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22.01.2014
Governments here and abroad have been cautioning the public for decades on the dangers of high fat diets. One of the problems is that there is consistent inverse association in the percentage of energy coming from fats and sugars.
That's no surprise as previous studies such as a two-year dietary study published in the journal Diabetologia showed that food with a lot of fat and few carbohydrates has a better effect on blood sugar levels and blood lipids. Research from the Hebrew University of Jerusalem shows that a carefully scheduled high-fat diet can lead to a reduction in body weight and a unique metabolism in which ingested fats are not stored, but rather used for energy at times when no food is available. Professor David Lawrence, an expert in nutrition and obesity data analysis, said recently in the journal BMC Medicine that the idea the idea of all calories being equal is flawed and based 'on an outdated understanding of the science'. Calories from different sources have different effects on the body, with calories from carbohydrates more likely to encourage weight gain. Calories from different sources have different effects on the body, with calories from carbohydrates more likely to encourage weight gain. Not only is the calorie theory under attack, but evidence is also emerging to show that lowering fat might not cut heart-disease risk after all.
A major study published in the authoritative New England Journal of Medicine compared the clinical benefits of a conventional low-fat diet with two types of Mediterranean diet, which are naturally considerably higher in fat. The study had to be stopped early because the heart attack and stroke rate in the Mediterranean options was so much lower it was deemed irresponsible to keep patients on the conventional diet. A study led by Cara Ebbeling, PhD, associate director and David Ludwig, MD, director of the New Balance Foundation Obesity Prevention Center Boston Children's Hospital, found diets that reduce the surge in blood sugar after a meal--either low-glycemic index or very-low carbohydrate-may be preferable to a low-fat diet for those trying to achieve lasting weight loss. Weight re-gain is often attributed to a decline in motivation or adherence to diet and exercise, but biology also plays an important role. The study suggests that a low-glycemic load diet is more effective than conventional approaches at burning calories (and keeping energy expenditure) at a higher rate after weight loss. Faced with mounting evidence, Swedish dietary experts recently made a dramatic U-turn, recommending a low-carb, rather than low-fat, diet for weight loss. The bombshell came from the Council on Health Technology Assessment, which advises the Swedish government.
The most important of these hormones, and the one that's crucial for weight loss, is insulin. A low-carb and high-fat diet means less insulin, making it easier to lose weight because less fat is then stored. Dramatic new evidence for this has come from a unique experiment conducted by a personal trainer.
Now, according to the conventional wisdom, the weight gain would be the same on both regimens. Sam, who survived childhood cancer (Hodgkin's lymphoma), wondered if his usual low-carb diet was the key, and set about his experiment to find out. For the low-carb, high-fat part of the experiment, Sam got his 5,000 calories from foods such as eggs, mackerel (which is very fatty), steak, green veg and coconut oil, interspersed with three snacks of nuts - walnuts, pecans or almonds (which are naturally high in fat). While 72 percent of his total calorie intake came from fats, 22 percent came from protein and just 5.9 percent from carbs. With the high-carb diet, most of his calories (63 percent) came from carbohydrates, 13 percent from protein, and 22 percent from fat. He ate garlic bread, low-fat lasagna, crumpets, low-fat yogurts and rice pudding, chocolate muffins and wholewheat bread. Admittedly the types of fat on his high-fat diet weren't your usual fatty foods, such as cream and butter.
While Sam's experiment was by no means a scientific one, as well as the weight gain, what was even more striking was what an unhealthy effect the high carbohydrate regimen had on standard markers for heart health. For when Sam had his blood tested after his three weeks on high carbs, 'the diet effectively gave him metabolic syndrome which is a precursor to heart disease and diabetes.
Particularly worrying was that his triglycerides (fats in his blood) had gone up four times, while his so-called 'good' (HDL) cholesterol had dropped.
What's more, a level of inflammation in his liver had doubled, which is also linked with diabetes and heart disease. Did the fact that, as a personal trainer, Sam was obviously very fit at the start of his trial make a difference? Research has already shown that if you are eating a high-carb diet, and so have high levels of insulin, you are likely to have more fat in your blood than someone on a high-fat diet.
He argues that - as seen with Sam - a high-carb diet tends to lower the good HDL cholesterol that helps keep arteries clear. At the same time, as glucose from carbs is turned into fat for storage in the body, fatty acids are also produced. Recent research supports the idea that warning about saturated fat in the diet has probably been a mistake. Demonizing fat and encouraging people to eat more carbs can be harmful to people with heart disease, says Dr Malhotra.
Those eating low-carb these days are much more flexible about the amount of fat they get. Western governments have yet to acknowledge the Swedish style U-turn in healthy eating advice. We are spending billions trying to cope with metabolic diseases such as diabetes, cancer and obesity and the emphasis on low-fat diets is only promoting the metabolic pathways which encourage these diseases. The bottom line is to commit to educating yourself on the healthiest nutritional strategies for your health and not follow any recommendations by government, unless perhaps if you live in Sweden. Natasha Longo has a master's degree in nutrition and is a certified fitness and nutritional counselor. Wed, May 11, 2011 a€” In recent years a fierce debate has raged among nutrition experts over the wisdom of prevailing dietary guidelines that emphasize eating less saturated fat.
CHAPEL HILL, NC a€” If you love bacon, butter and fried chicken, the idea that a high-fat diet might be good for you can be seductive.
One expert at the University of California, San Francisco argues that we should worry more about sugar a€” which he calls both "toxic" and "evil" a€” than about fat.
These ideas, referred to collectively as a€?the alternative hypothesis,a€? suggest that filling up on carbohydrates, which are found in foods such as cookies, bread, pasta and potatoes, is making Americans heavier and more prone to heart attacks, strokes and diabetes. Amanda Holliday, MS, RD, LDN, a clinical associate professor in the Department of Nutrition at the University of North Carolina at Chapel Hill, said that eating fat does play an important role in maintaining good health.
But the consensus within the scientific community still supports limiting your intake of saturated and trans fats, said Suzanne Hobbs, DrPH, MS, RD, FADA, a clinical associate professor of nutrition and health policy at UNC.


When nutritionists began to advocate a low-fat diet decades ago, Hobbs said, they recommended that consumers replace fat in their diets with healthier foods. In the midst of this advertising blitz, many consumers missed the message that achieving a healthy diet meant reducing their consumption of sweets, refined carbohydrates, saturated and trans fats, while increasing the intake of fruits, vegetables and whole grains. Beware of diets that suggest avoiding entire food groups, such as high-protein, low-carbohydrate diets.
Rather than trying to eliminate a particular food group, you should aim for a balanced diet, Holliday said.
Avoid trans fats, which are healthy fats that have been transformed during processing into fats that wona€™t spoil quickly.
If you've ever wondered how on earth you're going to serve your health-conscious (or just fussy) guests at the holiday dinner table, this 11 page booklet will get you started.
If you prefer not to download the PDF for printing and reading offline, you can read back through the posts beginning October 16th for the full series. This recipe is a part of one of our standby quick meals along with some tortillas and chopped vegetables.
In a deep frying pan or pot, sautee the onions and garlic in a bit of oil until the onions are translucent. Lest you think I am picking on the cooks & hosts here and putting all the burden of a successful meal on them, guests have their duties, too. Praise the dishes you can eat and thank the cook if she made an extra effort to accommodate you (even if she didn't get it right). If you are dining with company that you know won't accommodate your diet, eat before you get there and pick at a few things for show, if necessary. Is it better to let a hostess know your dietary restrictions or to do your best to find something to eat at the table? If you decide to let your host or hostess know in advance, help your hostess understand what your dietary restrictions are in simple language a€“ avoid medical terms or diet jargon. No matter whether you're a vegan staring down a plate of creamy mashed potatoes and a slab of roast beef, or a lucky gluten-free eater whose hostess cooked rice instead of pasta, be as charming, happy and fun as you can be. Vegans are likely to eat fruit and unbuttered toast (though nut butters and vegetable spreads are good for vegans); no-carb & gluten-free people will prefer cheese omelets and sausage without toast on the side. The only commonality among everyone is coffee and tea, so brew up a pot and then have a look at the options in the chart below to see what's going to work for your groggy group.
It doesn't seem like a party without some sort of dessert, but this is probably the most difficult course to create harmony in.
Typical baked goods of all types are out of bounds for vegan, no-carb, no-fat and gluten-free diets because of butter, sugar, flour and eggs. So you can see that there is no one desert to suit everyone and for some of these diets, the options are limited unless recipes are modified to exclude the unwelcome ingredients.
If you want to serve a dessert course just in case promised desserts don't turn up, how about a Continental twist: fruit and cheese?
If you're reading this series as a holiday host, maybe you're panicked about how to make a tofu turkey, or what to do about stuffing for your no-gluten guests. Adjusting recipes often means simplifying them by doing things like not buttering the vegetables or excluding ham pieces from the potato casserole. It can be a challenge to come up with a meal that satisfies omnivores, vegans, and other guests with special diets. When hosting a meal for people who eat differently than you do, it is wise to consider what you have in common and focus on that. In general, it's best not to replace an original or whole food with a formulated version unless you are absolutely sure your guests will accept it. As the holidays roll around, friends and families gather to celebrate the season but with a new emphasis on healthy eating, you may find yourself with a table full of guests who have dietary preferences and restrictions that are incompatible. Lacto-ovo vegetarians eat plant-based foods and also dairy, eggs, and other animal products that don't kill the animals, like honey. Omnivores eat just about everything: plants, animals and minerals (but only the tasty ones).
People on carbohydrate restricted diets avoid starchy foods like bread, pasta and potatoes, and also sugary foods including many fruits. Gluten free diets exclude wheat and all of its cousins: barley, rye, semolina, spelt, triticale. It's been 4 months since I started making fabric shopping totes as part of the Morsbags project. I've been using my Morsbag every time I go shopping, so I'm sure I've refused at least 2 dozen bags. Research published in the journal Critical Reviews in Food Science and Nutrition shows why people find it hard to follow government guidelines to cut their fat and sugar intake at the same time -- a phenomenon known as the sugar-fat seesaw. Despite the increased fat intake with a larger portion of saturated fatty acids, their lipoproteins did not get worse. Furthermore, the study found that the low-glycemic index diet had similar metabolic benefits to the very low-carb diet without negative effects of stress and inflammation as seen by participants consuming the very low-carb diet.
After weight loss, the rate at which people burn calories (known as energy expenditure) decreases, reflecting slower metabolism. Based on a review of 16,000 studies, it said the best sorts of food for losing weight were high fat foods which could include anything oils like olive and coconut.
A high-carb diet increases the amount of glucose in the bloodstream, which in turn means you produce more insulin. For three weeks he got these calories from a low-fat, high-carb diet; for another three, he ate more fat and cut right back on carbs. I've personally been on many of these public policy and procurement programs investing hundreds of hours of my time trying to convince officials that food pyramids have to be thrown out the window along with many recommended foods they hold praise to. She has consulted on public health policy and procurement in Canada, Australia, Spain, Ireland, England and Germany. Two experts from the UNC Department of Nutrition cut through the chatter and explain what you can do to eat healthy. Robert Atkins, the author of bestselling diet books, suggested that carbohydrates, not fats, were the true diet villains. You need to consume fats to obtain some vitamins, and the unsaturated fats found in plant oils, certain vegetables and fish can actually reduce the risk of cardiovascular disease.
Most medical researchers believe that saturated fats, which are found in animal products such as butter, dairy and meat, increase the risk of cardiovascular disease.


But then many companies started offering packaged foods that were low in fat but high in sugar and refined flour. Such diets may deprive your body of essential nutrients and increase your risk of cardiovascular disease, Holliday said.
Theya€™re usually listed on food labels as a€?hydrogenateda€? or a€?partially hydrogenateda€? oils. It comprises meal planning, ideas for dinner, dessert, cocktails, casual meals, & breakfasts. Usually a simple "no thanks" will suffice, or just pass the serving dish to the next person. There's not much difficulty in throwing a festive cocktail party - choose good music, supply sufficient cocktails (but not too many), and an assortment of things to nibble. Unless you are a morning person, you may not have the energy to supply a huge spread of options.
Some recipes can be adjusted by substitution (replacing butter with vegetable oil for example), or by changing the cooking method from sauteed to steamed. By offering a variety of ingredients buffet style, you allow guests to take their diets into their own hands and choose what they can eat.
Burritos with meat and cheese filling, lettuce and tomatoes will leave your vegans guests a little hungry. As always, the ingredient listed are in their most natural forms, not variations manufactured for a€?low fata€? or a€?no carba€?. Vegetarians will enjoy grilled vegetables and of course the meat-eaters will be happy with the meaty bits.
You want to be a good hostess and ensure that everyone goes home happy, healthy, and well-fed. My set of friends range from omnivores to vegans, lacto-ovo vegetarians, no carb, no fat ,and gluten-free eaters and I usually manage to throw a decent party. Omnivores are easy to cook for but sometimes they have restrictions, too, such as the next three categories.
Oats don't have any gluten, but they are often contaminated with wheat, so many gluten intolerant people avoid them.
I am talking about the recipes your great-grandmother would have made, not manufactured foods that use plastics, chemicals or cheap fillers to declare themselves "X free!". Together with about a dozen other friends, we've sewn up 192 bags so far and given most of them away to strangers, friends and family. That's not going to reverse global warming or eliminate plastic bag litter, but it makes a small difference. You'll still see this on most food pyramids regulated by government policy on diet and nutrition. Lower energy expenditure adds to the difficulty of weight maintenance and helps explain why people tend to re-gain lost weight. I was really surprised that the damaging changes had happened so quickly," stated Dr.
All content on this site may be copied, without permission, whether reproduced digitally or in print, provided copyright, reference and source information are intact and use is strictly for not-for-profit purposes. Meanwhile, articles from The New York Times to The Los Angeles Times have also advanced the notion that fat isna€™t as bad for you as conventional wisdom suggests. Trans fats, which are created during food processing, may be even more harmful than those that occur naturally. The range of dietary choices and food options are neatly organized with charts so you can see at a glance who will eat what.
Your fellow diners are not likely to be converted to your diet by discussion of slaughterhouses, weight loss or health issues. If you are asked to explain why you are not eating Aunt Joy's cheesy sardine and rye bread casserole, do it in a way that doesn't make her feel like an idiot for not knowing you are vegan, gluten intolerant or whatever.
It it generally not OK to bring your own individually portioned meal in a plastic container and to microwave it and serve yourself. Kick everyone one out after a couple of hours, ideally to a restaurant or an event you've arranged elsewhere. The spread at a holiday meal is a wide and varied as a taco bar, and even though each holiday dish is composed of many pieces, you can adjust recipes to suit your guests. Only serving flour tortillas will give the gluten-free guests nothing to wrap the filling in! Please read labels when purchasing packaged foods a€“ many contain hidden sources of gluten, fat or animal byproducts.
Because everything is cooked separately, there's no meat-veg overlap, though it might be best to grill the vegetables first to avoid charred meat bits from clinging to the peppers and onions. Vegans may love them, but they are not really very cheese-like to anyone who eats the real thing.
Vegans understand that serving flaxseed lasagna is probably not going to go over really well with the omnivores. The next few days will help you get a feel for who eats what, how you can plan menus around these differences, and recipes that suit a combination of eaters.
There are more than 6,000 Morsbags in circulation worldwide and if everyone uses their bag consistently, that's a reduction of anywhere from 150,000 to 3 million bags. When the body is exposed to a high-carb low-fat meal, the pancreas works hard at overshooting the secretion of insulin which then causes the excess to be stored as fat.
If she wants to know what she can make for you, have a suggestion ready that is not too time-consuming or expensive.
Nearly everyone on a special diet has a favorite after-dinner treat, so you're likely to get an interesting range.
If you want to introduce your friends to the more esoteric aspects of your dietary plan, warn them first. The fact is, contrary to official advice by our diet dictocrats, high-fat diets lower blood sugar, improve blood lipids, and reduce obesity.



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