The raison d'etre of this website is to provide you with hard scientific information which may help you make informed decisions in your quest for health (so far I have blogged concise summaries of over 1,500 scientific studies and have had three books published).
My research is mainly focused on the effects of cholesterol, saturated fat and statin drugs on health. If you know anyone who is worried about their cholesterol levels and heart disease, or has been told to take statin drugs you could send them a link to this website, and to my statin or cholesterol or heart disease books.
David Evans
Independent Health Researcher
Showing posts with label Low Fat Diets and Nutrition. Show all posts
Showing posts with label Low Fat Diets and Nutrition. Show all posts
This study describes the effects of a low-fat, low-cholesterol diet on eight children as treatment for "high cholesterol".
The study found that the low-fat, low-cholesterol diet caused growth failure:
(i) Three children had nutritional dwarfing. (Nutritional dwarfing is where there is a marked retardation in growth due to insufficient food consumption).
(ii) In five children, weight loss or insufficient weight gain occurred.
Regarding the diet, the study found:
(a) Children with growth failure consumed significantly less energy and zinc compared to children growing well.
(b) The dietary intakes of the three children with nutritional dwarfing were the most markedly deficient in total energy, fat, and micronutrients.
The data from the study suggests that the diagnosis and dietary treatment of "high cholesterol" may have potentially adverse health consequences. The application of a low-fat, low-cholesterol diet may lead to growth failure due to inadequate intake of energy, vitamins, and minerals.
Professor Theresa Nicklas specializes in how eating behaviours influence the development of chronic disease risk factors early in life. She states that nutritional adequacy is important when diets and dietary alterations are recommended for children. She notes that concern is expressed that low fat intakes may have deleterious effects on growth and development and may be deficient in total calories and essential nutrients.
The study inestigated the effects of dietary fat intake on children meeting their recommended daily allowance in various nutrients. The study included 871 year-olds.
The children were divided into higher and lower fat groups:
(i) Fat consumption of less than 30% of total calories (low fat group).
(ii) Fat consumption of more than 40% of total calories (high fat group).
The study found:
(a) The percentage of calories from carbohydrate, specifically sugar, was greater in the low fat group compared with the high fat group.
(b) The low fat group had 16% of their calories as meat.
(c) The high fat group had 31% of theie calories as meat.
(d) 8% more children in the high fat group had their recommended daily allowance of vitamin B6 compared to the low fat group.
(e) 34% more children in the high fat group had their recommended daily allowance of vitamin B12 compared to the low fat group.
(f) 32% more children in the high fat group had their recommended daily allowance of vitamin E compared to the low fat group.
(g) 18% more children in the high fat group had their recommended daily allowance of vitamin B1 (thiamin) compared to the low fat group.
(h) 20% more children in the high fat group had their recommended daily allowance of vitamin B2 (riboflavin) compared to the low fat group.
(i) 23% more children in the high fat group had their recommended daily allowance of vitamin B3 (niacin) compared to the low fat group.
The results of the study suggest that low-fat diets are inadequate in providing essential vitamins.
This post includes a synopsis of a study published in the Journal of the American Dietetic Association 1995 Aug;95(8):893-7 and a recipe for lemon and rosemary roast leg of lamb.
Study title and authors Comparisons of dietary intake and sources of fat in low- and high-fat diets of 18- to 24-year-olds.
Hampl JS, Betts NM.
Department of Nutritional Science and Dietetics, University of Nebraska, Lincoln 68583-1584, USA.
The study compared the fat intake, nutrient intake, and food group choices of 1,062 (436 men and 626 women) 18- to 24-year-olds consuming (low fat) 30% or less or more than 30% of energy from fat (high fat).
The study found:
(a) Men and women who consumed low-fat diets consumed significantly more alcohol than the men and women on the higher fat diets.
(b) Men who consumed the higher fat diet were less likely to be at risk for calcium deficiency.
(c) Women who consumed the higher fat diet were less likely to be at risk for vitamin E and zinc deficiencies.
To conclude: Compared to a low fat diet, men and women who follow a higher fat diet drink less alcohol and have a higher vitamin and mineral intake.
Grated zest of 2 lemons
Salt and freshly milled black pepper
Juice of 2 lemons
15ml/1tbsp olive oil
Method:
1.Preheat the oven to Gas mark 4-5, 180-190°C, 350-375°F.
2.In a small bowl mix together the rosemary and lemon zest.
3.Place the joint on a chopping board and make several slits over the surface with a sharp knife. Season on both sides and push the rosemary mixture into the slits.
4.Transfer the joint to a metal rack in a large non-stick roasting tin, spoon over the lemon juice. Drizzle with olive oil and open roast for the preferred, calculated cooking time, basting occasionally with any meat juices. Cover with foil if browning too quickly.
5.Remove the joint from the oven, loosely cover with foil and leave to rest for 15-20 minutes.
This post includes a synopsis of a paper published in the Journal of Nutrition 1996 Apr;126(4 Suppl):1031S-41S and a recipe for steak and eggs.
Study title and authors: Considerations about dietary fat restrictions for children.
Lifshitz F, Tarim O.
Maimonides Medical Center, Brooklyn, NY, USA.
The paper examined the evidence regarding the appropriateness of low fat diets for children.
The review found:
(a) There is no data demonstrating any beneficial effects of low fat diets starting in childhood for children.
Books:
(b) Dietary fat restriction in early life has not been shown reduce disease incidence.
(c) Low fat diets in children are linked with suboptimal growth and development. Recent studies have shown an association between short stature and/or nutritional status and deficiencies in intrauterine and early life with coronary artery disease in adulthood.
(d) Low fat diets may lower (the good) high density lipoprotein cholesterol levels.
(e) Low fat diets may lower total cholesterol levels. However low total cholesterol levels may be associated with increased mortality, including deaths due to accidents, which is most important in children.
(f) Problems of associated psychological consequences, family conflicts and cost should not be ignored while implementing a low fat diet.
Lifshitz notes many qualities of dietary fat and that it is an essential component of a well-balanced diet:
(i) In addition to being an efficient energy source, fat, compared with other macronutrients, has the advantage of carrying more energy in a smaller volume. This is of vital importance for children who have limited intake capacity but extraordinary energy needs.
(ii) Fat and cholesterol constitute an essential structural element of the cellular membranes.
(iii) Essential fats are vital for the central nervous system including visual development and intelligence.
(iv) High blood pressure and clogged arteries may be among the consequences of insufficient essential fats. Therefore, low fat diets that could lead to essential fat deficiencies could be detrimental rather than beneficial.
(v) Fat is also necessary as a vehicle to carry the fatsoluble vitamins (A,D,E,K). Numerous studies have shown that low fat diets lead to vitamin and mineral deficiencies either because they are not consumed in adequate amounts in restricted diets or their absorption is decreased when fat intake is inadequate.
(vi) Low cholesterol diets may lead to hormonal problems as all adrenocortical hormones (such as aldosterone and cortisol) are synthesized from cholesterol.
To conclude: Low fat diets may be detrimental to childrens health.
Ingredients:
•1 good quality large steak (filet, surloin, ribeye, …);
•2-3 tbsp of your favorite cooking fat (tallow, butter or ghee are excellent here);
Food Mall: Rib Eye Steak
•2 free range eggs;
•Paprika to taste;
•Salt and pepper to taste;
Preparation:
1.Note: Let stand your steak for about 40 minutes at room temperature for a perfectly cooked and juicy result.
2.Heat a pan over medium-high heat and add 2 tbsp of your chosen cooking fat.
3.Season your steak with sea salt and freshly ground black pepper and add to the hot pan.
4.Cook the steak to your likings. About 3 minutes of each side will usually give you a nice and medium rare steak.
5.Remove the steak from the pan, set aside and lower the temperature to medium-low. Add the rest of the cooking fat.
6.Crack open the eggs in the hot pan, cover, season to taste with some paprika, salt and pepper and cook until the whites are just set.
7.Serve the steak with the eggs either on top or on the side and make sure to dip the juicy hot meat in the runny yolk for complete satisfaction.
Malnutrition and poor nutritional status among children are common problems in the Republic of Maldives, a small island nation in the Indian Ocean. The aim of the study was to determine possible macro- and micronutrient deficiencies in the traditional Maldivian diet. The study comprised of 333 women with children aged between 1 and 4 years who were no longer breast-fed.
The study found:
(a) Of the women, 22% had a body mass index (BMI) below 18.5.
(b) Of the children, 41% were stunted, 14% were wasted and 51% were underweight.
(c) The women's and children's diets were sufficient in protein (14%) and carbohydrates (67%) but deficient in fat, which contributed only 19% to the total energy intake.
(d) Notably, only 21% of the total energy intake was fat for the 1±3-year-old children in the present study instead of the required 30±40%. Certainly the low fat intake is probably one of the most important influencing factors in the high prevalence of malnutrition in Maldivian children.
To conclude: Low fat intake is probably the most important factor causing malnutrition in the Maldives, especially for children.
¼ teaspoon cinnamon
½ tablespoon garlic powder
1 tablespoon dried oregano
1 tablespoon cumin
1 teaspoon sea salt
Roast:
½ tablespoon coconut oil
2.5 lb beef chuck roast
1 red onion, halved and sliced
¾ cup water
Instructions:
Mix all spice rub ingredients together and set aside. Heat your coconut oil in a skillet over medium to medium high heat, make sure your pan is nice and hot! Take the spice rub mixture and rub the entire amount into and all over the roast – really rub it in, do not just brush it on!. Using tongs, place the roast into the hot skillet and sear for 3-4 minutes on each side. If your pan is not hot enough you will lose your spices, but if it’s too hot, you will burn your roast. You want it to make a nice crust on both sides of the meat. Place your sliced onions in the bottom of a slow cooker. Once the roast has been seared, put the roast in the slow cooker on top of the onions. Add the water, cover and cook on high for 5-6 hours or on low for 7-8 hours.
This post features a synopsis on a study published in the American Journal of Clinical Nutrition 2000 Nov;72(5 Suppl):1354S-1360S and a recipe for buffalo strip steak.
Study title and authors: Fat intake during childhood: metabolic responses and effects on growth.
Uauy R, Mize CE, Castillo-Duran C.
Instituto de Nutrición y TecnologÃa de los Alimentos (INTA), University of Chile, Santiago, Chile. uauy@abello.dic.uchile.cl
Uauy notes that dietary fats are considered the most important energy source in the infant diet and are necessary for normal growth and physical activity. Human milk, in which most of the energy is present as fat, provides a relatively high cholesterol intake.
The study investigated the effects of total food consumed and amount & types of fat consumed, on growth indexes of children under 6 years of age in Latin America.
Uauy concluded that the results of the study suggest, diets that provide less than 22% of energy from fat and that are low in animal fats may lead to stunted growth.
Season buffalo w/sea salt (very lightly since you're using the bacon) and pepper.
Heat an oven-proof pan over medium-high heat. Add bacon slices and cook until fat is rendered and bacon is browned.
Sear the buffalo until a crust forms, about 2 minutes. Flip and then transfer to the preheated oven.
Cook until medium-rare, 5-7 minutes.
Remove from oven and transfer to a plate. Leave the bacon in the pan and add the veggies. Toss to coat and transfer the pan back into the oven. Cook until veggies begin to caramelize, 5-7 minutes depending on the veggie and size.
Remove the pan from the oven, transfer the veggies to your plate, and while the pan is still hot, give the meat a final searing.
This post includes a synopsis of a paper published in The Journal of Pediatrics Volume 125, Issue 5, Part 2 , Pages S69-S77, November 1994 and a recipe for Huevos Rancheros.
Study title and authors: Fat and cholesterol in the diet of infants and young children: Implications for growth, development, and long-term health
MD Stephen C. Hardy, MD Ronald E. Kleinman
Books:
Combined Program in Pediatric Gastroenterology and Nutrition, Massachusetts, USAGeneral Hospital, and Harvard Medical School, Boston, Massachusetts, USAReprint requests: Stephen C. Hardy, MD. Combined Program in Pediatric Gastroenterology and Nutrition, 4th Floor, Bartlett Ext., Massachusetts General Hospital, Boston, MA 02113.
In a review of the literature Hardy found that:
(a) Fat is necessary in the diets of infants and young children because of their extraordinary energy needs.
(b) Deficiencies of dietary fat during infancy may affect the development of the central nervous system, including visual development and intelligence.
(c) Young children who receive fat-restricted diets are more likely not to consume the recommended dietary allowances of many nutrients.
For the sausage, use a knife to split the link 3/4 of the way through and use your fingers to split it flat. Cook the sausages in a saute pan, that’s on medium high heat, with the casing side down. Why? Because the casing needs to render out otherwise the sausage will curl up, won’t crisp up and will taste oddly chewy.
While the sausage is browning, whisk together the eggs with a bit of salt. Remember, the salt helps keep the eggs tender. After the sausage is done, scramble the eggs in the sausage renderings, however you like–runny, slightly runny, hard and rubbery.
To serve, lay a few sausage links down on your plate, top with eggs, spoon with salsa and then sprinkle the green onions and avocado on top.
This post includes a synopsis of a study published in the Archives of Family Medicine 1993 Jul;2(7):765-72 and a recipe for flank steak with tomatoes, olives, and sweet peppers.
Study title and authors: Plasma lipid response and nutritional adequacy in hypercholesterolemic subjects on the American Heart Association Step-One Diet.
The objective of the study was to determine the effects of the American Heart Association (AHA) Step-One Diet (Low in saturated fatand dietary cholesterol limited to 300 mg/d.) for lowering cholesterol levels and to assess its nutritional adequacy in younger (less than 50 years old) and older (more than 50 years old) subgroups.
Flank Steak with Tomatoes, Olives, and Sweet Peppers
Ingredient list:
Flank steak (1.5-2 pounds)
Food Mall: Flank Steak
1 14.5 ounce can of diced tomatoes
1-2 cups of chicken or beef stock
1 can of green olives
1 dry pint of mini sweet peppers (10-12)
2 sweet yellow onions
1 green cabbage
Extra virgin olive oil
Balsamic vinegar
Ground cumin
Garlic powder
Black pepper
Salt
Directions:
Add 1 or 2 tablespoons of olive oil to pressure cooker over medium heat. Chop onion into bite-sized pieces. Add to pot and cook several minutes until soft, scraping up brown bits from the bottom of the pot. Slice peppers in half lengthwise and remove seeds. Chop into bite-sized pieces and add to the pot. Add chicken or beef stock. Add olives and all liquid in the can. Add a nice dusting of salt, garlic powder, black pepper, and ground cumin. Spice is good so don’t skimp. Season both sides of the flank steak with salt and garlic powder. Cut meat into 3 to 5 pieces as necessary to fit into the pot. Lay meat in pot and cover with diced tomatoes. Add 4 to 5 generous splashes of balsamic vinegar. Lock top on pressure cooker. Increase heat to high. After achieving high pressure, reduce heat to the lowest level consistent with maintaining high pressure. Cook under high pressure for 40 minutes. Turn off heat, allow pressure to come down naturally, and remove top. Meanwhile, chop cabbage into bite-sized strips. Add 1 or 2 tablespoons of olive oil to a wok over medium heat. Add cabbage, salt, garlic powder, and black pepper to taste. Stir to mix cabbage, spices, and oil evenly. Let cook covered for 10 minutes, stirring occasionally. Transfer a bed of cabbage to plates. Use a slotted spoon to transfer flank steak and vegetables from the pressure cooker to plates. Enjoy!
Plasma tocopherol concentrations in response to supplemental vitamin E
NV Dimitrov, C Meyer, D Gilliland, M Ruppenthal, W Chenoweth and W Malone
Department of Medicine, College of Human Medicine, Michigan State University, East Lansing 48824.
Individuals consuming a high-fat diet showed significantly greater alpha-tocopherol(vitamin E)concentrations as compared with those fed a low-fat diet.
necessary for normal growth and physical activity. Human milk, in which most of the energy is present as fat, provides a relatively high cholesterol intake.
.
Food Mall: Buffalo Strip Steak
. 
, notably, zinc, calcium, and vitamins A, D, and E.
