Revolution, line the supermarket shelves with tempting, low-carb snack foods, and throw in the clever sound bite “sugar feeds cancer”, and it’s no wonder that those who are cancer-concerned are cutting carbohydrates, piling on the protein and crunching into “carb-smart” crackers-all in an attempt to look better, feel better and restore their health.

The concept of achieving optimal health by munching on a double bacon cheeseburger wrapped in a leaf of lettuce can be quite appealing to some. A low-carb diet does appear to have some merit. After all, studies have shown that those who follow the advice of the late Dr. Atkins and other low-carb diet proponents are able to lose weight and decrease unhealthy blood triglyceride levels. Futhermore, researchers have linked diets high in processed sugar to an increased risk of breast, colon and pancreatic cancers. Blood sugar elevations, in response to diets high in refined carbohydrates, may also negatively impact immunity by impairing white blood cell production. These possible health hazards, plus the risks of diabetic complications and tooth decay, make the choice to avoid sugar crystal clear!

So why is there continued debate over whether “to carb” or “not to carb”? Despite (or perhaps because of) the widespread media coverage about these diets, many people are still “carbohydrate confused”-they don’t fully understand the difference between “bad” carbohydrates (like white sugar, flour and refined food products containing these ingredients) and “good” carbohydrates (like legumes, whole grains and starchy vegetables). They spend their energy and valuable time searching for the glycemic index of certain foods without taking into account the effect of the whole meal on blood sugar levels. Believing in the basic tenet that carbohydrates are toxic may lead an individual to severely restrict every kind of carbohydrate, an especially bad idea if someone is undergoing cancer treatment. Losing weight too quickly or avoiding certain food groups may impair immunity and elevate the risk for malnutrition-increasing the likelihood that cancer treatment may need to be interrupted while the patient takes time to “rebuild”. Additionally, there are no long-term clinical studies to show that low-carb diets are effective at keeping the weight off or that they are safe. A number of population studies, however, have indicated that diets consistently high in saturated fat and animal protein may raise the risk of many cancers and contribute to an unhealthy, inflamed state in the body-clogging arteries, impairing immunity and contributing to overall toxicity. In addition, diets without plenty of fruits and vegetables are lacking in health promoting vitamins, minerals, fiber and phytochemicals-cancer-protective compounds that can only be found in plants!

Breaking bread at your next meal doesn’t have to wreak havoc with your blood sugar or your weight. Rather than avoid all carbohydrates or limit your meals to foods with a low glycemic index, you can control your weight and maintain blood sugar levels more effectively by eating a mixed meal: combining portions of lean animal proteins or soy with colorful fruits and vegetables and hearty grains. Dietary fiber from plants can improve glycemic control and help the body to rid itself of cancer-causing compounds.

The National Cancer Institute recommends consuming at least 25 grams of dietary fiber per day-easily obtained by eating a high fiber cereal like Kashi for Good Friends or Bran Buds for breakfast, homemade bean soup with whole wheat crackers and a piece of fruit for lunch and stir-fried veggies and tofu over brown rice for dinner. Stabilize blood sugar levels by eating small, frequent meals throughout the day and never, ever skip a meal. If you limit sweets in your diet (like table sugar, desserts, candies and bakery items) for special occasions, watch portion sizes and include a never-a-quick-fix-but-always-effective exercise plan, you can achieve optimal health without going crazy over carbohydrates. Now that’s having your cake oatmeal-raisin-walnut-carrot cake, of course!) and eating it too!

By: Kim Dalzell

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