Diets high in saturated fat may enhance mineral absorption

This post includes a synopsis of a paper published in the International Journal of Sport Nutrition and Exercise Metabolism Volume 11, Issue 2, June and a recipe for mint and lime roast lamb.

Study title and authors:
Interactions Among Dietary Fat, Mineral Status, and Performance of Endurance Athletes: A Case Study
Henry C. Lukaski, William W. Bolonchuk, Leslie M. Klevay, David B. Milne, Harold H. Sandstead

This paper can be accessed at: http://journals.humankinetics.com/ijsnem-back-issues/ijsnemVolume11Issue2June/InteractionsAmongDietaryFatMineralStatusandPerformanceofEnduranceAthletesACaseStudy

Books:

The study measured performance and mineral levels in male endurance cyclists who consumed diets of either (i) 50% carbohydrate, (ii) 50% polyunsaturated fat, or (iii) 50% saturated fat, for 28-day periods.

The study found:
(a) Endurance was impaired on the polyunsaturated fat diet
(b) Iron, zinc and possibly magnesium levels were lower on the polyunsaturated diet.
(c) Ferritin levels decreased on the polyunsaturated diet.
(d) Copper levels increased only on the saturated fat diet.

To conclude: Diets high in polyunsaturated fat may impair mineral absorption and lead to a reduction in endurace performance, whilst diets high in saturated fat may enhance mineral absorption.

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Recipe of the day

Mint and Lime Roast Lamb

 

Ingredients:

Food Mall: Lamb Shoulder

1kg/2.2lb boneless rolled lamb shoulder or mini shoulder joint

Salt and freshly milled black pepper

60ml/4tbsp mint

Grated zest and juice of 1 lime

500ml/18floz light lamb stock
15ml/1tbsp freshly chopped mint

Method:

1.Preheat the oven to Gas mark 4-5, 180-190°C, 350-375°F.

2.Season the joint and open roast for the calculated cooking time.

3.20 minutes before the end of the cooking time mix together the mint and the lime zest and juice. Spoon or brush over the lamb.

4.When cooked transfer the lamb onto a dish, cover with foil and allow to rest for 10-15 minutes.

5. Add the stock and stir well to remove any rich lamb juices and sediment from the bottom of the pan. Strain into a saucepan. Simmer for 2-3 minutes until thickened and add the mint.

Mint and Lime Roast Lamb

Diets low in saturated fat and cholesterol, provide INADEQUATE intake of several micronutrients, notably, zinc, calcium, and vitamins A, D, and E.

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.

Books:

Bae CY, Keenan JM, Fontaine P, Wenz J, Ripsin CM, McCaffrey DJ.

Department of Family Medicine, Keimyung University Medical School, Taegu, Korea.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/8111502

The objective of the study was to determine the effects of the American Heart Association (AHA) Step-One Diet (Low in saturated fat and 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.

Bae found that cholesterol levels were more or less unaffected. However the AHA Step-One Diet diet, low in saturated fat and cholesterol, provided INADEQUATE intake of several micronutrients, notably, zinc, calcium, and vitamins A, D, and E.

More information on this subject: Books : Scientific Studies : Other Websites : Videos : Food Mall 

Recipe of the day

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!