Dante Carrillo
The Specific Carbohydrate Diet (SCD) is a restrictive diet that eliminates hard-to-digest carbohydrates, sugars, grains, and grain products. The diet is often used to treat inflammatory bowel disease (IBD) and improve the quality of life for people who suffer from digestive disorders. The SCD emphasizes simple carbohydrates that are easily absorbed, including monosaccharides, certain fruits, vegetables, lean meats, poultry, fish, eggs, and non-processed fats. The diet is low in processed foods, food additives, preservatives, and complex carbohydrates. While the SCD has helped thousands of people, it may also lead to malnutrition and unhealthy weight loss, and there is limited scientific evidence supporting its effectiveness.
| Characteristics | Values |
|---|---|
| Carbohydrates | Simple carbohydrates with single, unbound sugar molecules (monosaccharides) are allowed. Carbohydrates with two or more linked sugar molecules, such as disaccharides, polysaccharides, and starches, are eliminated. |
| Foods Allowed | Fresh fruits (except during severe symptoms), most vegetables, lean meats, poultry, fish, eggs, fermented foods (e.g., homemade yogurt), legumes (e.g., peanuts, beans, lentils), nuts, seeds, and certain dried legumes. |
| Foods Restricted | Grains, grain products, starches, processed foods, canned foods, most sugars, food additives, preservatives, and some dairy products (especially those high in lactose). |
| Purpose | To treat inflammatory bowel diseases (IBD), intestinal disorders, and certain gastrointestinal conditions, such as Crohn's disease, ulcerative colitis, and celiac disease. |
| Considerations | May be challenging due to food restrictions; can be time-consuming and expensive; may lead to malnutrition and unhealthy weight loss if not properly managed. |
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What You'll Learn
Lean meats, poultry, fish, eggs, and non-processed fats like olive oil, avocados, and nuts
The Specific Carbohydrate Diet (SCD) is a restrictive, grain-free diet that eliminates hard-to-digest carbohydrates. It was designed to help people with inflammatory bowel diseases (IBD) and other digestive disorders. Lean meats, poultry, fish, eggs, and non-processed fats are encouraged on the SCD as they are good sources of protein and healthy fats.
Lean meats are allowed on the SCD as they are a good source of protein and do not contain carbohydrates. When following the SCD, it is important to choose unprocessed meats without any additives. Meats with additives or preservatives are not allowed on the SCD as these can contribute to gut inflammation.
Poultry, such as chicken and turkey, is also allowed on the SCD. Like lean meats, poultry is a good source of protein and does not contain carbohydrates. It is important to remove the skin from the poultry before consumption, as the skin can contain higher levels of fat and carbohydrates.
Fish is another excellent source of protein and healthy fats that is allowed on the SCD. Most types of fish are permitted, including salmon, tuna, and cod. Fish is a good option for the SCD as it is typically low in carbohydrates. However, it is important to avoid breaded or battered fish, as these coatings typically contain grains and starches, which are not allowed on the SCD.
Eggs are a versatile food that can be included in the SCD. They are a good source of protein and healthy fats, and they do not contain any carbohydrates. All types of eggs, including chicken, duck, and quail eggs, are allowed on the SCD. Eggs can be prepared in a variety of ways, such as scrambled, boiled, or poached, and they can be used in baking as well.
Non-processed fats, such as olive oil, avocados, and nuts, are encouraged on the SCD as they provide essential fatty acids and contribute to overall calorie intake. Olive oil is a good source of monounsaturated fat, which is known to have heart-healthy benefits. Avocados are high in healthy monounsaturated fat and fibre, making them a nutritious addition to the SCD. Nuts, such as almonds, walnuts, and pecans, are also allowed on the SCD and provide healthy fats, fibre, and essential vitamins and minerals.
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Fermented foods and probiotics
The specific carbohydrate diet (SCD) is an elimination diet that involves removing certain types of carbohydrate-containing foods based on their chemical structure. The diet eliminates all carbohydrate food sources with two or more linked sugar molecules, as these are thought to encourage an overgrowth of unhealthy bacteria in the small intestine. Carbohydrates that are permitted on the SCD diet are those that have single, unbound sugar molecules, or monosaccharides, as they are easier for the body to break down and absorb.
Probiotics are live microorganisms that provide health benefits to their hosts when consumed in adequate amounts. They are often consumed to improve digestive health and boost the immune system. Probiotics can be found in certain foods, as well as in pill or powder form. It is important to consult a healthcare professional before taking a probiotic to ensure that it is suitable for your specific needs and conditions.
Fermented foods and drinks derived from animals and plants play an important dietary role in various parts of the world. These foods contain lactic acid bacteria (LAB) that grow during the fermentation process. LAB produces compounds such as organic acids, ethanol, and antimicrobial compounds, which can inhibit spoilage organisms and pathogenic bacteria.
The consumption of fermented foods and probiotics can have positive effects on digestive health, especially for those with irritable bowel syndrome (IBS) and other gastrointestinal issues. A clinical trial of 52 women with IBS found that a probiotic diet alleviated symptoms and improved their quality of life.
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Fibre-rich foods
The Specific Carbohydrate Diet (SCD) is a whole food diet that eliminates hard-to-digest carbohydrates. It is primarily used to treat intestinal disorders and is especially popular among people with inflammatory bowel diseases (IBD). The diet is based on the theory that complex carbohydrates encourage an overgrowth of unhealthy bacteria in the small intestine, leading to a "vicious cycle" of irritation in the intestines.
In addition to fresh produce, the SCD encourages the consumption of lean meats, poultry, fish, eggs, and non-processed fats like olive oil, avocados, and nuts. Fermented foods, such as homemade yogurt, are also recommended as they contain beneficial probiotics that support gut health.
It is important to note that the SCD can be challenging to follow due to its restrictive nature. It may also increase the risk of malnutrition and unhealthy weight loss if not carefully managed. Therefore, it is always recommended to consult with a healthcare provider or registered dietitian before starting this or any other diet.
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Dried legumes
The Specific Carbohydrate Diet (SCD) is an elimination diet that removes certain types of carbohydrate-containing foods based on their chemical structure. The diet eliminates hard-to-digest carbohydrates, allowing only those that are easy for the digestive system to break down and absorb. This keeps harmful bacteria from growing, reducing inflammation and improving intestinal health.
Legumes, including dried peas, lentils, and beans, are a good source of protein, fiber, minerals, and vitamins. They can be included in the SCD after three months without symptoms. However, it is important to prepare dried legumes properly to make them easier to digest and reduce issues like flatulence and bloating. Before cooking, dried legumes should be soaked in room-temperature water for 10-12 hours, and the water should be changed before cooking. A hard boil is necessary to remove indigestible compounds and starches, followed by a slow simmer to achieve the desired texture.
Some examples of dried legumes that can be included in the SCD are:
- Navy beans
- Lima beans
- Red kidney beans
- Black beans
- Lentils
- Peas
- Split peas
It is important to note that some legumes are not allowed on the SCD, including soybeans, chickpeas, and bean sprouts. Additionally, some beans, such as cannellini and great northern beans, are listed as "illegal" on the Breaking the Vicious Cycle website, which is a resource for the SCD.
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Ripe fruits and vegetables
The Specific Carbohydrate Diet (SCD) is an elimination diet that involves removing certain types of carbohydrate-containing foods based on their chemical structure. It was introduced in the 1920s by Dr. Sidney Haas to help children with celiac disease and was later popularised by Elaine Gottschall in her book, "Breaking the Vicious Cycle". The diet is often recommended for people with inflammatory bowel diseases (IBD) and other digestive disorders.
Choose Low-Carb Options
Fruits tend to have a higher carbohydrate content than most vegetables due to their higher natural sugar content. Therefore, when selecting ripe fruits, opt for those that are naturally lower in carbs and sugar. Some examples include:
- Peaches
- Strawberries
- Watermelon
Include Non-Starchy Vegetables
Non-starchy vegetables are generally lower in carbohydrates. Here are some options:
- Cucumbers
- Celery
- Spinach
- Swiss chard
- Tomatoes
Consider the Ripeness of Fruits
The ripeness of a fruit can affect its carbohydrate content. For example, bananas become sweeter as they ripen, with less starch and more natural sugars. Therefore, if you're aiming for a lower-carb option, choose less ripe bananas.
Be Mindful of Portion Sizes
Even when choosing lower-carb fruits and vegetables, it's important to watch your portion sizes. The recommended daily carbohydrate intake for a low-carb diet is generally considered to be less than 130 grams of carbs per day. However, some very restrictive low-carb diets may limit carbohydrate intake to 20-50 grams per day.
Combine with Other SCD Foods
When incorporating ripe fruits and vegetables into your SCD, remember that they should be part of a well-rounded diet that includes other allowed foods. The SCD permits carbohydrates that have single, unbound sugar molecules, known as monosaccharides, as they are easier for the body to digest and absorb. Some examples of other foods allowed on the SCD include:
- Quinoa
- Sweet potatoes
- Beets
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Frequently asked questions
The Specific Carbohydrate Diet is a whole food diet that eliminates hard-to-digest carbohydrates. It was introduced in the 1920s by gastroenterologist Sidney Haas to help treat children with celiac disease. The diet gained popularity in the 1980s when Elaine Gottschall published a book called "Breaking the Vicious Cycle: Intestinal Health Through Diet", in which she described how the diet improved her daughter's IBD symptoms.
The SCD diet favours monosaccharides, which are simple carbohydrates that are easily absorbed by the body. Foods allowed on the SCD include ripe fruits and vegetables, fiber-rich foods like vegetables and fruits (as long as they are low in complex carbohydrates), lean meats, poultry, fish, eggs, non-processed fats like olive oil, avocados, and nuts, and fermented foods like yogurt, which contain beneficial probiotics that support gut health. Certain dried legumes are also allowed, including peanuts, navy beans, lima beans, black beans, lentils, and split peas.
The SCD diet eliminates grains and grain products, starches, some dairy products, and added sugars. It also restricts the consumption of complex carbohydrates like grains, cereals, certain starchy vegetables, and most sugars. Foods that contain two or more chemically linked sugar molecules are labelled "illegal" on the SCD diet.
