Saturated fat lowers the risk of type 2 diabetes in older women

This study was published in Diabetes Care 2001 Sep;24(9):1528-35

 

Study title and authors:

Dietary fat and incidence of type 2 diabetes in older Iowa women.

Meyer KA, Kushi LH, Jacobs DR Jr, Folsom AR.

Department of Epidemiology, Harvard School of Public Health, Boston, Massachusetts, USA.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11522694

This study examined the association between dietary fat and type 2 diabetes. The study included 35,988 women aged 55 to 69 who were followed for 11 years.

With regard to saturated fat, the study found that the women who ate the most saturated fat had a 5% decreased risk of type 2 diabetes compared to the women who ate the least saturated fat.

Meat, eggs and saturated fat reduce the risk of diabetes

This study was published in the European Journal of Clinical Nutrition 2003 Apr;57(4):523-30

Study title and authors:

Diet and glucose tolerance in a Chinese population.

Woo J, Ho SC, Sham A, Sea MM, Lam KS, Lam TH, Janus ED.

Department of Medicine and Therapeutics, The Chinese University of Hong Kong, Hong Kong, Republic of China. jeanwoowong@cuhk.edu.hk

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12700613

The study investigated the dietary patterns in 988 Hong Kong Chinese subjects with or without diabetes to determine if there is any association between diet and diabetes.

The study found:
(a) Those with diabetes consumed 4.5% more rice, noodles and pasta than those without diabetes.
(b) Those with diabetes consumed 17% more vegetables than those without diabetes.
(c) Those with diabetes consumed 25% more soy than those without diabetes.
(d) Those with diabetes consumed 13% less meat than those without diabetes.
(e) Those with diabetes consumed 25% less eggs than those without diabetes.
(f) Those with diabetes consumed 12% less saturated fat than those without diabetes.

This study shows that a higher consumption of meat, eggs and saturated fat reduces the risk of diabetes, whereas a higher consumption of soy and carbohydrate rich foods increases the risk of diabetes.

Links to other studies:
Beneficial effects of a high fat, low carbohydrate diet on fat reduction in type 2 diabetic patients with obesity
Diabetes rates have tripled since the low fat crusade started in 1977
High-carbohydrate diets cause a significant rise in blood sugar

As children eat less saturated fat and cholesterol - their obesity rates have soared

This study was published in the American Journal of Clinical Nutrition 2000 Nov;72(5 Suppl):1343S-1353S

Study title and authors:

Energy and fat intakes of children and adolescents in the united states: data from the national health and nutrition examination surveys.

Troiano RP, Briefel RR, Carroll MD, Bialostosky K.

Division of Cancer Control and Population Sciences, National Cancer Institute, National Institutes of Health, Bethesda, MD 20892-7344, USA. troiano@mail.nih.gov

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11063476?dopt=Abstract

This study analysed trends in energy and fat intake and obesity in 2-19 year olds.

Troiano notes that child obesity rates have risen dramatically from 1971 to 1994:
(i) From 1971 to 1994 obesity has risen by 75% in 4-5 year olds.
(ii) From 1971 to 1994 obesity has risen by 200% in 6-11 year old boys.
(iii) From 1971 to 1994 obesity has risen by 175% in 6-11 year old girls.
(iv) From 1971 to 1994 obesity has risen by 111% in 12-17 year old boys.
(v) From 1971 to 1994 obesity has risen by 54% in 12-17 year old girls.

In that same time period total calorie consumption has decreased across a majority of the age groups, and fat and cholesterol consumption has decreased in every age group:
(a) Total calorie intake decreased by 4% in 2-5 year olds.
(b) Total calorie intake decreased by 3.5% in 6-11 year olds.
(c) Total calorie intake increased by 4% in 12-19 year olds.
(d) Total fat consumption decreased by 3.4% in 2-5 year olds.
(e) Total fat consumption decreased by 2.6% in 6-11 year olds.
(f) Total fat consumption decreased by 3.1% in 12-19 year olds.
(g) Saturated fat consumption decreased by 1.3% in 2-5 year olds.
(h) Saturated fat consumption decreased by 1.4% in 6-11 year olds.
(i) Saturated fat consumption decreased by 1.9% in 12-19 year olds.
(j) Cholesterol consumption decreased by 64 mg in 2-5 year olds.
(k) Cholesterol consumption decreased by 51 mg in 6-11 year olds.
(l) Cholesterol consumption decreased by 129 mg in 12-19 year olds.

Other trends noted in the study from 1971 to 1994 include:
(m) An increase in non citrus juice and soft drink consumption.
(n) Soft drink consumption tripled in teenage boys.
(o) A decline in milk consumption.

In this time frame the incidence of diabetes has risen by 105%.

This study shows that over a 23 year period the consumption of total fat, saturated fat and cholesterol declined in children aged 2-19. This has coincided with a dramatic increase in the consumption of soft drinks and incidence of obesity and diabetes. 

Diets high in cholesterol and saturated fat lower the risk of heart disease and diabetes

This post includes a synopsis of a paper published in the American Journal of Clinical Nutrition 2002 Dec;76(6):1214-21and a recipe for the quickest breakfast.

Study title and authors:
Dietary and plasma lipid, lipoprotein, and apolipoprotein profiles among elderly Hispanics and non-Hispanics and their association with diabetes.
Bermudez OI, Velez-Carrasco W, Schaefer EJ, Tucker KL.
Jean Mayer US Department of Agriculture Human Nutrition Research Center on Aging at Tufts University, Boston, MA 02111, USA. bermudez@hnrc.tufts.edu

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12450885

The objective of the study was to assess the dietary and cholesterol risk factors for cardiovascular disease and their relationship to diabetes. The study involved 490 Hispanics and 163 non-Hispanic whites aged 60-98 years.

Bermudez found that:                                                                                                          Books: 

(a) Intakes of carbohydrate and polyunsaturated fat were higher in Hispanics than in non-Hispanic whites.

(b) Intakes of cholesterol and saturated and monounsaturated fat were lower in Hispanics than in non-Hispanic whites.

(c) Concentrations of (good) HDL cholesterol, and (good) apolipoprotein A-I were significantly lower among Hispanic women than among non-Hispanic white women
(d) Concentrations of (good) HDL cholesterol, and (good) apolipoprotein A-I were lower among Hispanic men than among non-Hispanic white men.
(e) High levels of (bad) triglycerides and low levels of (good) HDL cholesterol were more prevalent among Hispanics with than without diabetes.

The study results indicate that a diet high in cholesterol, saturated and monounsaturated fat, and low in carbohydrate and polyunsaturated fat lower the risk of heart disease and diabetes.

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Recipe of the day

Quickest Breakfast
                                                                                                                               Food Mall: Eggs
Ingredients:
butter
4 eggs
salt and pepper to taste

Instructions:
Firstly, switch on the frying pan (skillet) and put about 1 ounce (25g) of butter in it to melt.

While the pan is heating up, get out 4 eggs, a plate and cutlery.

By this time, the butter in the pan should be melted and starting to bubble. If it is, just break the eggs into the pan and stir, using a moderate heat, until cooked to your satisfaction.

Serve and add salt and pepper to taste.

Saturated fat helps to reduce heart disease risk factors

This post contains a synopsis of a study published in the Journal of Nutrition 132:715-718, 2002 and a recipe for Italian chicken.

Study title and authors:
Dietary Mono- and Polyunsaturated Fatty Acids Similarly Affect LDL Size in Healthy Men and Women1
Mario Kratz, Esma Gülbahçe, Arnold von Eckardstein, Paul Cullen, Andrea Cignarella, Gerd Assmann, and Ursel Wahrburg
Institute of Arteriosclerosis Research at the University of Münster, Domagkstraße 3, 48149 Münster, Germany
                                                                                                                                             Books:

This paper can be accessed at: http://jn.nutrition.org/content/132/4/715.abstract

The goal of this German study was to investigate the effects of dietary monounsaturated, polyunsaturated and saturated Fats on low density lipoprotein (LDL) cholesterol size. The study included 56 (30 men, 26 women) healthy participants.

First, all participants received a diet rich in saturated fat for 2 weeks and LDL size was measured; they were then randomly assigned to one of three dietary treatments for 4 weeks and again LDL size was measured.


The 3 diets were either:
(i) olive oil rich in monounsaturated fat 
(ii) rapeseed oil rich in monounsaturated fat and polyunsaturated fat 
(iii) sunflower oil rich in polyunsaturated fat 

Analysis revealed a significant reduction in LDL size during the 4 week oil diet phase.

Kratz concluded that all dietary unsaturated fat reduced LDL size compared to saturated fat.

Compared with small LDL cholesterol, having more large size LDL cholesterol gives protection from heart disease and diabetes. See here.

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Recipe of the day

Italian Chicken

Ingredients:
4 pieces chicken                                                                                                 Food Mall: Chicken

2 tbsp olive oil

2 tbsp lemon juice

1 clove garlic, crushed

1/4 tsp dried oregano

1/8 tsp pepper

Instructions:
Mix all in a shallow dish. Add 4 pieces of chicken, turning to coat well.

Cover and refrigerate for 8-12 hours, remember to turn it over occasionally.

One hour before serving, heat oven to 450F. Line a baking sheet with foil, and put chicken on.

Put pan in oven, reduce heat to 325F.

Bake 35-45 minutes.

Saturated fat shown to be beneficial in the fight against diabetes

This post includes a summary of a paper published in Current Diabetes Reports 2011 Jan 15 and a recipe for roasted veal shanks.

Study title and author:
Fad Diets in the Treatment of Diabetes.
Feinman RD.
Department of Cell Biology, SUNY Downstate Medical Center, 450 Clarkson Avenue, Brooklyn, NY, 11203, USA, richard.feinman@downstate.edu.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/21234818

Books:

The author concludes: "Use of the term "fad diet" reflects the contentious nature of the debate in the treatment of diabetes and generally targets diets based on carbohydrate restriction, the major challenge to traditional dietary therapy. Although standard low-fat diets more accurately conform to the idea of a practice supported by social pressure rather than scientific data, it is suggested that we might want to give up altogether unscientific terms like "fad" and "healthy." Far from faddish, diets based on carbohydrate restriction have been the historical treatment for diabetes and are still supported by basic biochemistry, and it is argued that they should be considered the "default" diet, the one to try first, in diseases of carbohydrate intolerance or insulin resistance. The barrier to acceptance of low-carbohydrate diets in the past has been concern about saturated fat, which might be substituted for the carbohydrate that is removed. However, recent re-analysis of much old data shows that replacing carbohydrate with saturated fat is, if anything, beneficial. The dialectic of impact of continued hemoglobin A(1c) versus effect of dietary saturated fat in the risk of cardiovascular disease is resolved in direction of glycemic control. Putting biased language behind us and facing the impact of recent results that point to the value of low-carbohydrate diets would offer patients the maximum number of options".

 
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Recipe of the day

Roasted Veal Shanks

Ingredients:

Food Mall: Veal

6 pieces veal shanks, each about 2 1/2 inches long

3 Tbsp olive oil
2 Tbsp lemon juice
1/4 tsp pepper
1 onion, cut up
3-5 Tbsp hot water

Instructions:
Place veal in single layer in heavy roasting pan. Sprinkle with oil, lemon juice, and pepper. Arrange onion on top. Cover and cook in 350F oven for 1 1/2 hours or until tender. Uncover and brown for 30 minutes longer, adding water to increase natural juices, if necessary.

This recipe can be used with a veal roast. Substitute shoulder or rump roast for the shanks and proceed as above.

Saturated fat helps control diabetes

This post includes a summary of a paper published in Endocrine Practice 2002 May-Jun;8(3):177-83 and a recipe for poached chicken.

Books:

Study title and authors:

Results of use of metformin and replacement of starch with saturated fat in diets of patients with type 2 diabetes.
Hays JH, Gorman RT, Shakir KM.
Christiana Care Health Services, Inc., Cardiology Research, Newark, Delaware 19718, USA.,

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12113629

Hays concluded that addition of saturated fat and removal of starch in the diet led to improved glycemic control and weight loss.

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Recipe of the day

Poached Chicken

Ingredients:

Food Mall: Chicken Breast

• 4 boneless, skinless chicken breast halves

• 2 T olive oil
• 1 c sliced scallions
• 2 garlic cloves, crushed
• 1/8 t cayenne pepper
• 1 bay leaf
• 1/2 t ground cloves
• 4 medium tomatoes, peeled, seeded, chopped
• 1/8 t ground saffron (optional)
• 1/8 t ground pepper
• 1 T red wine

Instructions:
In a large frying pan, heat oil over medium heat. Add scallions and cook until lightly browned (about 3 minutes).

Add garlic and cayenne pepper; cook 1 minute.

Add tomatoes, red wine, bay leaf, cloves, saffron and pepper.

Bring to a boil; reduce heat and simmer uncovered for 15 minutes.

Place chicken on top of sauce. Cover and simmer for 15-20 minutes until chicken is tender and opaque.



Reduced saturated fat consumption has led to vitamin D deficiency

This post includes a synopsis of a paper published at the University of Washington School of Public Health and a recipe for cherokee green onions and eggs.

Study title and author:
Dietary Saturated Fat and Fat Soluble Vitamins in Childhood Health: A New Approach
Deborah Gardner, MPH Candidate Department of Maternal & Child Health, University of Washington School of Public Health

This paper can be accessed at: http://depts.washington.edu/mchprog/docs/posters/2010/GardnerCapstone.pdf
                                                                                                                                            Books:

Gardner notes childhood obesity has increased from the early 1970s by approximately 400%. Standard interventions, like Pathways: a school based, randomized controlled trial for the prevention of obesity in American Indian schoolchildren, focus on reducing dietary saturated fat. This approach, as per the results of Pathways, has not been successful.

Saturated fat reduction may also contribute to a growing problem of fat soluble vitamin deficiency. Vitamin D3 deficiency has garnered the most attention, but deficiency in other animal fat derived vitamins (e.g. vitamin K2) is also of concern, and these may have implications for nervous system bone and immune system development as well as diseases like Type 1 diabetes mellitus or autism.

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Recipe of the day
                                                                                                                               Food Mall: Eggs 

Cherokee Green Onions and Eggs

Serves 3-4

Ingredients:

-3 Tbsp bacon fat

-2 bunches of wild green onions, whites and crisp green tops, trimmed and sliced in 1/4" rounds

-1/4 cup water

-7 large eggs or 6 jumbo eggs
-pepper (optional)

Instructions:
Heat bacon fat in a large heavy skillet over medium heat. Add green onions and turn in fat to coat. Lower heat, cover, and simmer for about 5 minutes.

Uncover and add water. Cook over low heat for about 10 minutes more, stirring occasionally, until green onions are tender but not brown. If water is all absorbed, add more by tablespoons.

Break eggs into the skillet and stir with a fork until they are scrambled. Raise heat to medium.

Continue to stir until eggs are as cooked as desired. When they are nearly done, adjust the seasonings.