“Carbohydrates are the bane of modern civilization” is something I’ve been saying to my clients for years. I never knew how right I was.

A renowned heart surgeon, Dr. Dwight Lundell, recently wrote an article where he acknowledged that after years of being a physician and conducting over 5,000 heart surgeries, that the number one culprit of heart disease in our society isn’t fat and cholesterol; it’s sugar and carbohydrates. His reasoning stems from the idea that sugars act as an irritant that inflames our arteries, similar to rubbing a steel-wool pad on our skin over and over. Sugars prevent the cholesterol from naturally passing through our system and actually contribute to the laying-down of plaque in our arteries.

For the past 30 years we’ve been told to go on low-fat, high carbohydrate diets and Dr. Lundell’s belief is what has led to a society suffering from obesity, diabetes, and of course, heart disease. He, and other writers like Gary Taubes, who wrote “Why We Get Fat” believe that our diet should consist of mainly high quality proteins found in beef, fish, and chicken, plenty of vegetables, and spare the fruits. Foods from grains, even whole-grain, should be used sparingly, if at all. Oils, like peanut, coconut, olive oil, and even butter (yes! I said butter!) should be consumed as well as protein. Calorie-counting can go “out the window” as they say. Nuts, seeds, eggs and cheese can also be consumed without fear of health consequences.

Proteins and fats also leave us more satiated; we feel full longer and less likely to “binge.” I have experienced this personally as I’ve already been pretty much a high-protein, low-carb eater and have urged my clients to do same.

Several writers over the years, including Dr. Atkins of Atkins Diet fame, have noted that Polynesians, Aborigines, Eskimos and other native people eat large quantities of fat and protein, yet never experience the problems we experience in developed western society until flour and sugar are introduced into their diets. That’s when diabetes, heart disease, cancer, and obesity become prevalent. Some people compare this style of eating to the Paleo-diet, another way of eating that is becoming popular.

Dr. Lundell also believes that cholesterol-reducing drugs, such as statins, are over-subscribed. If people would pay more attention to their diets, we wouldn’t see the health problems, and subsequent prescription drug use, that we have today.

Have you ever wondered how some people can eat quite frequently but never seem to gain weight? It’s often said that eating smaller, more frequent meals fuels your metabolism and helps keep you satisfied throughout the day, preventing overeating later in the day. But do those who eat frequently actually weigh less?

There may just be some truth behind this idea. According to a study published in the November 2011 issue of the Journal of the American Dietetic Association, eating frequency is higher among weight-loss maintainers and normal-weight people than in overweight people. The revealing results of this analysis show that people who eat more often are more successful at maintaining a healthy weight or losing weight and maintaining that weight loss. This could have huge implications in the battle against obesity.

This secondary analysis looked at the eating frequency (measured as self-reported total snacks and meals eaten in one day) of people who had lost weight and gone from being overweight or obese to normal weight, people who were already of normal weight, and people who were overweight. The study used three 24-hour dietary recalls, which is a method of collecting food intake data by asking participants to list everything they ate in the previous 24 hours. Meals and snacks were defined as foods containing 50 calories or more and were separated by more than one hour. All of the food intake and physical activity was self-reported by the study participants and then analyzed by the researchers.

The study found that although there was no real difference in the number of meals consumed by the 3 groups, there was a difference in the number of snacks consumed daily. Normal-weight participants consumed the most snacks (2.3 snacks per day), followed by the weight-loss maintainers (1.9 snacks per day), and followed then by the overweight participants (1.5 snacks per day). The participants that reported doing the most physical activity were the weight-loss maintainers, followed by normal-weight participants. The overweight participants had the lowest amount of self-reported physical activity. The take-home message from this study is that eating more frequently, especially if the eating pattern includes 3 meals and 2 snacks per day, may help people maintain a healthy weight.

How often do you snack throughout the day? Including snacks several times a day can assist you with your weight-management goals because they provide much-needed energy, help prevent overeating later in the day, and keep your metabolism revving. A healthy snack should provide about 200 calories or less, and should contain a combination of fuel sources. Look for a snack that contains hunger-fighting protein, complex carbohydrates, and some heart-healthy unsaturated fat (like the kind found in nuts, seeds, fatty fish, oils, avocados and olives). Avoid snacks that are nutrient-poor, meaning they provide calories but little to no beneficial nutrients like vitamins, minerals, and fiber.

Kari Hartel, RD, LD is a Registered Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer’s disease, obesity, and school-aged children. Contact Kari at KariHartelRD@gmail.com.