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Tag Archives: heart disease

Low Fat Better Than Low Carb, Say “It Ain’t So”!

 

When your friends, family, colleagues, healthcare professionals, the media and everyone you know are claiming low carb diets are dangerous, not effective or boring. Stand up and just say “It Ain’t So!”

I am soooooo tired of hearing and reading about how calories, not carbohydrate management, is the best way to lose weight or that meat eaters are more likely to die than those who abstain from eating meat, blah, blah, blah, blah.

When researchers do not keep their studies objective, crazy things happen. For example, unhealthy meats that contain known cancer causing ingredients (such as nitrites) are put in the same group as other meats; the media reports “all meats are unhealthy”. The reality is that nothing new was proven, we know nitrates and nitrates can cause cancer.  The responsible message should be “avoid meats that contain cancer causing ingredients”.

We have seen the headlines touting the real answer to weight loss,  “calories matter more than the distribution of carbohydrates, fats and proteins.” However, this is not always the case. When research on low carb diets (less than 50 grams is actually low enough to ignite fat burning) are actually performed, they trump low-calorie diets for weight loss, lowering heart disease and managing blood sugar every time. I have the same experience in practice.

Eating low carb is a healthy, delicious and nutritious option. Well at least that is why I started eating low carb…at least that was only after being ready to keep an open mind and I opened my eyes and ears to the truth. Only then could I free myself from believing the hype of big business, corrupt opinion leaders, less than objective researchers and unsuspecting healthcare professionals who still only see one side of the fence.

These studies were published 6 years ago but the results continue to be re-produced.

http://www.nutritionandmetabolism.co…-7075-2-31.pdf
http://www.nutritionandmetabolism.co…-7075-3-24.pdf
http://www.nutritionandmetabolism.co…3-7075-5-9.pdf

Results from research conducted by Darlene Dreon suggests that low-fat diets for some people with a specific genetic predisposition can increase risk factors for heart disease. Do you know any doctors that warn people of the potential risks of low-fat diets as found in Dreon’s study?

Yet, for some reason this information escapes media attention. There are doctors and nutritionists who practice low carb diet health care. Medical doctors use low carbohydrate diets to help patients manage diabetes without the blood sugar high’s and low’s that medication can cause. This is also true for metabolic syndrome, high cholesterol, stomach complaints and many other medical conditions.

The truth is that carbohydrate is the nutrient that has the most effect on internal eating cues and satiety switches? Excess carbohydrates more than any other nutrient triggers a hormonal cascade that starts with insulin. Insulin is a fat storing hormone and one that lowers blood sugar which in turn flips the “I’m hungry switch” to on.

It’s a good feeling to be able to help people who are following low carb diets. I tell it like it is from my heart and soul, from the very roots of my nutrition and medical education and experience. But most importantly, I feel comfortable thinking outside the box to help others find the path that works for them; whether it is for better health and nutrition, more self-confidence in their choices, positive social and emotional support. I can make a difference and I am making a difference. You can make a difference too, stay true to yourself and “Don’t Believe the Hype”.

When you hear crazy outrageous claims that make you concerned about your low carb eating regimen, know “It Ain’t So”.

 

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It Is About “Time”: Fat Facts and The Cover Up

download

What do steak, eggs, coconut, dark meat, chicken and turkey with the skin on have in common? They are all high in healthy saturated fat and are safe foods to eat.

Bryan Walsh’s report made the cover of Time magazine, “Eat Butter.” His article describes a 43 year “human experiment” using the consumer as guinea pigs to test lowering dietary fat and reducing heart disease risk starting back in 1977; when a senate committee urged Americans to “eat less high-fat red meat, eggs and dairy; eat more carbohydrates and increase fruit and vegetable consumption”.

What happened?

  • Heart disease is still the number one cause of death
  • Obesity now effects 33% of the US  population
  • Type 2 diabetes escalated by 166%

I do not have any statistical analysis but there are many more health conditions caused by excess carbohydrate intake that are on the rise, like metabolic syndrome, high blood pressure, certain types of cancer, polycystic ovarian syndrome etc…

Why did this cover-up happen?

  • The establishment refused to publish controversial research.
  • Unethical researchers cherry picked the data used for analysis
  •  Puppeteers were good at disseminating the low-fat dogma put forth by the USDA (United States Department of Agriculture).

The research supporting the safety and efficacy of fat and saturated fat exists. In his article, Walsh interviews researchers who explain:

  • “Americans were told to cut back on fat to lose weight and prevent heart disease. There’s an overwhelmingly strong case to be made for the opposite.” –Dr. David Ludwig, Boston Children’s Hospital

 

  • “The argument against fat was completely flawed. We’ve traded one disease for another.” –Dr. Robert Lustig, University of California, San Francisco

 

  • “Willett (Walter Willett, Harvard) found that when high saturated fat foods were replaced with carbohydrates, there was no reduction in heart disease.”
  • “Simple carbs like bread and corn may not look like sugar on your plate, but in your body that’s what they’re converted to when digested.”
  • “Studies (by Eric Westman, Duke University) found that replacing carbohydrates with fat could help manage and even reverse diabetes.”

Mind you this TIME article is not late breaking news. I have blogged on the “BIG FAT” topic before:

  1. Seeking Saturated Fat, http://valerieberkowitz.wordpress.com/?s=saturated+fat
  2. Follow The Nutrition Guidelines Or Follow Your Heart, http://valerieberkowitz.wordpress.com/2014/03/31/follow-the-nutrition-guidelines-or-follow-your-heart/
  1. When It Comes To Saturated Fat Use Your Noggin’, http://valerieberkowitz.wordpress.com/2014/04/06/when-it-comes-to-saturated-fat-use-your-noggin/
  2. Carbohydrates Are Worse Than Saturated Fat, http://valerieberkowitz.wordpress.com/2012/04/02/carbohydrates-are-worse-than-saturated-fat/
  3. Andrew Weil: Saturated Fat Is Not Associated With an Increased Risk of Heart Disease, Stroke or Vascular Disease,  http://valerieberkowitz.wordpress.com/2010/12/13/andrew-weilsaturated-fat-is-not-associated-with-an-increased-risk-of-heart-disease-stroke-or-vascular-disease/
  4. Eat saturated Fat For Good Health, http://valerieberkowitz.wordpress.com/2010/10/17/eat-saturated-fat-for-good-health/
  5. Fat Functions To Promote Good Health, http://valerieberkowitz.wordpress.com/2009/06/24/fat-functions-to-promote-good-health/
  6. Have We Created Our Own Heath Crisis? High Fat Must Have Foods For Good Health, http://valerieberkowitz.wordpress.com/2012/07/30/have-we-created-our-own-health-crises-high-fat-must-have-foods-for-good-health/
  7. The Low Fat Nutrient Less Diet Cannot Nourish The Body,  http://valerieberkowitz.wordpress.com/2012/08/05/the-low-fat-nutrient-less-diet-cannot-fully-nourish-the-body/
  8. Eat Foods With Fat (5): Balance Foods With Fat, https://valerieberkowitz.wordpress.com/wp-admin/post.php?post=2187&action=edit

So now what?

It is hard to break bad habits and we have been brain washed for a while into believing low-fat foods are healthy. But now it is time, no more cover ups, to open our eyes to the truth about food, fat, carbohydrates, what we eat and how it affects health.

If you want to undo the damage caused by 40 years of eating low-fat refined and processed foods avoid carbs. Eat real meat, natural fats and veggies to let the healing process begin.

 

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Eat Foods With Fat (5): Balance Foods With Fat

Oil3

Oil3 (Photo credit: Wikipedia)

Healthy foods with fat are natural foods:

Red meat

Seafood

Poultry

Eggs

Coconut

Olives

Nuts

Seeds

Avocado

Butter

When I say eat foods with fat, I do not mean eating only fish or olive oil. Saturated fats need to be part of the balance. Why?

A healthy omega 6 to omega 3 balance should be in a 1:1 ratio but no more than 6:1. Twenty to one is what most people eat today. How?

1. Omega 6 foods are cheap (soy, corn, vegetable oil) and are used in many commercially prepared foods.

2. Consumers have bought into the idea that unsaturated fats are healthy.

3. As consumers buy into conventional dogma and avoid meat/ saturated fat they eat more unsaturated fat.

So I’m here to open your mind to adding saturated fat as part of a variety of foods that should be added to your shopping list. The omega 6/omega 3 ratio is too high. Eating less omega 6 foods and adding back saturated fats can help improve this ratio and keep you healthy.

Here’s why, here’s how:

  • Excess Omega 6 is linked to  inflammation on the cellular level that can lead to  many health issues (heart disease, arthritis, obesity and diabetes, metabolic syndrome, stomach issues, cancer, asthma, mental health issues).
  • When you use vegetable oils at high heat to microwave,  bake, sauté or fry, the high temperature oxidizes the oil and unsaturated “good” fat changes to bad cholesterol leading to heart disease,
  • Omega 6 also can compete with Omega 3 and reduce the body’s ability to use Omega 3.

Saturated fat is more stable at high heat cooking temperatures. Use olive oil as a salad dressing but cook with natural sources of saturated fats that are not hydrogenated to avoid oxidation,  http://articles.mercola.com/sites/articles/archive/2003/10/15/cooking-oil.aspx.

Fats can oxidize over time and saturated fats are more shelf stable than unsaturated fats,  http://www.fromnaturewithlove.com/library/storagevegetableoils.asp.

Plant sources of Omega 3 ,like flax and chia seed, cannot be converted to the essential type of Omega 3 we need to utilize unless saturated fat is present.

Research supports saturated fats:

help prevent essential fats and skin cells from oxidation;

promote utilization of essential fats;

help balance the good bacteria in the gut and boost the immune system;

help in the process of calcium absorption and bone development;

lower  lipoprotein(a) ,  a risk factor for heart disease;

protect the liver from alcohol and other toxins created by medication metabolism.

There are a few simple ways to balance the foods you eat with fat.

Will let you know…next blog :)

But maybe you have some of your own ideas. I’d love to hear one or some?

 
3 Comments

Posted by on September 14, 2012 in diet, FAT

 

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The Low Fat Nutrient-Less Diet Cannot Fully Nourish The Body

English: A photo of ribeye steaks

English: A photo of ribeye steaks (Photo credit: Wikipedia)

What do foods with fat have that low or non-fat foods don’t? Aside from the obvious more fat and calories, they contain many more nutrients that can help keep waistlines slim, skin, hair and nails looking young, the immune system strong and the heart healthy. And this does not even scratch the surface of what the benefits are.

If you can look beyond calories and fat to focus on nutrient rich foods like, eggs, coconuts, beef and other healthy higher fat foods you will find better health. Last week I posed the question, “Have we created our own health crises?”,http://valerieberkowitz.wordpress.com/2012/07/30/have-we-created-our-own-health-crises-high-fat-must-have-foods-for-good-health/.

This week will shed some light on the answer. You will get the “low-down” on the low-fat nutrient-less diet and the nutrients that are not provided when following it.

Five reasons to eat fat and get many more nutrients that will stave off health problems:

  1. Real food sources of saturated fat (meat, coconut) and cholesterol (eggs) have nutrients that are essential to good health. These are nutrients that are not found in low-fat foods include:

Arachidonic acid (AA) is a polyunsaturated fat but is mostly found in red meats, egg yolks, organ meats and breast milk. AA is a key factor for brain development, nerve function and keeping cells flexible. But many may be familiar with AA because of its involvement in muscle growth and repair. AA and docosahexaenoic acid (DHA, fish oil) are often talked about together because they make up a large component of the brain, http://www.cholesterol-and-health.com/Egg_Yolk.html.

Medium-chain triglycerides (MCT) also found in saturated fats: whole milk, butter, palm oil and coconut. MCT’s have metabolic benefits that aids weight loss, digestion, lower the risk of atherosclerosis and heart disease by increasing HDL cholesterol, supports thyroid function and boosts the immune system. Coconut also contains lauric and capryllic acid which helps fight bacteria and infections.

Choline is found in the membrane of the cell good sources ground beef, whole eggs (yes, especially the yolk) and peanut butter. Choline functions to protect the liver from fat  accumulation (check out the recent spike in fatty liver disease, http://health.usnews.com/health-news/family-health/diabetes/articles/2009/04/10/nonalcoholic-fatty-liver-disease-5-tips-for-treatment-prevention) , helps prevent advanced age memory loss and may help lower cholesterol and homocysteine levels and may also assist in protecting against some types of cancers.

But you do not hear too much about these nutrients when the focus on cutting fat trumps all else.

Over the next few weeks, you will learn much more about the nutrient density and importance of health promoting fatty foods. Look for the next 4 points over the next few weeks.

There are many sources you can read to get a more detailed picture. Here are some:

http://thirdplanetfood.com/tidbits/?p=392

http://jn.nutrition.org/content/132/3/329.full

http://www.coconutresearchcenter.org/article10612.htm

http://www.naturalnews.com/027865_saturated_fat_health.html

http://www.westonaprice.org/vegetarianism-and-plant-foods/vegetarianism-and-nutrient-deficiencies

http://www.health-report.co.uk/saturated_fats_health_benefits.htm

http://www.diabetes-book.com/cms/articles/3-advice-a-commentary/7414-the-truth-about-saturated-fat2

 

 
4 Comments

Posted by on August 5, 2012 in eggs, good health, Healthy Eating

 

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Low Fat Diets Trigger Heart Disease

Roast beef cooked under high heat

According to Ron Krauss, “Carbohydrate intake not fat emerged as the main risk factor for heart disease,”    http://www.nxtbook.com/tristar/ada/day3_2012/index.php#/8. “Other studies using beef as the food source had similar results.”

So Happy Father’s Day!!! Enjoy steaks and burgers on the BBQ forever more.

Can’t wait to write more next week :)

 

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60 Minutes And The War Against Carbohydrates

60 Minutes

Low carb heaven, now where was I? Here’s a link: http://valerieberkowitz.wordpress.com/2012/04/16/60-minutes-confirms-all-calories-are-not-equal/, to last weeks blog if you are interested in how 60 minutes started all this :).

Let me continue summing up from last week:

REFINED carbs and sugar, most REFINED foods created by food companies to reduce food cost and incresae profit coupled with the “best of intentions”  message from science research, “cut out fat to improve your health” has created huge health concerns for all of us. We eat 130 pounds of sugar/person/year and this has led to;

1. Cancer

2. Food addiction

3. Diabetes

4. Heart disease

5. Obesity

6. Fatty liver disease

7. Advanced glycation end products (AGEs). AGEs are created from carbohydrates, both simple and complex.  Carbs are absorbed by your body to  affect your blood sugar levels.  Blood sugar is then glycated to form AGEs.

8. Kidney disease

9. Alzheimer’s disease

10. Skin, nerve and eye diseases

Now people are getting paid to figure out how to reduce all this damage, for what? It really is not rocket science.

Wanna cut off glucose supply to cancer, wanna reduce your cocaine-like addiction to sugar, wanna reduce your risk for diabetes, obesity, heart disease… just don’t eat sugar and foods that are made up mostly of carbohydrate containing foods.

It really seems prudent to eat balanced low carb whole food, paleo diets to help you live a long healthy life!

 
3 Comments

Posted by on April 23, 2012 in Uncategorized

 

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Carbohydrates Are Worse Than Saturated Fat

The Healthy Eating Pyramid, from the Harvard S...

The Healthy Eating Pyramid, from the Harvard School of Public Health (Photo credit: Wikipedia)

“Healthy” complex carbohydrates like potatoes (starchy unprocessed vegetable) and bread (processed), non-fat fruited yogurt and many fat-free or low fat food options  may put you at higher risk for heart disease. Frank Hu from Harvard explains that by following the directions of National diet guidelines and using high carbohydrate  low fat foods that are especially low in saturated fat may actually increase your risk for heart disease and be a fundamental cause of obesity and diabetes.

The basis is logical for:

Heart disease:  carbohydrates can raise triglycerides, reduce HDL (good cholesterol) and raise small dense LDL

Diabetes: carbohydrates raise blood sugar and insulin levels

Obesity: Carbohydrates are perceived to be “non-fattening” so many people over eat them. Vegetables that contain 25 calories/serving contain fiber and nutrients that prevent disease yet are typically not consumed. Many low fat snack choices (100 calorie snack packs,  baked potato chips, pretzels) only provide excess calories and are not filling.

You can read, “Are refined carbohydrates worse than saturated fat?” in AJCN, April 21, 2010. Interesting title since both “refined” and “complex” carbs were described to have similar health effects. OK, I’m headed off topic :).

Hu discusses the results that show no relation between saturated fat and a heart attack. A significant increased risk for heart attack was seen when carbohydrate foods that had a high impact on blood sugar were consumed. When eating carbohydrate foods that had minimal impact on blood sugar, such as green and other colorful non-starchy vegetables, the risk for heart disease was lowered.

So, what will it be for lunch tomorrow, a green salad topped with salmon or a baked potato topped with non-fat yogurt?

 
1 Comment

Posted by on April 2, 2012 in Uncategorized

 

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