Veggie Blog

When people begin the Atkins program they are often tempted by the many low-carb products on the market: snack bars, baking mixes, pasta and bread substitutes. The old version of this post argued that you should use them sparingly and build your plan on fresh foods instead. That advice holds up, but a few of the supporting claims do not, so I have rewritten the post.

What does an unprocessed Atkins plate look like?

Atkins’ own plan is built on foods such as vegetables, meat, fish, eggs, natural cheeses and, in later phases, fruit and whole grains. The old post said that the center of the plan is fresh vegetables and fresh meat, with natural cheeses, some fruit and, in time, whole unprocessed grains, and no packaged meats, canned vegetables or instant foods. Atkins says that in its Pre-Maintenance phase you still take 12 to 15 grams of net carbs a day from foundation vegetables, and that you add foods such as legumes, fruit and whole grains one at a time. Atkins has renamed some of its plans, but the approach is still built around whole foods. Our guide to Atkins diet foods and how to plan lists them.

Are low-carb packaged foods a problem?

The old post said that these products are technically allowed, can help in a pinch with cravings, but are chemically processed, can trigger carbohydrate cravings in some people and may have hidden carb counts. The last point is the one that holds up best. According to the Ohio State Wexner Medical Center, “net carbs” is a term invented by food companies, and neither the FDA nor the American Diabetes Association endorses it. Read the total carbohydrate line, the fiber and the sugar alcohols. Some people find that sweet low-carb foods make them want more, which is worth noticing for yourself, although I did not find a study that proves it. For better snacks, see low-carb snack ideas.

Is bacon a problem?

The old post said that many Atkins dieters eat bacon daily, and that bacon contains sodium nitrite, which is known to cause cancer. The real concern is wider than one chemical. The World Health Organization classifies processed meat (meat that has been salted, cured, fermented or smoked, such as bacon, ham and sausage) as Group 1, carcinogenic to humans, because there is sufficient evidence that it causes colorectal cancer. The WHO says the risk increases with the amount eaten, and that it could not name a safe level. Red meat is classed as Group 2A, probably carcinogenic. The WHO also says meat can be part of a healthy diet and that many national guidelines recommend limiting processed and red meat. So a low-carb plan built on fish, eggs, poultry, vegetables, nuts and olive oil is a better choice than one built on daily bacon. See the WHO questions and answers on red and processed meat.

Are raw foods always more nutritious?

The old post said raw, whole foods contain more vitamins and nutrients than processed ones and that manufactured foods may contain chemical additives. As a rule, fresh foods have fewer additives and less added salt and sugar, and that is the real argument. But “processed” covers a wide range: frozen vegetables and plain canned fish are processed and can be good options. What matters is the label.

What if weight loss stalls?

The old post says to check whether low-carb processed foods are adding hidden carbs, to focus on the foods in the Atkins pyramid and to shop the outer edges of the store. This is sensible, and our post on overcoming plateaus on the Atkins diet has more ideas. If cravings are the problem, read carbohydrate cravings and the Atkins diet.

Can you still use packaged foods?

Yes, in moderation. The old post admits that busy people may use canned soup or canned vegetables from time to time. Check salt, sugar and added carbohydrates, and keep most of your meals simple.

The original title of this post misspelled the word; it is veganism, not “vegatism.” The post described it as a philosophy that says people should not hurt animals, which is close to the official definition. Here is a fuller answer.

What is veganism?

The Vegan Society describes veganism as a way of living that tries to avoid, wherever possible and practical, the exploitation of animals and cruelty to them, whether for food, clothing or any other purpose. For eating, that means dispensing with all products derived wholly or partly from animals: no meat (including fish, shellfish and insects), no dairy and no eggs. The old post was also right that many vegans avoid leather, skin and products tested on animals.

What do vegans eat?

The old post said vegans eat a lot of soy and vegetables. Soy foods like tofu and tempeh are popular, but they are one of many protein sources: beans, lentils, nuts, seeds and whole grains matter just as much, along with fruit and vegetables.

Are vegans healthier than non-vegans?

The old post said that the average vegan is healthier because they eat better food than someone who eats lunch at a fast-food restaurant. It depends on what each person eats. The Academy of Nutrition and Dietetics, a US professional body for dietitians, takes the position that a well-planned vegan diet can be healthy at every stage of life, and may help prevent some diseases. A vegan diet of chips and sweets would not give that benefit, so planning matters.

What do vegans need to watch?

The first is vitamin B12. According to the NIH, unfortified plant foods contain no vitamin B12 at all, so vegans need fortified foods or a supplement. The second is calcium, because dairy is the main source in most diets; the NIH lists fortified plant milks, calcium-set tofu and vegetables like kale, broccoli and bok choy as options. Iron deserves attention too: the NIH says the requirement is 1.8 times higher for people who follow vegetarian diets, because iron from plants is less well absorbed. Our post on vitamin deficiency and who is at risk explains B12 and iron in more detail.