Low-carbohydrate diets just won't go away — and maybe for good reason. Recent research has given credibility to newer versions of the diet that focus more on reducing the amount of carbs and calories from refined flour and sugar rather than pushing us toward higher-fat animal foods such as pork rinds and whole milk. A new study this week examines the merits of a vegetarian low-carbohydrate diet that some have called the "Eco-Atkins" diet.

Of course, the first thing that comes to mind when thinking about a vegetarian diet is high-carbohydrate, low-protein. However, the Eco-Atkins diet substitutes plant-based proteins such as soy, legumes, nuts, and seeds for animal-based proteins such as beef and poultry. The plan strives for lower total carbohydrate by increasing the amount of dietary fiber, which is not digested by the body and does not contribute to overall caloric intake. Completing the diet is a focus on healthier fats — rather than bacon, Eco-Atkins dieters focus on unsaturated fats such as avocados and canola oil.

This type of plant-based low-carb diet may be healthier in the long run, says new research from the Harvard School of Public Health. A study, published in this month's issue of the Annals of Internal Medicine, has found that

"those who follow the animal-based low-carb diet have an increased risk of total mortality and cancer mortality in particular."

Dr. Frank B. Hu, senior author of the study and a professor of nutrition at Harvard, conducted two separate studies on the two very different styles of low-carbohydrate diets. Overall, men and women who followed the animal-based version of the Atkins diet had a 23% increased risk of death. In particular, those who replaced processed carbohydrates (such as white flour and white bread) with whole grains, fruits, and vegetables had a lower risk of dying from cardiovascular disease.

Following a well-planned, low-carbohydrate diet lowers the risk of heart disease by inducing weight loss and by possibly lowering total cholesterol levels. In a separate study published in the Annals of Internal Medicine, researchers found that low-carb dieters had positive changes in both LDL and HDL cholesterol plus lost an average of 11% of their body weight.

The American Cancer Society promotes a plant-based diet for reducing the risk of developing many types of cancer. People who eat less meat and more fruits, vegetables, and whole grains appear to be much less likely to develop cancer, especially that of the breast, prostate, colon, and pancreas. The ACS also endorses the reduction of sugar, which is thought by some to "feed" cancer cells.

Hu suggests that those who wish to adopt a vegetarian low-carbohydrate avoid the "induction phase" of the original Atkins diet, which endorses less than 20 grams a day from carbohydrate sources, but instead, follow these guidelines for lowering both refined and processed foods and animal products in the diet:

• Aim for about 30% of calories from carbohydrate, 30% from unsaturated fat, and 40% from protein. For a 1500-calorie diet, the goal would be about 110-115 grams of carbs, 50 grams of fat, and around 150 grams of protein.
   
• Replace all meat products with vegetarian based products, such as soy, wheat gluten, and nuts.
   
• Eliminate dairy products and eggs. Try soy or almond based "milk" products instead.
   
• Replace saturated fats with heart healthy unsaturated fats and omega-3 fatty acids (olive or canola oils, flax seed, walnuts, and avocado).
   
• Low glycemic index fruits and vegetables are encouraged.
   
• When using grains, choose whole, high-fiber products such as barley and oats.

This is a part of my ongoing series, 10 Minute Vegetarian. I'm busy, you're busy. We want to be healthy, but we don't have a lot of time. In the 10 minutes it takes you to read this article, you can learn something about the health benefits of the vegetarian diet and how to implement it in your own hectic schedule.