Metabolic syndrome is diagnosed by having at least three of the following conditions: abdominal obesity (meaning excess belly fat), high triglycerides, low good cholesterol (HDL), elevated blood sugar and high blood pressure. People diagnosed with metabolic syndrome are at very high risk for coronary heart disease, stroke, and type 2 diabetes. Because the incidence of metabolic syndrome is increasing at an alarming rate, and the consequences of it are serious, it has become a prominent topic for medical and nutrition research. Research presented this week at the American Heart Association conference confirms that a low fat, high carbohydrate diet may worsen metabolic syndrome – and that a diet containing proportionately more fat may be a better option.
The University of Washington study involved 71 men and women with metabolic syndrome who were randomized to either a low fat diet (20% fat, 65% carbs) or a moderate-fat diet (40% fat, 45% carbohydrate). The diets both contained equal amounts of fiber, and protein, and were limited to 8% saturated fat.
The higher-fat diet showed greater improvements in LDL “bad” cholesterol, and less of a drop in HDL “good” cholesterol over the course of the study. Triglycerides rose 11.1 mg/dL in the low-fat group , but fell 28.6 mg/dL in the moderate-fat group, another favorable sign.
This may be attributed to the carbohydrate portion of the diets, as higher carbohydrate diets are known to increase triglyceride levels. Also, note that the saturated fat level was quite low in both groups, so even the higher fat group was not choosing unhealthy fats, but plenty of heart-healthy, unsaturated choices. Consuming more monunsaturated and polyunsaturated fats can lead to improved cholesterol levels, while the decreased proportion of carbohydrates in the diet reduces high blood sugar. Additionally, consuming more carbohydrate leads to higher insulin levels (especially in people with glucose intolerance), and insulin increases appetite, potentially contributing to overeating.
How can you make this work for your health? Include healthy fats in your diet every day, while keeping saturated fats low. Don’t try to avoid all fat, instead try to avoid the “bad” fats and incorporate the “good” fats. Foods like walnuts, almonds, peanuts, seeds, olives and olive oil, canola oil, fish, flaxseed and avocado provide rich sources of unsaturated and polyunsaturated fats, in addition to many other nutrients. To limit saturated fats, try to consume less butter, high fat dairy products, and packaged foods like crackers, cookies, and cakes. Choose lean cuts of red meat instead of high fat hamburgers or steaks.
Think back over what you ate today. Did you have one of the heart healthy fats I mentioned? Leave a comment on what healthy fat you chose today.
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Nuts (almonds, cashews, walnuts) make up the bulk of my fat intake I think. Mostly because they’re convenient to take everywhere.
Abolsolutely! It’s hard for me sometimes to convince people that they should include nuts often – so many people are stuck in thinking that they are “fattening”. I also get most of my fats from nuts (peanut butter mostly, then almonds) but I try and include 1-2 tsp of olive oil for cooking veggies throughout the day. Plus in the winter I often roast veggies in the oven: it works with ANY vegetable: chop it, toss with olive oil (up to 1 T, I don’t drown it) salt, garlic, and stick it the in oven 450 degrees 20-30 minutes. Divine
Georgie