David Baxter PhD
Late Founder
Low-fat does not necessarily mean good fat
By Tim Darragh, The Morning Call
January 17, 2012
It may not be on the level of Frankenstein, but it turns out that efforts to help American diets by making "low-fat" products might be more harmful than the products they replaced.
That's the conclusion of a Harvard School of Public Health roundup of research, according to a story in Medical News Today.
In short, it's the type of fat that matters more than the amount of fat, the story says.
Using muffins as an example, the Harvard researchers said that in trying to making them more appealing to dieters, food processors took out heart-healthy plant-based oils and loaded them with processed white flour and sugar. Other low-fat products pile on the carbohydrates, it said.
"It's time to end the low-fat myth," said Walter Willett, professor of epidemiology and nutrition and chairman of the department of nutrition at the School of Public Health.
"Unfortunately, many well-motivated people have been led to believe that all fats are bad and that foods loaded with white flour and sugar are healthy choices. This has clearly contributed to the epidemic of diabetes we are experiencing and premature death for many."
Now that food companies are eliminating unhealthy trans fats, regular muffins have heart-healthy fat, usually from soybean or canola oil, it says. A low-fat muffin has about the same amount of calories, but it contains more carbohydrates and sugar ? and about 60 percent more sodium ? than a regular muffin, Medical News Today says.
Working with chefs at the Culinary Institute of America, the Harvard team created alternatives to the unhealthy low-fat muffins and came up with basic recommendations for consumers:
Too much of a good vitamin
When wintertime comes around, questions about getting enough vitamin D often arise. Since the primary source of vitamin D is the sun, it's a legitimate concern as we work through the short and cold days of the season.
But new research is coming that suggests that too much of a good vitamin is not a good thing.
According to findings to be published in the upcoming American Journal of Cardiology, too much vitamin D can lower levels of c-reactive protein, a marker for cardiovascular inflammation.
The researchers, from Johns Hopkins University, reviewed records of 15,000 participants in a survey from 2001-2006. They found that people with excessive levels of vitamin D had lower c-reactive protein, which has been linked to increased risk of cardiovascular disease and stiffening of blood vessels.
This important news not only for people who are considering supplementing their diets with vitamin D during the winter, but also for middle-aged and older women who are at risk for osteoporosis and other conditions as a result of insufficient vitamin D.
So what to do?
First, eat a balanced diet and exercise. Milk and oily fish, including tuna, salmon and sardines, are good sources of vitamin D, as are (to a lesser extent) eggs and mushrooms. Look for vitamin D-fortified foods, including some cereals and orange juice.
If you are able to get outside even in the winter, you should be able to get some of your natural vitamin D.
If you think you need vitamin D supplements, check with your doctor before proceeding.
themorningcall.com: Health Blog
By Tim Darragh, The Morning Call
January 17, 2012
It may not be on the level of Frankenstein, but it turns out that efforts to help American diets by making "low-fat" products might be more harmful than the products they replaced.
That's the conclusion of a Harvard School of Public Health roundup of research, according to a story in Medical News Today.
In short, it's the type of fat that matters more than the amount of fat, the story says.
Using muffins as an example, the Harvard researchers said that in trying to making them more appealing to dieters, food processors took out heart-healthy plant-based oils and loaded them with processed white flour and sugar. Other low-fat products pile on the carbohydrates, it said.
"It's time to end the low-fat myth," said Walter Willett, professor of epidemiology and nutrition and chairman of the department of nutrition at the School of Public Health.
"Unfortunately, many well-motivated people have been led to believe that all fats are bad and that foods loaded with white flour and sugar are healthy choices. This has clearly contributed to the epidemic of diabetes we are experiencing and premature death for many."
Now that food companies are eliminating unhealthy trans fats, regular muffins have heart-healthy fat, usually from soybean or canola oil, it says. A low-fat muffin has about the same amount of calories, but it contains more carbohydrates and sugar ? and about 60 percent more sodium ? than a regular muffin, Medical News Today says.
Working with chefs at the Culinary Institute of America, the Harvard team created alternatives to the unhealthy low-fat muffins and came up with basic recommendations for consumers:
- Cut down on portion sizes.
- Use whole grains. It's easy to substitute whole wheat flour for 50 percent of the white flour in recipes without harming taste or texture.
- Reduce sugar and salt. You can cut out a quarter of the sugar without losing taste or texture.
- Use plant oils such as canola, extra virgin olive oil, corn and sunflower, rather than shortening or butter.
- Add nuts and fresh whole fruit or unsweetened dried fruit.
Too much of a good vitamin
When wintertime comes around, questions about getting enough vitamin D often arise. Since the primary source of vitamin D is the sun, it's a legitimate concern as we work through the short and cold days of the season.
But new research is coming that suggests that too much of a good vitamin is not a good thing.
According to findings to be published in the upcoming American Journal of Cardiology, too much vitamin D can lower levels of c-reactive protein, a marker for cardiovascular inflammation.
The researchers, from Johns Hopkins University, reviewed records of 15,000 participants in a survey from 2001-2006. They found that people with excessive levels of vitamin D had lower c-reactive protein, which has been linked to increased risk of cardiovascular disease and stiffening of blood vessels.
This important news not only for people who are considering supplementing their diets with vitamin D during the winter, but also for middle-aged and older women who are at risk for osteoporosis and other conditions as a result of insufficient vitamin D.
So what to do?
First, eat a balanced diet and exercise. Milk and oily fish, including tuna, salmon and sardines, are good sources of vitamin D, as are (to a lesser extent) eggs and mushrooms. Look for vitamin D-fortified foods, including some cereals and orange juice.
If you are able to get outside even in the winter, you should be able to get some of your natural vitamin D.
If you think you need vitamin D supplements, check with your doctor before proceeding.
themorningcall.com: Health Blog
