Study: Low-Fat May Not Be Best for Heart

Reuters (via Yahoo!) ^ | 05/04/2004 | Amy Norton

[BJClinton]

NEW YORK (Reuters Health) - A relatively high amount of fat in the diet may be a boon to a healthy person's cholesterol levels, a small study suggests. On the other hand, limiting fat intake too much could have the opposite effect.

Researchers at the State University of New York at Buffalo found that when 11 healthy but sedentary adults followed a very low-fat diet (19 percent of calories from fat) for three weeks, they saw a drop in their HDL cholesterol -- the "good" cholesterol believed to protect against heart disease.

In contrast, three weeks on a diet that provided 50 percent of calories from fat boosted participants' HDL levels, according to findings published in the Journal of the American College of Nutrition.

To circulate in the blood, cholesterol must be attached to a protein, forming a complex called a lipoprotein. HDL, or high-density lipoprotein, molecules carry cholesterol away from the arteries and to the liver to be cleared from the body. Experts believe that an HDL level of 60 or more helps lower the risk of heart disease, while a level lower than 40 raises the risk.

The new findings suggest that adequate fat intake can help ward off heart disease by raising HDL.

"That isn't to say we think everyone should be on a 50-percent fat diet," study co-author Dr. David R. Pendergast told Reuters Health.

But, he said, the findings do indicate that moderation, and not tight restriction, is the way to go. According to Pendergast, that means getting about 30 to 35 percent of calories from fat -- at or slightly more than the level health officials currently recommend.

But he also stressed the importance of calorie balance, which means eating only enough to meet the body's calorie expenditure. Fat has more calories per gram than either carbohydrates or protein, and if a person takes in more calories as a result of eating more fat, weight gain may follow.

While saturated fat is blamed for raising "bad" LDL cholesterol levels, Pendergast said it may in fact be the combination of lots of fat and too many calories that makes for unhealthy cholesterol profiles.

In his team's study, the high-fat diet -- rich in foods such as red meat and olive oil -- provided roughly the same number of daily calories as participants' regular diets, which contained about 30 percent of calories from fat.

The 19-percent low-fat diet had fewer calories, and men and women in the study lost a small amount of weight while following it. Their HDL levels, however, were significantly lower on this diet than on the high-fat one-an average of 54 milligrams per deciliter (mg/dL), versus 63 mg/dL, Pendergast and his colleagues found.

What's more, the high-fat diet did not boost LDL cholesterol beyond the levels participants had on their regular diets.

Although the men and women followed each diet for only three weeks, Pendergast said he does not think the cholesterol effects are "transient."

He and his colleagues had previously conducted a similar study with endurance runners, in which a very low fat intake had negative effects on HDL cholesterol and on immune function. Pendergast said this research suggests that both healthy, sedentary people and healthy athletes are "probably not well served" by diets very low in fat.

Whether high- and low-fat diets have the same effects in obese individuals or those with cardiovascular disease is not yet clear, he noted.

As for why a high-fat, calorie-conscious diet might bump up HDL levels, one theory is that dietary fat leads to higher levels of the chief HDL transporter protein, ApoA1.

SOURCE: Journal of the American College of Nutrition, April 2004.

[BJClinton]

I was wondering why my cholesterol went down on the Atkin's diet.

[NCSteve]

Mine went down, too. So did my triglycerides and my blood pressure.

Isn't Atkins cool?

[sam_paine]

BJ, Atkins explicitly states these type observations as part of the basis for his diet.

[ken5050]

I just wish they'd make up their mind...Now, wine's good, butter's good, and too much salad is NO good for ya...Just wait till they announce that tofu and soy cause a reduction in sexual response..

[areafiftyone]

ahhh nothing makes me happier than a high fat diet!
PETA (People for the Eating of Tasty Animals) Will be proud!

[kevkrom]

Just got my blood-chemistry results after 4 months on Atkins -- everything is in the normal range, with HDL up nearly 10 points from my last reading.

[twigs]

Mine didn't. It spiked up for the first time in my life. End of Atkins.

[John Thornton]

Some people say that soy can shrink your brain:
http://creativehealth.netfirms.com/soybrain.shtml

[steve86]

I was wondering why my cholesterol went down on the Atkin's diet.

Are you talking about LDL, HDL, or total cholesterol? You want LDL down, HDL up, and total down.

[1Old Pro]

What next? Coffee and cigarettes good for breakfast. Anything you can eat is good for lunch. Burgers, Steaks and beer recommended for dinner. Don't foget to eat plenty of eggs, bacon and sausage for breakfast on the weekends.

[Wright is right!]

One of the reasons why a low-fat diet almost never succeeds is that low-fat doesn't mean low-calorie. Other stuff gets put in to replace the flavor and mouth-feel lost when the fat comes out.

Plus, people who eat low-fat junk tend to eat more OF it, further increasing their caloric intake. And further, a lot of low-fat products are high-starch carbs, exactly the opposite of what you need.

An amusing by-product of Atkins is that your caloric intake seems to be self-limiting and doesn't matter as much as with other approaches. Atkins lets me eat as much of what I want and I don't feel hungry an hour later. And I maintain my precise weight without ever even thinking about it.

Michael

[BJClinton]

I know. But he was called a kook for so long, too bad he's being increasingly vindicated post mortem.

[Ron in Acreage]

Somebody get me Cheeeeseburger!!!!

[steve86]

Some people say that soy can shrink your brain

I've seen those reports before and don't know whether to put credence in them. I hope they aren't true, as I've become an aficionado of the new (to this area) McVeggie burger.

[Pest]

Isn't Atkins cool?

The coolest thing about it is that I've lost 51 lbs. Only 1 lb. more to go to get to my target weight! I feel great and 10 years younger!

[Cap Huff]

I've been saying this for years!!!!!!!! We need to eat more fat, particularly ANIMAL (not vegetable) fat. Good, rich animal fat shuts off the appetite quickly. I firmly believe that eating more animal fat would result in healthier, thinner people. All the "diet" foods and "low fat, no fat" junk leads to people who crave food and lots of it. Their appetites don't shut down properly. I personally have noticed that a little bit of butter satisfies more than gobs of margarine. That good animal fat helps many people with cholesterol is an added plus.

[BJClinton]

Salad is not good for you? I haven't heard that one. Tofu is simply not good all around. My Motto: Tofu: The Spam of the vegetable world.

[Liberatio]

yes, the should be proud

[Annie03]

Congrats! Please tell me how to avoid boredom on Atkins. I need to lose (about 25#), and I tried it but became bored. Any help appreciated!

[newgeezer]

No wonder my heart's so healthy.

[BJClinton]

Are you talking about LDL, HDL, or total cholesterol?

Don't confuse me with biology! My doctor was happy, though.

[SLB]

I have followed Weight Watchers for the past three years. I have lost 70+ lbs and am keeping it off and I get to eat carbs and all the nasty but good things that go with them. Low carb beer? Give me a break. Meat and potatoes are the way to go. My cholesterol is way down as is B/P, pulse, and respiration rate.

[kevkrom]

Please tell me how to avoid boredom on Atkins.

I'll try to help -- but you'll need to provide a little more info. What specifically seems boring? A particular meal/time of day? Snack choices? Etc.

[Pest]

I try to eat a variety of different meats. I try different meats that I've never eaten before.

Try new recipes, especially spicy ones. For some reason I developed cravings for really spicy food.

Try to develop your own recipes by modifying recipes that had previously contained carbs.

Other than that, it comes down to will power. It actually gets easier the longer you're on it.

[RightWhale]

tell me how to avoid boredom on Atkins

Habaneros and horseradish. It's hard to find good horseradish, but habaneros seems to be good all the time.

[brbethke]

shove-in-my-cardiologist's-face bump

God, am I sick and tired of eating rabbit food. I WANT A STEAK!!!!!

[BJClinton]

Allow me to take this item by item:

Coffee - yes
cigarettes - still no
Burgers - no, but skip the bun and any sweet sauce and you're in business
Steaks - absolutely. I'm sick and tired of steaks, though.
beer - maybe, low carb helps.
Don't foget to eat plenty of eggs, bacon and sausage for breakfast on the weekends. - Anytime, actually. Just watch for added sugar in sausage and smoke flavor on Bacon.

[netmilsmom]

Have you been to the Atkins website? There are HUNDREDS of recipes. Also, are you on Carlo3b's list? He passed us a Chicken recipe that is as close to fried chicken as one can get.
Even Pizza!

[BJClinton]

Allow me to take this item by item:

Coffee - yes
cigarettes - still no
Burgers - no, but skip the bun and any sweet sauce and you're in business
Steaks - absolutely. I'm sick and tired of steaks, though.
beer - maybe, low carb helps.
Don't foget to eat plenty of eggs, bacon and sausage for breakfast on the weekends. - Anytime, actually. Just watch for added sugar in sausage and smoke flavor on Bacon.

[Proverbs 3-5]

I'm on Atkins. I just had my cholesterol checked last week. It was down 20 points, from 170 to 150. My ratio was better too.

[Pest]

Congrats! Whatever works for each individual.

For me, potatoes turned into tasteless lumps of badness. Same thing with pasta and rice. They are empty calories.

I actually started drinking red wine. I was never really a wine lover, but I have developed a taste for it.

Also, I found that Guiness only has about 6 grams of carbs for 12 oz. That's about the same as Bud Light.

I can honestly say I don't miss any of the carbs.

[BJClinton]

And further, a lot of low-fat products are high-starch carbs, exactly the opposite of what you need.

Isn't that a killer? All fo the low-fat/fat-free dressings/frozen yogurt/sauces etc replace the fat with HFCS.

[BJClinton]

Somebody get me Cheeeeseburger!!!!

Sans the bun.

[Proverbs 3-5]

coffe is good for you. See ...Want a drug that could lower your risk of diabetes, Parkinson's disease, and colon cancer? That could lift your mood and treat headaches? That could lower your risk of cavities?

[jude24]

UB Alumnus bump!

(Dang, it felt good to be able to say that!!!!)

[BJClinton]

He passed us a Chicken recipe that is as close to fried chicken as one can get.

Any chance you could share here?

[Annie03]

Thank you all. Kevkrom, I think it is feeling bored with choices - tho the others have some great suggestions. Do you snack on raw veggies? I have a husband and 2 kids, so I can't keep carbs out of the house. I mostly started pining for a bean burrito, or a corn tortilla, etc. I don't eat sweets (my family is deprived of that). Do you eventually stop craving bread, potatoes, etc? I really do want to give it another try - I know for sure grains leave me hungry and unsatisfied.

[Annie03]

No, I'm not on Carlos's list-how do I get there? Haven't been to the Atkins site, but I will go there now. I really want to avoid buying the pricey Atkins products. Is that possible?

[AngieGOP]

Lucky you! I Weight Watchers worked for me in 1972. I lost weight at that time and then gained it back. I would do my annual pilgrimage to Weight Watchers until I decided all I was losing was money. I formulated a lower carb program (a cross between Atkins and Weight Watchers)this seems to be working for me. Everyone's body is different. Some people just can't lose weight on a coventional, low-calorie, low fat program. Some people gain weight with Atkins. Excercise and finding a diet that works for you are key.

[DannyTN]

Atkins is a genius.

He endured redicule from the medical industry for 30 years only to finally have the facts come out, that the science really was with Dr. Atkins and his naysayers didn't know what they were talking about.

Atkins has single handedly made life so much easier for diebetes and people with weight problems.

[Junior_G]

After I'd been on it for a while, my mindset towards breads and pastas changed and I really wasn't drawn to them anymore. Once it became obvious that those high-carb foods cause weight gain, it was easier to avoid them like I had once avoided high-fat meats. The only difficulty I've had with Atkins is in social situations where people look at me like some special-needs freak.

My favorite Atkins recipe is for Cheeseburger Salad. Cook up some non-lean ground beef, add seasoning salt, mix in a heaping pile of your favorite shredded cheese, then put it on a plate and top off with a mountain of lettuce, sour cream and salsa. If you have any of the Habanero Tabasco sauce, that's a great topper.

[kevkrom]

I'm sick and tired of steaks, though.

There's always fish, chicken, pork, lamb, etc. I actually eat far more chicken than anything else on this plan, though I enjoy a good steak. Some suggestions for "kicking up" ordinary meats:

• Baste with interesting sauces, e.g., melted butter mixed with rosemary, papper, and garlic or chipotle tabasco sauce mixed with lime juice

• Bread/batter and fry 'em -- use soy flour instead of regular flour, e.g.: shrimp, beaten egg, soy flour, dash of lemon juice, dill, black pepper

• Vary methods of preparation -- grill, broil, pan fry, deep fry, stir fry, ...

• Cold, sliced meats make great salad toppings!

[DannyTN]

Personally I doubt that.

I was raised on soybean milk because I was allergic to dairy. My I.Q. is 136.

My 7 yo daughter also drank soy milk for a long time because she was to dairy. Her I.Q. is 147.

Whether or not soy affects the brain, I don't know. But it doesn't appear to have done us any harm.

[zip]

ping

[Warlord David]

I basicly try to eat healthy. Small portions is the secret if I trying to lose a few pounds. I eat lean meat 2 or 3 times a week, with one egg once a week, if that. Rabbit food can get boring after a while. Try variety of fruits. I use only carnola oil or olive oil when cooking. And keep candy, ice cream, chocolate out of the house, as much as possible. And that works for me.

[kevkrom]

Do you snack on raw veggies? I have a husband and 2 kids, so I can't keep carbs out of the house. I mostly started pining for a bean burrito, or a corn tortilla, etc. I don't eat sweets (my family is deprived of that). Do you eventually stop craving bread, potatoes, etc?

I have it easier... just me and the wife, and we both low-carb it. I actaully prefer to snack on nuts and seeds, myself (I love sunflower seeds, but watch out for the ones with corn syrup solids -- read the label!), and the supplement bars or other low-carb sweets satisfy the "sweet" impulse.

I really don't miss all of the old starchy stuff -- I've replaced "regular" bread with low-carb bran bread (5 carbs a slice), and every once in a while, I'll have half a baked potato with dinner, if I've been good the rest of the day.

Once thing I do, though, is have a planned "cheat meal" once per month. It works as an incentive an as a reward -- I can say "no" easier to temptation knowing that I'm going out to Mexican next Friday -- and as an interesting side effect: the old favorites are no longer as satisfying as a nice steak and a salad.

[Pest]

I snack on celery dipped in dip or flavored cream cheese. Broccoli and cauliflower are good too. Just keep away from carrots for awhile.

Actually, there is a low-carb tortilla on the market. I can't remember what it's called, but it's pretty tasty. I think it's made mostly of soy flour.

[kevkrom]

My favorite Atkins recipe is for Cheeseburger Salad.

We like doing a bun-less burger with toppings, too. My personal favorite recipe is one we came up with on our own:

LOW-CARB CHICKEN PARM
=====================

4      boneless, skinless chicken breast halves
1/2 c. soy flour
1 T.   lemon juice
1      egg
2 t.   dried herbs ("italian seasoning" or mix of basil, oregano, and thyme)
4 oz.  prociutto-mozzeralla roll
1/2 c. prepared pasta sauce
1/2 c. shredded parmesan cheese

1. Combine soy flour and herbs in shallow bowl or pie plate

2. Beat egg with lemon juice in shallow bowl or pie plate

3. Pound chicken breasts flat

4. Dip each breast in the egg mixture, then coat in flour mixture

5. Fry pieces accoring to deep-fryer directions (probably about 8 minutes)

6. Place drained pieces in shallow baking pan

7. Top each piece with 1 oz. slice of prociutto roll, 2 T. pasta sauce, and 2 T. parmesan cheese

8. Bake in 325 degree oven for 7-10 minutes

9. Serve with a nice salad or sauteed vegetables

[CajunConservative]

This is the best site for low carb recipes. They have recipes for everything.

Low Carb Friends

[John Thornton]

I have seen too many of these "reports" to put any credence in them. My theory is "eat tasty foods"---just eat in moderation.

Remember when we were told that margarine was healthier than butter? Remember when we were told to eat oat bran? Remember when we were told that eggs were poison?

The worst thing I can imagine is a life spent eating bad tasting food---only to find out that, in addition to tasting lousy, it turned out to be bad for you too.