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Posts tagged Saturated Fats
Doctor Wei. Tell Me About Foods And Diets For Arthritis.
Apr 14th
Arthritis is the disease process most often associated with disability and affects between 50 and 70 million Americans (depending on the estimates used). There are more than 100 different kinds of arthritis and each is treated differently.
While effective medical remedies are available for most forms of arthritis, many people are curious as to the role of food in either helping or making arthritis worse.
When it comes to food there are two major issues. The first is the mechanical effect and the second is the inflammatory effect.
The mechanical effect refers to the problems that can occur with excess stress on the musculoskeletal system. This happens when people weigh too much. Every extra pound translates to five extra pounds the weight-bearing joints transmit. So if you’re 30 pounds overweight, that’s about 150 extra pounds of stress on your low back or hips or knees.
Obviously, the less weight you have to lug around, the better. In addition, having extra body fat also contributes to the second major issue… that of inflammation. Substantial evidence links abnormal metabolic processes in fat with increased inflammation. So extra weight is a double whammy.
Inflammation can also occur via another food avenue. Some types of arthritis such as gout are directly linked to food. Foods that are high in purines are converted by the body into uric acid which causes inflammation and damage to the joints and kidneys. By reducing the intake of high purine foods and taking appropriate medication, People with gout can lead a relatively normal, pain-free life.
So what else can be done to reduce inflammation through a better diet. The key task is to eliminate foods that can potentially make inflammation worse, such as saturated fats and trans fats… and at the same time increasing the amount of foods that might suppress inflammation.
Not all fats are bad. For example, foods that contain omega-3 fatty acids decrease inflammation by suppressing the production of cytokines (chemical messengers) and enzymes that promote inflammation within the synovium (lining of the joint) and cause damage to cartilage. A number of well-controlled studies have shown that omega-3 fatty acids have a modest but definite anti-inflammatory effect in rheumatoid arthritis.
Some data also supports the use of omega-3 fatty acids in suppressing the inflammation that can occur with osteoarthritis as well. What foods are high in omega-3? They are cold water fish (salmon, herring, sardines, anchovies, rainbow trout, and oysters), flaxseed, and walnuts.
Another “food” to consider is olive oil. This oil which can be used for sautéing vegetables and also as a component of salad dressing, contains an anti-inflammatory monounsaturated fat called a polyphenol. Polyphenols act as anti-oxidants. Both fish oil and olive oil have been shown in animal models to reduce inflammation in arthritis.
Foods containing alpha-linoleic acid and gamma lenolenic acid are anti-inflammatory. Foods that have these are flaxseed, corn, sunflower, safflower, soy, and peanuts.
Mediterranean diets which have some data to support their effectiveness in arthritis are high in alpha-linoleic acid.
One of the major pathways by which inflammation causes damage is through the process of free radical production. Free radicals cause inflammation and damage through the process of oxidation.
Antioxidants protect against the effects of free radicals, and are a critical part of a diet that is designed to reduce inflammation.
Studies have demonstrated that some antioxidants may help not only prevent arthritis, but also retard its progression and relieve stiffness and pain.
Quercetin, proanthocyanidins, and anthocyanidins are bioflavenoids. These are powerful antioxidants known to reduce inflammation. They block the production of substances such as pro-inflammatory cytokines and prostaglandins. They also help with the production of normal joint tissue. They have anti-inflammatory effects similar to those of non-steroidal anti-inflammatory drugs (NSAIDS). I
In fact, there is an anti-inflammatory drug, Limbrel, which is FDA-approved for arthritis which has anti-inflammatory effects based on food properties.
Foods containing high levels of quercetin include vegetables like onions, kale, leeks, cherry tomatoes, broccoli, and fruits such as blueberries, black currants, elderberries, apricots and apples. In addition, cocoa powder, interestingly enough, also has significant amounts of quercetin. The best foods for anthocyanidins are fruits such as blackberries, black currants, blueberries, elderberries, raspberries, cherries, boysenberries, red/black grapes, strawberries and plums. In addition, vegetables like eggplant also contain large amounts of anthocyanidins.
Vitamins like vitamin C have antioxidant effects. Also vitamin C has a major role in the production of collagen, a major component of cartilage. Vitamin C deficiency can lead to scurvy which causes symptoms such as joint pain and excessive bleeding because of the lack of normal collagen production. A diet low in vitamin C has also been demonstrated to be a risk factor for some forms of arthritis.
Vitamin C is found in many fruits such as oranges, grapefruit, strawberries, pineapple, papayas, lemons, kiwi, cantaloupe, mangos, guava, and vegetables like kohlrabi, broccoli, kale, brussel sprouts, kidney beans, cauliflower, red cabbage, sweet peppers, white potatoes, and mustard greens.
Selenium deficiency can contribute to the development or the worsening of both osteoarthritis as well as rheumatoid arthritis.
Selenium rich foods are: brazil nuts, tuna, crab, oysters, tilapia, pasta, lean beef, cod, shrimp, whole grains, turkey and wheat germ.
Bromolein, an ingredient in pineapple, has also been shown to have unique anti-inflammatory properties.
Carotenoids are powerful antioxidant nutrients found in many fruits and vegetables. A specific types of carotenoid called beta-cryptoxanthin may reduce the risk of developing conditions such as rheumatoid arthritis.
Foods high in caretenoids are vegetables like sweet potatoes, carrots, kale, most types of squash, turnip greens, pumpkin, mustard greens, cantaloupe, sweet red pepper, and spinach, and fruits like apricots, persimmons, tangerines, and oranges.
Some spices have anti-inflammatory effects. Ginger has properties similar to that of some NSAIDS. However, because ginger can also act as an anticoagulant (blood thinner), a patient already taking a blood-thinner should consult with their physician before using it. Turmeric (curcumin), is a spice used in south Asian cooking. It is the main ingredient in curry.
Scientific studies have shown that turmeric may help arthritis by suppressing pro-inflammatory prostaglandins and cytokines.
Capsaicin, the active ingredient in hot red peppers, also appears to have anti-inflammatory effects. Also, it has a direct pain-relieving action on peripheral nerve fibers and is often used in topical agents (rubs) for arthritis.
Another area of both promise as well as controversy is the role of food allergies in arthritis. While there is powerful evidence that individuals may be susceptible to certain foods… that these foods may induce a worsening of arthritis and that changing the diet can improve arthritis, there is still abundant criticism.
At our center we do recommend food allergy testing for patients in whom there is more disease going on than there should be, given the medication program they are on. We have found that food allergy testing is valuable in allowing us to identify potential reasons why arthritis is not improving.
So, the upshot is that you can give yourself the edge when it comes to arthritis by using your diet as the secret weapon.
By: Nathan Wei
About the Author:
Nathan Wei, MD FACP FACR is a rheumatologist and Director of the Arthritis and Osteoporosis Center of Maryland. He is a Clinical Assistant Professor of Medicine at the University of Maryland School of Medicine. For more info: Arthritis Treatment
What You Should Know About High Protein Foods and Carbohydrates
Feb 26th
Foods high in protein include: dairy products, meats (including poultry), eggs, fish, spinach, shellfish, crustacean (crab, shrimp, lobster) and soybean. Other very good, yet less obvious sources of protein include: legumes, whole grains, beans, peas, rice, corn, oats and peanut butter.
Athletes and body builders often have diets high in protein because protein helps build muscles. If you’re thinking about bulking up or trying to convert fat into muscle, you can consider switching to a protein-rich diet. It can be hard to believe that many North Americans who have easy access to huge amounts of protein-rich foods (hamburgers come to mind) have protein deficiency problems.Â
Health
Protein is necessary to our health. The typical adult requires about 1 gram of protein for each kilogram of bodyweight. You can be in control of your protein ingestion and be able to reach your health and fitness goals by creating your own high-protein eating plan. While soy protein is not exceptionally useful for body-sculptors, this protein source is surely very healthy. The main energy source for intense muscle efforts are carbs and therefore every athlete, no matter which sports he or she plays, must include carbohydrates in his or her diet.Â
The two most common factors that lead to accumulation of body fat and weight gain are undigested carbs and saturated fats. While new trendy diets say you should eat less carbs and more protein, health problems can result with low carb intake. A balanced intake of both protein and carbs is likely to be the best and healthiest option for most people.
A Healthy Body
The International Journal of Obesity and Metabolic Disorders published a study, which concluded that high-protein diets could help maintain a person’s weight if such person were prone to losing weight. Certain stages of life and groups of people require more protein than others. Examples include: childhood growth and development, pregnant or breast- feeding women, people who suffered malnutrition, trauma or recently underwent surgery. When your body can’t meet its energy needs from your diet, it can start to remove protein from muscle mass, which results in a gradual decrease in muscular mass. On the other hand, if you provide too much protein for the needs of your body, it can’t be stored. Extra protein is converted into sugars or fatty acids after it’s broken down. In some people, excessive protein intake can lead to a depletion of calcium, which could result in osteoporosis or reduction in bone density in the long term.
Meat
In order to be easily digested, meat must be tender and soft. Meat is a great protein source. Chicken and lean cuts of beef are recommended. However, red meat contains lots of saturated fat, which can clog arteries and lead to heart problems. Saturated fat is also believed to increase inflammation, which then increases pain and suffering. Excessive red meat consumption can induce stress on your kidneys and liver, which could result in a reduction in nutrient absorption.
By: Nicole Barry
About the Author:
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A Fatty Diet And Healthy Living
Feb 3rd
Trans fats, saturated fats and cholesterol are less healthy than polyunsaturated and monounsaturated fats. Trans fat that amounts to less than 0.5 grams per serving can be listed as 0 grams trans fat on the food label. Though that’s a small amount of trans fat, if you eat multiple servings of foods with less than 0.5 grams of trans fat, you could exceed recommended limits.
Fat cells produce leptin–the more fat, the more leptin. The blood gathers the leptin from all the fat cells and carries it to the brain. Fat delays the rate at which the stomach empties ? You might think that this is a good thing, but remember that a high-fat diet is not necessarily a healthy diet.
Fats provide the most concentrated form of energy; in other words, when they are burned in the body, they supply more than twice the number of calories per gram available from carbohydrates. They are also high in cholesterol.
Eating this many vegetables has got to be healthy. I always try to mix in a bit of bread for breakfast, though, so that I don’t get dizzy. Eating well is specific to you – to your special nutritional needs and to your schedule of training and competition. This booklet will help you to meet the challenges. Eat the correct foods and a bit of excercise on the edge. Using it the incorrect way wont work at all.
Eating your USUAL amount of food on those alternate “Food Days” actually HELPS you lose weight! It’s “rule number 2″. Eating a vegan diet reduces waste and devastation of earths precious resources. Consider the enormous energy put into growing grains to feed cattle. Eat french fries once a week instead of daily. Walk for 30 minutes at least four times a week.
Eating a lot of different foods can help alleviate and prevent these cravings. Eat any fish with fins and scales but avoid fish or water creatures without them (Lev. Those to avoid include smooth-skinned species such as catfish or eel and hard-shelled crustaceans such as crab, lobster, or clams.
Eating a low fat diet does not mean sacrificing flavor and taste. You can enjoy many of the foods you love with just a few changes. Eating the right food is one way to help control hormones called ghrelin and leptin.
Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Eat primarily foods that contain live enzymes , “life force” and nutrients.
Over time, if you keep eating a poor diet, this congestion builds up, layer after layer, eventually forming a hardened layer of plaque in the intestin . Eat what you like, workout as much as you can and keep those calories to a certain number. At your weight u can probably do 2500-3000 to start so try that and see if you drop any pounds, if not cut down a little more.
By: Alisha Dhamani
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Do You Want To Lose Extra Weight? Try Atkins Diet!
Jan 11th
The Atkins Diet, created by Dr. Robert Atkins, is based on the theory that consuming too much carbohydrates, especially the refined carbs as those found in white bread, sugar and high-fructose corn syrups, is responsible for the high incidence of obesity-causing metabolic disorders amongst the Western population – and lifestyles based on too little physical activity only adding to the problem of obesity and diabetes.
The other unique feature of Atkins Diet is that saturated fats are not considered the main nutritional culprits – it is the trans-fats found in hydrogenated oils that need to be shunned along with carbohydrates. Thus, Atkins Diet is one that is drastically restricted in carbohydrates and is relatively rich in proteins and saturated fats.
Dr. Robert Atkins formulated the Atkins’s Diet sometime in the sixties. The inspiration was an article featured in the Journal of the American Medical Association. Dr. Atkins adapted these ideas to formulate a diet and tried it on himself, and the results were startling. He treated thousands of overweight patients and expounded his diet in a series of books. The rest is history.
The logic behind Atkins’s Diet is quite simple: your body fulfills a major part of its energy requirements by burning carbs as fuel. And so, if you deprive it of carbs by substituting them with proteins and fats in your diet, the body would run out of fuel and, therefore, be forced into fat-burning mode (ketosis).
All the energy requirements of the body would then be met with by burning the stored body fat, leading to rapid fat loss and weight loss. When the body is in the state of ketosis, one also tends to feel less hungry and so consumes less calories than what one would normally do.
There are four phases in Atkins Diet: (1) Induction, (2) Ongoing weight loss, (3) Pre-maintenance and (4) Lifetime maintenance.
The Induction phase is the most restrictive phase, with the allowed intake of carbohydrates being restricted to a meager 20 net grams/day. This is required in order to push the body into a state of ketosis. A multivitamin supplement is highly recommended during this initial phase.
In the following phases the intake of carbohydrates is then gradually increased (up to a reasonable amount, though still far lesser than the average carbohydrate consumption), but sooner or later the body gets have used to a low-carbs diet.
Foods Recommended in Atkins Diet
1. High-protein foods such as meat, fish and eggs are a must. However, they must not be breaded, nor should they be consumed along with sauces, which are high in carbohydrates.
2. Low-carb vegetables/fruits are fine too. Some examples of such vegetables are spinach, herbs, celery, radish, sprouts, broccoli, asparagus, cauliflower and Avocado. For a comprehensive list of low-carb veggies/fruits, you can always run a check on the Internet.
3. Cheese – all kinds of cheese can make a part of Atkins Diet. Butter is good too, but you shouldn’t go overboard.
4. Olive oil is the preferred choice amongst cooking oils. Trans-fats have to be strictly avoided. But nuts are great.
5. As far as drinks go, Atkins Diet recommends 8 glasses of water a day. Drinks with sugar content are a big no-no – and that includes sugared tea and coffee. Diet sodas are okay though.
6. Psyllium comes highly recommended, as it is rich in fiber.
7. Sugar is out, while sugar substitutes are okay – but must be taken in limited amounts.
Many people follow the Atkins Diet and many results that have been published in esteemed review journals have spoken in favor of this diet, as they haven’t observed any serious side effects. But some controversies and questions still remain, e.g., whether it would be suitable for people having kidney problems. So, before latching on to Atkins Diet diet, it is best to consult your doctor first.
By: Alex Olson
About the Author:
Alex Olson wrote a number of highly popular articles which concern health problems. In them she pays much attention on overweight and diets, especially Atkins diet .