I read this in today's copy of the The Mail in UK. Very interesting!!
Government panel rules saturated fat in butter, cheese and meat IS bad for you and should be limited but angry experts slam the 'outdated and incompetent' advice
Scientific advisory committee advised against changing guidelines from 1994
It said saturated fat should make up no more than 10 per cent of daily calories
The fats found in dairy, cakes and biscuits increase the risk of heart disease
But a doctor and scientist accused the committee of ignoring evidence
They said the advice doesn't take into account the benefits of foods as a whole
By SAM BLANCHARD SENIOR HEALTH REPORTER FOR MAILONLINE
PUBLISHED: 12:35, 1 August 2019 | UPDATED: 16:03, 1 August 2019
? It seems that this conclusion was drawn based on the latest authoritative data by Harvard Nutrition. HN concluds that the plant-based (Mediterranean diet) is the heart-healthy diet, that includes nuts, LG greens, seeds . . . I thought that the ethos is "fairly" similar to this Hub, except, of course, "wheat".
I finally decided to have a trial of linseed powder after Praveen kindly suggested, previously. . .
Would you kindly post any link to HN data/study, if convenient.
There have been different views on nuts/seeds consumption because of their high PUFA contents. I had assumed that consuming regular nuts/seeds is healthy, however my recent discussion with namaha has left me little confused/concerned. His assessment is that PUFA from any source whether direct from oil or from nuts/seeds is harmful as they are inflammatory. I would definitely like to learn more on this topic because I consider this very important particularly for vegetarian T2D diet.
But I am not at all confused since my theory is backed up by my practical experience....
(1) Vegetable oil is a no go due to its high PUFA content even if it is backed up by an Ideal omega 6/ Omega 3 Ratio like Canola oil.
(2) Samething true for seeds such as Sunflower seeds, Safflower seeds , Flax seeds, Chià seeds and nuts like walnuts. If someone says flax/ chia / walnut contains Omega-3, it is incorrect to say that. It contains ALA which our body is supposed to convert to EPA/ DHA, which is actually Biologically active Omega 3 .
So Seeds / Nuts containing ALA is a Pre-curser to omega-3. But unfortunately the conversion percent is extremely low @ 3-4% and as we age it is almost zero. Now if a person is young and healthy, he may get some EPA/ DHA out of walnut / flax/ chia, though very little and so people call these seeds , nuts as plant omega.
So the ideal way to get your omega-3 is to eat wild sea fish such as Salmon, Tuna, Anchovies, Mackerel etc may be twice / thrice a week. EPA/ DHA supplements from fish oil have given mixed results.
(3) So finally, flax/ chia/ walnut are rich in PUFA and All PUFA' s have a tendency to produce inflammation and finally pull down your cholesterol levels blindly - both HDL & LDL. PUFA will put your HDL under pressure. It would not allow HDL to go up.
(4) PUFA is basically a compound with several double bonds between carbon atoms and will have a tendency to get oxidised and give away one bond and so It is unstable compound and no wonder our body does not prefer to store an unstable compound inside our body. Our body prefers stable fatty acids such as SFA and MUFA. MUFA has only one double bond and it is also a stable compound.
(5) Coming back to our LCHF, no doubt SFA is the fat of choice which our body would like to store and burn efficiently. It would increase HDL and Reduce TG- which is proven. MUFA is neutral to HDL or it may increase HDL to some extent.
(6) As someone rightly put it , I would never trust the Govt authorities articles which perhaps could be based on prejudices and flawed assessment... They have been consistently advising to shun SFA even though it is never linked to any diseases.
(7) LCHF is evidence based science and coming back to the views from autumnsonnet, I see some logic in it.
When we follow a LCHF diet, tend to eat predominantly Meat, Dairy which are rich sources of SFA. Unfortunately these are high in Lysine and low in Argenine. Both the Amino acids compete with each other in the same pathway and Lysine wins and we become Argenine deficient. Argenine is very critical for the body.... it is anti-aging , anti- wrinkle , it produces Nitric oxide in side out arteries which is very essential for CV Health . it is a non-essential Amino acid which our body can àlso prepare to some extent but under certain terms and conditions. Therefore we need to eat some food which contain a low ratio of Lysine and Argenine meaning some food which have low Lysine and high Argenine. This kind of ratio is found in seeds and nuts and other plant based foods.
(8) So in LCHF, what should we eat?
Along with animal based SFA diet such as Dairy/ Meat , I need to eat some seeds/ nuts and other plant based food which are low in Net Carbs, Low in PUFA, and rich in Argenine, Low in Lysine and there are plenty ... there are many non starch vegetables/ fruits which have good amounts of Argenine.... You need to do your own research ... One such Nut is Almond and to some extent Pea-nuts (if you are not allergic) which are MUFA based but are rich in Argenine. I would avoid Walnut/ flax/ chia due to its very high PUFA, though low ratio of Lysine / Argenine. Having said that it may be ok to take these items once a while in limited quantity .
Some legumes / pulses do have good ratio of Lysine/ Argenine , but you need to be careful about its Net carbs.
And please remember, the food sources which have good and ideal ratio of Lysine and Argenine also have very good amount of soluble and fermentable fiber required for development & growth of bacterial flora in colon which help to produce SCFA which is a fuel for cells crowth.
The message though addressed to you was actually meant for few of our respected members who still continue to supports Carbs and PUFA and blame SFA in line with the thinking from ADA/AHA/NHS !
We need to understand that by following these guidelines for decades , now we have reached this stage of metabolic syndrome....
If those guidelines were not flawed.... we would not have reached this stage....
For a change , I changed my habits and I saw remarkable change in my overall health status....
If someone can throw some light if by following ADA/ AHA/ NHS guidelines, he has been able to achieve target HDL of minmum 60 along with TG target of 90 Max and HBA1c target of 6 max. May be it is possible to some extent if one fasts severely and or takes an ultra low calori food with 700-800 cal / day , which is never sustainable in human life....
I saw this morning, as we age, we would need to eat food groups, that are beneficial to us. I believe that's probably true. To my mind, it's best to focus on what's good rather than what's "bad" for you. . .
If someone could post something, I would be reading it!
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"Saturated fat, carbohydrates and cardiovascular disease" Original title of study for members ..
What are the good T2 diabetes-friendly vegetarian fatty foods?