Carbs Needed for Brain Power?

good carbs i think are somewhat necessary fruits veggies and whole grains.....they make our bodies run properly....it kind of reminds me of machines that need certain amounts of oil and gas to make it go.....our bodies need a mixture of carbs, fats, and protien to make us go....and fiber to really make us GO :laugh: :laugh: :laugh:

Okay I have found Tuff's results and it did take some searching, but this is there report on what they had found.

Could Low-Carb Diets Deprive Your Brain of Fuel?
MARCH 2009

Tufts researchers have found that low-carbohydrate diets, such as the popular Atkins Diet, may reduce cognitive ability. Researchers theorized that low-carb diets could have a negative impact on thinking and cognition because the brain doesn’t store glucose, its primary fuel, but depends on the body’s production of it from carbohydrates in the diet. After only a day or two, even the glucose stored by the body is exhausted and must be replenished by food.

Low-carb diets, however, often restrict dietary carbohydrates to as little as 20 grams a day. The recommended daily allowance (RDA) of carbs is 130 grams, based in part on what the brain needs for fuel.

As low-carb diets promise quick weight loss, their other potential effects are often overlooked. Tufts psychology professor Holly A. Taylor, PhD, corresponding author of the new study, which was published in Appetite, says, “Diets can affect more than just weight. The popular low-carb, no-carb diets have the strongest potential for negative impact on thinking and cognition. The brain needs glucose for energy, and diets low in carbohydrates can be detrimental to learning, memory and thinking.

The Tufts researchers compared 19 women who were allowed to choose a low-carb diet, similar to the Atkins plan, or a reduced-calorie diet recommended by the American Dietetic Association (ADA). Self-selection, to insure the best possible compliance, led to nine on the low-carb diet and 10 picking the ADA plan. The women were tested for long- and short-term memory, spatial memory and visual attention 72 hours before starting the diets, and again 48 hours and one week after going on the diets. Carbohydrates were then reintroduced, and the women’s cognitive abilities were retested at the two- and three-week points.

“Although the study had a modest sample size, the results showed a clear difference in cognitive performance as a function of diet,” Taylor reports.

Those on the low-carb diet suffered a gradual decrease in memory performance and scored slower reaction times on all tests. Previous studies have suggested that low-carb diets can improve short-term attention span, however, and the low-carb group did outperform the ADA group in attention tests. Neither subjective ratings of hunger nor average weight loss (4.4 pounds) varied between the two groups.

The good news for low-carb dieters is that cognitive performance improved after carbohydrates were reintroduced to the diets. But long-term adherence to a low-carb regimen could have negative effects on mental skills for at least as long as the diet lasts. As Taylor and colleagues conclude, “The macronutrient makeup of various weight-loss regimens is likely to have both positive and negative effects on our ability to think, attend and remember.”

It just goes to show... following Canada's food guide...or the Food Pyramid in The US is the best way to go. Eat things in moderation, drink water and exercise regularly.

I have been doing this since January ...no cutting out carbs or sugar or fat and I have lost 72 lbs.

It works for me

although i did forget to say earlier...it's fair to say there are people with different needs and requirments for foods.......everyones body is different....i think carbs are neccessary but i cant eat 130carbs a day ...i'll have the carb overload feeling unless all of my carbs are natural ones.....my body burns the carbs very very very slow tho....but i would never recommend cutting them out entirely

I've found that my optimum carb level is not low (below 100, for me). I tried it and felt crummy, not just foggy but physically exhausted. I upped the carb level a little at a time until I got to a level that works better for me. My goal is to avoid processed, white carbs and make sure the ones I do take in are from veggies, fruit, and whole grains (well, except for my nightly ice cream ). It's working like a charm!

I've found that my optimum carb level is not low (below 100, for me). I tried it and felt crummy, not just foggy but physically exhausted. I upped the carb level a little at a time until I got to a level that works better for me. My goal is to avoid processed, white carbs and make sure the ones I do take in are from veggies, fruit, and whole grains (well, except for my nightly ice cream ). It's working like a charm!

That sounds very reasonable. I do on occasion still eat whole grains, I just try to avoid bread/pita/whatever in general. But I still eat a tortilla on occasion and I know that I won't avoid it forever.

Thanks!

oooo u know whats really good?...smart and delicious wraps....i get the extra virgin oil/ rye and it has 13 grams of fiber and only 90 cals :noway: :noway: sooooo yummy too

Your body produces its own glucose at the expense of amino acids (dietary protein and muscle) and the glycerol backbone of fats (from the diet or circulating fatty acids), so you are never without it. Otherwise, you would indeed die. The brain uses both glucose (carbohydrates) and ketones (from amino acids and fatty acids) during times of low dietary-carbohydrate intake. It takes a few days or weeks to adjust to the change. There are certain energy systems that suffer in terms of efficiency due to a carb-restricted diet, so it's certainly not for an athlete, but can be just as effective as plain old caloric restriction when it comes to fat loss.

I have to say that I have NOT found this to be true (at least for me). I eat between 50 and 75 g carbs daily. Have for over 15 months. I'm MORE alert and happier than I have been in the last 20 yrs.

Now, I do find that if I lower my protein (under 100 g / which would be about 50 g per normal person, due to bariatric surgery I had) I do get confused and my memory is not as good.

I really think it has more to do with what YOUR own body does with the nurtients you put into it.

I would suggest leaving sugars and white flour (anything white) alone, use higher fiber breads instead of white things. You will find it helps weight loss and you will feel much better!

I said that earlier in the post that everyones body performs differently :flowerforyou: i am the same way i cant eat too many carbs or i get sluggish :bigsmile:

It just goes to show... following Canada's food guide...or the Food Pyramid in The US is the best way to go. Eat things in moderation, drink water and exercise regularly.

I have been doing this since January ...no cutting out carbs or sugar or fat and I have lost 72 lbs.

It works for me

Completely agree!!!!
I'm not saying cutting out carbs can't work, I'm no expert. But I would rather go with a method that has really stood the test of time (and yes I know there will be people who will take exception to that statement). Also, I don't see the point of completely cutting out anything if it is not necessary. :happy: To me living life to the fullest includes fruit and a plate of pasta every once in a while!:flowerforyou:

It just goes to show... following Canada's food guide...or the Food Pyramid in The US is the best way to go. Eat things in moderation, drink water and exercise regularly.

I have been doing this since January ...no cutting out carbs or sugar or fat and I have lost 72 lbs.

It works for me

Completely agree!!!!
I'm not saying cutting out carbs can't work, I'm no expert. But I would rather go with a method that has really stood the test of time (and yes I know there will be people who will take exception to that statement). Also, I don't see the point of completely cutting out anything if it is not necessary. :happy: To me living life to the fullest includes fruit and a plate of pasta every once in a while!:flowerforyou:

But it hasn't stood the test of time. When grain became introduced into the world eating plan, diseases and obesity came about. Humans are not meant to eat grains, that is the reason for so many diseases and ailments in the world now days.......

Obesity
Diabetes
Autism
ADD
all types of auto immune disorders
Bi-polar disorder
PCOS

Just to name a few.............I could go on and on with the research I have been reading.

Let me preface this by saying that I've cut down on my carbs a great deal, since coming to this site. However I came across this article that has convinced me not to go below 130 grams of carbs a day. My job is based on my 'brain power' and if I can't think straight, I won't have an income. :-)

To paraphrase: The article speaks of a study done by Tufts university where there were two groups of people - the control group on a low calorie diet, and one on a 'low' carb plan (they say low carb but they did tell the women to eliminate carbs, which means none). The women on low carbs did worse on tests of 'working memory' (Or why did I walk into this room?)

They state that 'the brains primary fuel is glucose'. I did not know that and always thought it was protein!

The conclusion is that the brain needs about 130 grams of carbs a day for optimal operation. While I have not yet found the text of the study itself online and do not know how significantly 'worse' the low carb women did, the article itself is worth a read. And 'moderation in everything' seems to again win the day.

http://caloriecount.about.com/blog/partners/dieting-brain-drain-b329659?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20090819&utm_term=continue1

i bet you i can find it, i have access to a lot of psych portals online because of my university! let me give it a shot...i love your definition, or the definition that you got for working memory, it is super laymans lol, but thats ok for those that don't know what it is!

gonna try right now!

Your body produces its own glucose at the expense of amino acids (dietary protein and muscle) and the glycerol backbone of fats (from the diet or circulating fatty acids), so you are never without it. Otherwise, you would indeed die. The brain uses both glucose (carbohydrates) and ketones (from amino acids and fatty acids) during times of low dietary-carbohydrate intake. It takes a few days or weeks to adjust to the change. There are certain energy systems that suffer in terms of efficiency due to a carb-restricted diet, so it's certainly not for an athlete, but can be just as effective as plain old caloric restriction when it comes to fat loss.

I agree with this and was going to post something very similar.

I can personally attest that since I have made my carb % low to only 5-10% of my daily intake, I NO longer have brain fog.

Humans do not need grains, sugar and the like to provide mental clarity. I can find and post several articles that will refute every bit of what the original article states.

I know people that consume 0 (zero) carbs and they perform very well in every aspect of life. Mentally, physically and athletically..............One of the people I know, eats hamburgers for breakfast and steaks for supper, weighs about 120 pounds at 5'4" and is rock solid muscle and does triathalons.

I'm not saying ketosis is healthy. There are plenty of actual research articles available on PubMed that illustrate that ketones increase the expression of potentially harmful genes and increase oxidation of LDL cholesterol which is what promotes the immune response that causes plaque buildup in arterial walls. I'm just saying that you don't need carbohydrates to survive. Without a doubt your triathlon-running friend would perform better if they were to utilize carbohydrates.

I am healthier myself since switching to a ketogenic plan. My blood work is better than it has been in years........

I will slowly bring myself out of ketosis once I get the weight off, but not until then. Also, I have to learn not to indulge in so much fruits as that automatically drives my triglycerides up and throws off my A1C too.

My triathalon running friend does quite well, she has plenty of medals and awards to show for her progress.

If I can get my diabetes reversed within the next 6 months, I will be re-enlisting into the Army to finish out my years so I can retire a veteran, instead of just being a veteran.

i am only copying interesting parts... cause it is too long.

"Digit span (forward and reverse)

The baseline analysis showed no diet group differences for digits recalled in either order. Analyses showed no significant effects on forward recall. Reverse recall performance showed interaction between diet and test session (F(3, 51)=2.87, p<.05) (see Fig. 3 ). Follow-up two-tailed, independent sample t-tests showed that diet group differences occurred only for the 1-week session, i.e. at the point of greatest glycogen store depletion (t(17)=2.12, p<.05). ADA dieters recalled more digits than LC dieters. No other main effects or interactions reached significance.

POMS

Mood states addressed in the POMS questionnaire included vigor, anger, fatigue, depression, tension, and confusion factors. Only one factor showed any effects: confusion. Confusion scores showed an interaction between diet and session (F(3, 51)=3.664, p<.05). This interaction suggests that the two diet groups reported similar confusion rates for the 48-h and 3-week test sessions, but that ADA dieters reported higher confusion for the 1-week and 2-week sessions (see Fig. 7 ).

In research comparing the effects of a high-fat, low-carbohydrate diet and a high-carbohydrate, low-fat diet, Halyburton et al. (2007) found that working memory, as measured by the reverse digit span, was not affected by diet. In contrast, performance on a speed of processing task showed less improvement over time in the low- relative to the high-carbohydrate condition. In the present study, participants consuming very little to no carbohydrates showed spatial memory and reverse-digit span decrements that were reversed when carbohydrate intake was resumed. There are a number of differences between the Halyburton study and the present research which could account for the different results in cognition and mood. The most relevant factors would be that in the former study, participants were fed planned diets for 8 weeks, whereas in our study participants chose their daily diets and followed particular diet guidelines for only 3 weeks, with carbohydrate intake increasing over the 3-week period. It was our goal in the present study to approximate what individuals following weight-loss diets would do during real-world conditions, and as such, our specific hypothesis and design focused on the early stages of following a restricted carbohydrate diet.

Diets high in protein are reported as being more satiating than other macronutrient components (Bertenshaw, Lluch, & Yeomans, 2008 ; Poppitt, McCormack, & Buffenstein, 1998 ), and the promise of many low-carbohydrate diets is “slimming without hunger.” However, in this study, subjective hunger ratings were the same for both dietary conditions. Further, perception of hunger is also related to increased distracting thoughts about food. The present study provided no indication that differential pre-occupation with food contributed to the cognitive decrements. Performance on two tasks designed to address cognitive interference brought about by food pre-occupation (food-Stroop and food paired associates tasks) showed no effects of diet condition. While dieters tend to display pre-occupation with food relative to non-dieters (Kemps & Tiggemann, 2005 ; Kemps et al., 2005 ), all participants in our study were dieters. The present study provided no indication that the macronutrient composition of the diet produced differences in preoccupation with food. Taken together, these results suggest that changes in cognitive performance related to these two different weight reduction diets cannot be explained by either mental preoccupation with food or distraction by physiological signs of hunger."

SOURCE: Low-carbohydrate weight-loss diets. Effects on cognition and mood
Appetite (February 2009), 52 (1), pg. 96-103

Kristen E. D’Anci; Kara L. Watts; Robin B. Kanarek; Holly A. Taylor

Is my faith in the Canadian Food Guide misplaced? :noway:
Although there will always be exceptions, it seems to be the most agreed apon dietary guide in existence.

Hey Loathsome..........

What about paraphrasing the article................LOL isn't that what you told us in the other thread?

:laugh: :laugh:

you can't paraphrase research!

but what it says, is that there are 19 participants, split up unequally

and they were tested on SEVERAL different components, and caloriecount.com's article totally skewed that to their perception

and while they used a critical region of a=.05 (that is like...5%...i don't know if anyone knows alpha levels,in laymans terms, it is the allowance of error), i feel if they used a smaller alpha level, the study wouldn't have produced the results that maybe they were looking for...it was a small number of participants so i feel right in inferring this

no preoccupation of food between lowcarbers or the american diet'ers

high carbers showed less improvement in reaction time for recall

low carbers had decrements in working memory (spatial and reverse digit span)

so low carbers recalled less items----but this is not a reliable amount of damned people!