High fat diets reduce dangerous C-reactive protein levels by 52.6%

This study was published in Diabetologia 2005 Jan;48(1):8-16

Study title and authors:

Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women.

McAuley KA, Hopkins CM, Smith KJ, McLay RT, Williams SM, Taylor RW, Mann JI

Edgar National Centre for Diabetes Research, Medical and Surgical Sciences, University of Otago, PO Box 56, Dunedin, New Zealand. kirsten.mcauley@stonebow.otago.ac.nz

This study can be accessed at: http://www.springerlink.com/content/1abv5hablr8veyrm/fulltext.html

High levels of C-reactive protein and triglycerides are associated with an increased risk of heart disease. See here and here.

This study investigated the effects of 3 diets on diabetes and heart disease risk factors, such as weight, triglyceride levels and C-reactive protein levels in 96 overweight insulin-resistant women.

The diets were either:
(i) High-carbohydrate, high-fibre diet
(ii) High-protein diet
(iii) High-fat diet

The study found:
(a) When compared with the high carbohydrate diet, the high fat and high protein diets were shown to produce significantly greater reductions in weight loss.
(b) When compared with the high carbohydrate diet, the high fat and high protein diets were shown to produce significantly greater reductions in triglyceride levels.
(c) All diets reduced C-reactive protein levels. The high carbohydrate diet reduced them by 14.8% and the high protein diet by 17.3%. However by far the largest decrease in the dangerous C-reactive protein levels was on the high fat diet, with a 52.6% reduction.

This study reveals how a high fat diet is effective in reducing the risk of heart disease, with weight loss and the reduction of heart disease risk factors such as triglyceride and C-reactive protein levels.

Heart disease risk is lowered by a low carbohydrate diet

This post includes a synopsis of a study published in Arteriosclerosis, Thrombosis, and Vascular Biology 2001 Sep;21(9):1520-5 and a recipe for sweet and spicy grilled kale with ginger steak.

Study title and authors:
Exercise prevents the accumulation of triglyceride-rich lipoproteins and their remnants seen when changing to a high-carbohydrate diet.
Koutsari C, Karpe F, Humphreys SM, Frayn KN, Hardman AE.
Human Muscle Metabolism Research Group, Loughborough University, Loughborough, UK.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11557682

Healthy postmenopausal women aged 51 to 66 years either:                                              Books:

(1) A low-carbohydrate diet (35%, 50%, and 15% energy from carbohydrate, fat, and protein, respectively);

(2) A high-carbohydrate diet (corresponding values 70%, 15%, and 15%)

The study revealed that:
(a) (Bad) triglyceride levels were higher after the high-carbohydrate diet than after the low-carbohydrate diet.
(b) Concentrations of (the bad) apolipoproteins apoB-48 and apoB-100 were significantly higher after the high-carbohydrate diet.

High trigylceride and apoB levels may lead to heart disease. See here and here.

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Recipe of the day

Sweet and Spicy Grilled Kale with Ginger Steak

Ingredients:
1 1/2 pounds flank steak (although any type of steak will work with this marinade)
1 large piece of ginger root, roughly chopped

2-3 garlic cloves, roughly chopped                                                                  Food Mall: Flank Steak

1/2 cup tamari

2 tablespoons lemon juice
2 bunches of kale
2 cans of coconut milk
2 tablespoons tamari
2 tablespoons lemon juice
1 teaspoon red pepper flakes, or more to taste

Instructions:

Place steak in a bowl or sealed bag and cover with the ginger, garlic, tamari and lemon juice. Marinate for 4 hours in the refrigerator, flipping steak occasionally.

Pull the kale leaves from the stems (they are too chewy). Tear kale leaves in half, or larger leaves into thirds.

Heat the coconut milk on the stove until it is just about to begin simmering, then turn off the heat and add tamari and lemon juice. Pour the coconut milk over the kale leaves. Marinate in the refrigerator for 4 hours, stirring kale occasionally.

Heat the grill to high heat. Grill kale leaves 1-2 minutes on each side, until the leaves are wilted and slightly singed around the edges. Remove from the grill and sprinkle red pepper flakes on top. Chop the kale into smaller pieces if you like, as larger pieces of kale can sometimes be a bit chewy even after grilling.

Grill the steak 6-8 minutes a side. Let the steak rest 5 minutes before cutting into it.

Serve with kale leaves on the side.

                       

Higher fat intake is associated with higher (good) HDL-cholesterol and lower (bad) triglyceride levels

Published in the Br J Nutr. 2009 Oct;102(8):1220-7. Epub 2009 May 19.

Associations between dietary macronutrient intake and plasma lipids demonstrate criterion performance of the Multi-Ethnic Study of Atherosclerosis (MESA) food-frequency questionnaire.
Nettleton JA, Rock CL, Wang Y, Jenny NS, Jacobs DR.
Division of Epidemiology, School of Public Health, University of Texas Health Sciences Center, 1200 Herman Pressler, RAS E-641, Houston, TX 77030, USA. jennifer.a.nettleton@uth.tmc.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/19454126

The study investigated the relationship of carbohydrate and fat intake with the levels of blood high density lipoprotein (good) HDL-cholesterol and (bad) triglycerides.

The results of the study show that:
(a) Greater carbohydrate intake was associated with lower (good) HDL-cholesterol and higher (bad) triglyceride levels.
(b) Greater fat intake was associated with higher (good) HDL-cholesterol and lower (bad) triglyceride levels.

High HDL-cholesterol levels are associated with lower heart disease risk, see here, whereas higher triglyceride levels are associated with higher heart disease risk. See here.

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Sunflower oil and olive oil increase heart disease risk factors compared to butter

This post includes a synopsis of a study published in the Journal of Nutrition 2002 Dec;132(12):3642-9 and a recipe for lamb kebabs.

Study title and authors:
Butter differs from olive oil and sunflower oil in its effects on postprandial lipemia and triacylglycerol-rich lipoproteins after single mixed meals in healthy young men.

Books:

Mekki N, Charbonnier M, Borel P, Leonardi J, Juhel C, Portugal H, Lairon D.

Unité 476-Institut National de la Santé et de la Recherche Médicale, Human Nutrition and Lipids, National Institute of Health and Medical Research, Université de la Méditerranée, 13009 Marseille, France.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12468601

Mekki notes how excess triglyceride levels accumulated after meals are related to heart disease risk.

The goal of the study was to evaluate the effects of saturated fat (butter) , monounsaturated fat (olive oil) or (omega-6) polyunsaturated fat (sunflower oil) on post meal blood triglyceride and fat levels.

The study found that:
(a) The two unsaturated oils (olive oil and sunflower oil, found in many margarines), induced a higher post meal rise in (bad) triglyceride and (bad) chylomicron levels than the butter meal.
(b) Circulating chylomicrons were smaller after the butter meal than after the two vegetable oil meals. (So they can be eliminated more easily)

Mekki concluded that consumption of butter results in lower triglyceride and chylomicron levels in the circulation of young men than consumption of olive or sunflower oils.

High triglycerides and chylomicrons levels are implicated in heart disease. See here and here.

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Recipe of the day

Lamb Kebabs

Ingredients:

1 dried bay leaf

Food Mall: Lamb

1 inch piece ginger root chopped fine

1 inch cinamon stick

1 tsp coriander seeds

1 tsp fennel seeds

1 tsp chili powder

1 tsp garam masala

1 tsp lemon juice

1 tsp gound turmeric

1 tbsp oil

1.5 lbs lamb neck fillet

Instructions:

Using food processor, grind together first six ingredients (bay leaf through chili powder). Combine with garam masala, lemon juice turmeric and oil in a large bowl. Cut lamb into 1/4 inch slices. Add to spice mix and marinate room temp 1 hour or overnight in fridge. Spread out lamb on cookie sheet and cook in a 400F oven for 20 minutes. Serve with lemon wedges and fresh cilantro.

Lamb Kebab



Low fat/high carbohydrate diets are associated with higher heart disease risk

This post includes a synopsis of a study published in the Journal of Clinical Investigation 1999 Oct;104(8):1087-96

Study title and authors:
Effects of a low-fat, high-carbohydrate diet on VLDL-triglyceride assembly, production, and clearance.
Parks EJ, Krauss RM, Christiansen MP, Neese RA, Hellerstein MK.
Department of Food Science and Nutrition, University of Minnesota-Twin Cities, St. Paul, Minnesota 55108, USA.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/10525047

Parks notes that low-fat, high-carbohydrate (LF/HC) diets commonly elevate (bad) triglyceride concentrations.

The study investigated the effects of a LF/HC diet and a control diet (higher in fat and lower in carbohydrate).

The study found that:
(a) The LF/HC diet resulted in a 60% elevation in (bad) triglyceride concentrations.
(b) The LF/HC diet resulted in a 37% reduction in very low density lipoprotein-triglyceride (VLDL-TG clearance) - which means higher levels of the (bad) VLDL-TG.
(c) The LF/HC diet resulted in a 18% reduction in whole-body fat oxidation - which means the body burns fat more slowly and makes you fatter.
(d) The LF/HC diet resulted in significant elevations in fasting apo B-48 concentrations. Apo B-48 concentrations are a marker for chylomicron remnants which are associated with heart disease.

High carbohydrate diets are associated with an increase in incidence of coronary artery disease

This post features a synopsis of a study published in Metabolism Volume 32, Issue 1, January 1983, Pages 52-56 and a recipe for a lamb curry.

Study title and authors:
Plasma glucose, insulin and lipid responses to high-carbohydrate low-fat diets in normal humans*1
Ann M. Coulstonb, a, George C. Liub, a and Gerald M. Reaven, a, b,
a Department of Medicine, Stanford University School of Medicine, Palo Alto, California, USA.
b Veterans Administration Medical Center, Palo Alto, California, USA.
Corresponding author. Address reprint requests to Dr. Gerald M. Reaven, Department of Medicine, Geriatric Research, Education and Clinical Center, Rm. 182B, Veterans Administration Medical Center, 3801 Miranda Avenue, Palo Alto, CA 94304.
*1 Supported in part by the Research Services of the Veterans Administration, the General Clinical Research Centers Branch of the NIH (RR-70) and by NIH Grant HL-08506.

This paper can be accessed at: http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6WN4-4CCGG5X-3Y&_user=10&_coverDate=01%2F31%2F1983&_rdoc=11&_fmt=high&_orig=browse&_origin=browse&_zone=rslt_list_item&_srch=doc-info(%23toc%236952%231983%23999679998%23501474%23FLP%23display%23Volume)&_cdi=6952&_sort=d&_docanchor=&_ct=19&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=cfb20afb33cf393efbbc11771323eda7&searchtype=a

The study investigated the effects of two diets. One at 40% carbohydrate of calories (Lower Carb), the other at 60% carbohydrate of calories (Higher Carb). Insulin, triglyceride (TG) and high density lipoprotein (HDL)-cholesterol concentrations were analysed.                                               Books: 

The study found that:

(a) (Bad) Triglyceride levels were increased on the higher carb diet.

(b) (Bad) Insulin levels were increased on the higher carb diet.
(c) (Good) HDL-cholesterol concentrations were decreased on the higher carb diet.

The authors conclude: "These results indicate that high-carbohydrate diets lead to changes in insulin, TG, and HDL-cholesterol concentrations which have been associated with an increase in incidence of coronary artery disease".

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Recipe of the day

Lamb Curry
 
Ingredients:
2 T coconut oil                                                                                          Food Mall: Boneless Lamb

1 lb cubed lamb meat or lamb stew meat

1 large or 2 medium onions

3-4 carrots

1 T grated ginger root

3 cloves of garlic
2 tsp curry powder
1 tsp salt
1/2 c broth
1 c coconut milk

Method:
Cut the onion into large pieces and chop the carrots into 1-inch lengths, set aside.

Melt the coconut oil in a large pot and brown the meat. Remove the meat and set aside, leaving the fat in the pan.

Saute the onions on mediumuntil they soften, about 10 minutes. Then add the garlic, ginger, and curry powder and saute a little longer. Add the carrots and continue to stir to coat them with the spice mixture.

Pour in the stock and scrape up any brown bits that are still stuck to the bottom of the pan from browning the meat. Pour in the coconut milk and bring to a simmer.

Add the meat back in and simmer for 30 minutes.

Low fat/high carbohydrate diets cause a rise in blood sugar and triglycerides

This post includes a summary of a study published in Diabetes Care January 1995 vol. 18 no. 1 10-16 and a recipe for pork loin ribs with collards.

Study title and authors:

Why do low-fat high-carbohydrate diets accentuate postprandial lipemia in patients with NIDDM?

Y D Chen, A M Coulston, M Y Zhou, C B Hollenbeck and G M Reaven
Department of Medicine, Stanford University School of Medicine, California.

This study can be accessed at: http://care.diabetesjournals.org/content/18/1/10.abstract

              
This study investigated the effects of a low-fat/high-carbohydrate diet on various diabetes risk markers in patients with disbetes.

The patients were placed on diets for 6 weeks containing either:

• 55% carbohydrate, 30% fat, and 15% protein (high carbohydrate diet)
• 40% CHO, 45% fat, and 15% protein (higher fat diet)

The study found:

• Those on the high carbohydrate diet had 6% higher blood sugar levels compared to those on the higher fat diet.
• Those on the high carbohydrate diet had 16% higher insulin levels compared to those on the higher fat diet.
• Those on the high carbohydrate diet had 33% higher triglyceride levels compared to those on the higher fat diet.

The study demonstrated how a low fat/high carbohydrate diet leads to a rise in blood sugar, insulin and triglycerides.

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Recipe of the day

 

Pork Loin Rib chops with Collards

 

Ingredient list:

Food Mall: Pork Loin Rib Chops

1.5-2 pounds of country style pork loin ribs

1 bunch of collards (10-15 stems)
1 sweet yellow onion
2 cups of chicken broth
Extra virgin olive oil
Chipotle chili pepper powder
Coriander powder
Garlic powder
Salt

 

Directions:
Add 1 or 2 tablespoons of olive oil to pressure cooker over medium heat. Chop onion into bite-sized pieces. Add to a pressure cooker and cook 3-4 minutes, stirring occasionally. Wash collards, cut leaves from stems, discard stems, and cut leaves into 2-inch pieces. Add collards to pot and season with a generous dusting of salt and garlic powder. Add two cups of chicken broth. Add pork ribs to pot and season with a generous dusting of salt, garlic powder, coriander powder, and Chipotle chili pepper powder. 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 20 minutes. Turn off heat under pressure cooker, use the slow-release method to bring pressure down, and remove top. Transfer pork and collards to plates. Enjoy!

 

Pork Loin Rib chops with Collards

 

High Triglyceride levels are assocciated with heart disease.

This study was published in Circulation 1997;96:2520-2525

Study title and authors:
Fasting Triglycerides, High-Density Lipoprotein, and Risk of Myocardial Infarction
J. Michael Gaziano, MD, MPH; Charles H. Hennekens, MD, DrPH; Christopher J. O'Donnell, MD, MPH; Jan L. Breslow, MD; ; Julie E. Buring, ScD
Division of Preventive Medicine (J.M.G., C.H.H., J.E.B.) and the Cardiovascular Division (J.M.G.), Department of Medicine, Brigham and Women's Hospital and Harvard Medical School, Boston, Mass

The paper can be accessed at:
http://circ.ahajournals.org/cgi/content/abstract/96/8/2520

The study examined the interrelationships of triglyceride and high density lipoprotein cholesterol (HDL) with the risk of heart attack among 340 subjects (aged under 76) who had suffered a heart attack and an equal number of age-, sex-, and community-matched control subjects.

The study found:
(a) Those with the highest triglycerides had almost 7 times the risk of a heart attack compared to those with the lowest triglycerides.
(b) Those with the highest HDL cholesterol levels were somewhat protected from a heart attack compared to those with the lowest HDL cholesterol levels.

The paper shows that a high triglyceride level is associated with heart disease. High triglyceride levels may be caused by carbohydrate consumption. See here

Another finding is that high HDL cholesterol levels appear to give protection from heart disease. A high fat diet raises HDL cholesterol levels. See here and here

VLDL triglyceride levels are elevated by low fat, high carbohydrate diets

This study was published in the Journal of Clinical Investigation 1996 May 1; 97(9): 2081–2091.

Study title and authors:
Human fatty acid synthesis is stimulated by a eucaloric low fat, high carbohydrate diet.
L C Hudgins, M Hellerstein, C Seidman, R Neese, J Diakun, and J Hirsch
Laboratory of Human Behavior and Metabolism, Rockefeller University, New York, NY 10021, USA. hudgins@rockvax.rockefeller.educ

This paper can be accessed at:  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC507283/

This study sought to find out if a low fat or a high fat diet raised the "bad" very low density lipoprotein (VLDL) triglyceride levels.

For 25 days subjects consumed either:
(i) Low fat liquid formula diets (10% of calories as fat and 75% as glucose polymers)
(ii) High fat diets (40% of calories as fat and 45% as glucose polymers)

This Study founds eating low fat, high carbohydrate diets increases 'bad' cholesterol VLDL triglyceride levels. Eating a high fat diet has virtually no effect on VLDL triglyceride levels. Hudgins notes that high VLDL triglyceride levels are associated with heart disease.

Low cholesterol and increased mortality in 36-65 year old men

This study was published in Circulation 1997; 96:2128-2136

Study title and author:
The Münster Heart Study (PROCAM)
Total Mortality in Middle-Aged Men Is Increased at Low Total and LDL Cholesterol Concentrations in Smokers but Not in Nonsmokers
Paul Cullen, MD, FRCPI; Helmut Schulte, PhD; ; Gerd Assmann, MD
From the Institutes of Arteriosclerosis Research (P.C., H.S., G.A.) and Clinical Chemistry and Laboratory Medicine (G.A.), University of Münster (Germany).

The study can be accessed at: http://www.circ.ahajournals.org/cgi/content/full/96/7/2128#F2

Books:

The study investigated the relationship of cholesterol levels with mortality rates in 10,856 men aged 36 to 65 with up to 14 years of follow up.

The study found:
(a) Those with cholesterol levels between 213-231 mg/dL (5.5-6.0 mmol/l) had a 9.4% decreased risk of death compared to those with cholesterol levels below 190 mg/dL (4.9 mmol/l).
(b) Those with low density lipoprotein (LDL) cholesterol levels between 138-155 mg/dL (3.5-4.0 mmol/l) had an 18% decreased risk of death compared to those with low density lipoprotein (LDL) cholesterol levels below 117 mg/dL (3.0 mmol/l).
(c) Those with high density lipoprotein (HDL) cholesterol levels over 55 mg/dL (1.4 mmol/l) had a 76% decreased risk of death compared to those with high density lipoprotein (HDL) cholesterol levels below 37 mg/dL (.95 mmol/l).

This study shows there is an increase in mortality at low levels of total cholesterol, LDL cholesterol and HDL cholesterol in middle-aged men.