Forums: March 2010 Kickstart Forum Archive: Day 3 msg - Low fat eating
Created on: 03/04/10 07:21 PM Views: 2840 Replies: 8
Mariberry Joined: 01/02/10 Posts: 297	Day 3 msg - Low fat eating Posted Thursday, March 4, 2010 at 7:21 PM Dr Esselstyn's Day 3 message about what happens to triglyceride levels within minutes of eating a high fat meal were shocking to say the least. The meal examples he chooses, though, are not vegan (hamburger, pizza or chicken dinners). Do triglyceride levels behave the same way if one was to eat an avocado, handful of nuts, olive oil salad dressing etc.? Or is it more to do with saturated animal fats? All we are saying is "Give Peas a Chance"
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Beaners Joined: 03/04/10 Posts: 6	RE: Day 3 msg - Low fat eating Posted Thursday, March 4, 2010 at 9:44 PM I read in Dr. Esselstyn's book that olive oil and other fats has the same effect. What I find confusing is that other sources claim olive and avocado oils are anti-inflammatory, and I've also heard it's important to have some oil with vegetables to properly absorb the nutrients, so the question of low fat has always left me confused. Perhaps one of the experts can jump in and clarify ... ??
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aleta Joined: 01/07/10 Location: Claremont, CA Posts: 153	RE: Day 3 msg - Low fat eating Posted Friday, March 5, 2010 at 12:13 PM Yes I'm wondering too. I get so confused. One says yes the other says no. Oh my what to do? aleta email
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Jill Eckart Joined: 12/26/09 Posts: 79	RE: Day 3 msg - Low fat eating Posted Friday, March 5, 2010 at 3:06 PM Although animal fats are really bad, high in cholesterol and saturated fat, vegetable fats are not health foods! Olive oil, avocado, nuts and seeds are high in fat and do contain saturated fat and all fat contains 9 calories per gram, even what we think of as the "good" fats. Also, if you are getting enough calories, you are more than likely eating enought fat to absorb the vitamins you need. The risk associated with eating a high fat diet outweigh any concerns associated with not absorbing vitamins due to low-fat intake. And, also, with a plant-based diet, you are eating more fruits and vegetables which gets you more of those important nutrients. Here's some info from the January Forum from Susan, our RD: http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/fats_where.html . We recommend around 10 percent of your calories from fat, or about 20 to 30 grams of fat per day. Considering most Americans eat more than 30 percent of their calories from fat, that's quite a change. But, having an all you can eat diet of fruits, vegetables, legumes, and grains does not present a problem. Certainly though you need to be aware of what you are adding such as oils. In order to do this, we recommend sautéing in water or vegie broth. For salads, we have lots of low-fat dressing recipes. Mind you, giving up meat, dairy, and eggs takes care of quite a lot of that fat in the diet as these are the major sources in our diets. Susan Levin, MS, RD PCRM Director of Nutrition Education Hope this helps! Jill Eckart PCRM
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summer Joined: 03/02/10 Posts: 9	RE: Day 3 msg - Low fat eating Posted Friday, March 5, 2010 at 8:36 PM I am guessing from what I have been reading that it is better to have a fat free salad dressing with less fat even though it may contain more sugar ?
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Beaners Joined: 03/04/10 Posts: 6	RE: Day 3 msg - Low fat eating Posted Monday, March 8, 2010 at 3:31 PM Further to my earlier response, here's an example of what adds to my confusion (from the "RealAge" site by Drs. Oz & Roisen): MAKE BLOOD HEALTHIER INSTANTLY WITH THIS OIL How many olive-oil-rich meals does it take before your heart starts to benefit? It's possible your body will start reaping rewards after a single meal. In a study of people with high cholesterol, their blood samples showed less clotting potential just 2 hours after eating a breakfast containing phenolic-rich olive oil. The Path to Heart Trouble Ah, your endothelium. You may not think much about this thin layer of cells that lines your blood vessels, but that layer does critical things for your body. It controls how your blood vessels dilate and constrict, allowing oxygen and nutrients to flow to every part of your body. Endothelial cells also help regulate blood clotting -- important because too much clotting can lead to blocked arteries. (See which of the major heart risks you have, and find out what you can do to control them.) Eat for Better Blood Vessels More and more research is showing how diets affect endothelium. Eating just one high-fat meal can inhibit artery function, but eating healthful antioxidant-rich fats like olive oil is a love pat for your endothelial cells. Researchers credit the phenolics in the oil for helping endothelium do its job in making blood less "sticky" (translation: less likely to clot). Give your circulation a boost with olive oil and these other cell protectors: References Intake of phenol-rich virgin olive oil improves the postprandial prothrombotic profile in hypercholesterolemic patients. Ruano, J. et al., American Journal of Clinical Nutrition 2007 Aug;86(2):341-346.
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Beaners Joined: 03/04/10 Posts: 6	RE: Day 3 msg - Low fat eating Posted Sunday, March 21, 2010 at 2:13 AM I just checked this to see if any of the experts might have clarified this ... disappointed to see no further response. Can someone counter the info. I found on Dr. Roizen & Oz's site (and provide credible references)? At the end of the day, I just want to eat as healthfully as possible. Thanks!
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essie Joined: 02/26/10 Posts: 163	RE: Day 3 msg - Low fat eating Posted Sunday, March 21, 2010 at 10:12 AM Beaners, sorry your question wasn't answered. There is a pdf fact sheet that talks about why fat needs to be limited, but it does focus on animal fats mostly. See the FAQ page under resources too (today, or at PCRM.org if tomorrow the Kickstart is gone). I have read Dr. Fuhrman say that things like red wine and certain oils (like what Oz/Roizman are saying) are touted as "heart-healthy" only because nearly all of us are actually walking around with some heart disease, in the form of plaque in the arteries. It's being found in children even. He says that only in the case of already present disease can these things offer benefits by reducing risk or etc. That said, Fuhrman differs from Barnard et al in that he does stress that the vegetable fats in nuts and avocados are health-promoting and essential, packaged in whole foods with other important nutrients. Nuts have been proven to have the same cholesterol-lowering effect as olive oil, with a better nutrient profile, he explains. He limits them to a reasonable portion in his plan. PCRM wants these eliminated entirely (at least for this Kickstart). PCRM advocates 10% of calories (or less) coming from naturally occuring fats. Fuhrman's % is a bit higher, but still low-fat. I still think these two approaches are well documented and at least on the same side of the debate: low-fat is ideal, dietary fat should come from whole plant foods not extracted oils, hydrogenated fats should be totally avoided, and saturated fats should be kept as low as possible, which means animals fats are out. Hope that helps.
	Edited 03/21/10 10:15 AM Quote | Send PM | Link | Top | Bottom
Beaners Joined: 03/04/10 Posts: 6	RE: Day 3 msg - Low fat eating Posted Sunday, March 21, 2010 at 2:09 PM Thanks so much, Essie!
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