Deus caritas est. God is love. Deus é amor. Dios es amor. Dieu est amour. Dio è amore. A Catholic blog in English, Sometimes also in Portuguese, Spanish, French and Italian.
Saturday, 10 October 2015
The Man may not despise his bodily life (Catechism of the Catholic Church, §364) - Health, Dieters: Don't Replace Saturated Fats With Processed Carbs
Sept. 29, 2015 (HealthDay News) - When trimming saturated fat from
your diet, subbing in whole-grain foods helps your heart, but turning to
white bread doesn't, a new study shows.
"This is very important stuff," said Dr. Robert Vogel, a cardiologist
at the University of Colorado, Denver, who wrote a commentary
accompanying the published study. "If you substitute high-quality
carbohydrates like fruits, vegetables and whole grains, then lives are
saved. It's that simple."
"Folks don't just spontaneously drop a few hundred calories of
saturated fat out of their diets without replacing them with something
else," explained study first co-author Adela Hruby, a research fellow at
Harvard T.H. Chan School of Public Health in Boston. "The 'something
else' makes a difference to their health."
The researchers found that when the men and women replaced 5 percent
of their saturated fat calories with healthier polyunsaturated fats,
such as those found in nuts, the risk for coronary heart disease dropped
by 25 percent.
Replacement with monounsaturated fats such as olive oil dropped risk
by 15 percent, and replacement with whole-grain carbs was linked with a 9
percent decrease in heart disease risk.
But subbing in processed carbs such as white bread or white rice for saturated fat had no effect on risk for heart disease.
This lack of effect means that saturated fat, found in animal
products like butter and red meat, looks neutral for heart disease only
when it's compared to eating refined carbs and sugar instead. Compared
to other options, though, it's the non-heart-healthy choice.
The findings also mean that consumers should get rid of saturated
fat, said Michelle Cardel, a spokesperson for the Obesity Society and an
assistant professor in the department of health outcomes and policy at
the University of Florida, in Gainesville.
"Rather than trying to add more healthy fat into your diet, the focus
should be on replacing saturated fats with healthy fats," Cardel said.
"You can replace them with foods high in healthy fats, including fatty
fish like salmon, avocados, nuts and seeds."
Vogel has some very specific advice for the health-conscious
consumer. "If you insist on meat, eat lean meat," he said. "Poultry
would be better than [red] meat, white meat poultry would be better than
dark meat, and fish would be better than poultry."
When it comes to carbs, said Vogel, check the nutrition labels for
two key features of whole grains. "A whole grain is something where the
first ingredient says 'whole grain,' not the third or the fifth, but the
first," he said. The second feature is that the whole-grain food
contains at least 3 grams of fiber per serving. He added, "5 grams would
be better, 7 would be better still."
Foods with healthier
polyunsaturated and monounsaturated fats, such as walnuts, salmon and
olive oil have been a part of other
delicious dietary patterns, like the Mediterranean diet, for decades,
maybe even centuries.
Vogel said that people don't need to retrain their taste buds to eat healthier - "they have to retrain their brains."