5) DIET TO AVOID HEART DISEASE
e) Fats and Weight Loss
On of the biggest error dieters make is to ignore the cumulative effect of a "large" amount of each of the beneficial fats and a "very small" amount of "bad" fat. The faulty reasoning goes: "The following are all "good" for a person so I'll eat a lot of them: monounsaturated fats, polyunsaturated fats, olive oil, fish omega 3 oils, walnuts, cashews, plant omega 3 oils and plant sterol fats IN ADDITION to my reduced intake of fat from beef, pork, turkey and chicken" (yes, turkey and chicken have saturated "bad" fat and lots of total fat, especially the dark meat which is 50% total fat by calories, even white meat is 20% total fat by calories). And lo' and behold the person doesn't lose weight and their cholesterol doesn't come down! Consuming small quantities of each of the "good" oils and fats only works if a person keeps their total calorie intake low and if they REPLACE "bad" fat with these "good" fats. Some physicians such as Pritikin and Ornish say all fats should be less than 10% of your calorie intake, and that is not an unreasonable approach for a person with type 2 diabetes as it approaches what our Paleolithic ancestors ate. Most authorities feel our Paleolithic ancestors ate only about 3% to 7% of their calories in fats, most from the marrow of bones they scavenged and hunted.
In order of preference the oils and fats should probably be:
Omega 3 fish oils ......... eat as much as you can get within the "calories in versus calories out" rule
Flax seed oil .............. use frequently (2 tsp per day)
Phytosterol butter spread.................. use in moderation (1 Tbsp per day) if at target weight
Unsaturated oils (canola, olive)....... use rarely if losing weight
Saturated Fats and Oils................... avoid
Trans Fats............. never, ever eatThere are two types of "heart safe" buttery spreads on the market. If a person is dieting we do not recommend any butter or butter substitutes be used at all, eat the vegetables "as is" or with a powdered butter substitute. But then some people just have to have some buttery spreads on their vegetables. What do these types of butter substitutes have in them?
1 Tbsp (14 gms) calories sat fat unsat fat plant omega 3's phytosterols Butter 102 7.3 gms 4.2 gms 0 gms 0 gms Smart Balance 80 8 gms 0 gms 0.35 gm 0 gms Benecol Spread 70 1 gm 6.5 gms 0 gms 0.5 gms Olive Oil 119 1.9 gms 11.6 gms 0 gms 0 gms
These buttery spreads taste good and on the surface appear to be good for you but their calorie content is almost as large as butter! Fats have nine calories per gram, no matter what the type of fat. If you have vegetables three times a day and put a generous heaping tablespoon of spread on each serving, that could equal a huge 400 to 500 calories per day. The same thing is true of salads enriched with a few tablespoons of olive oil. If an individual must have a butter taste to their vegetables, the butter powders and granules found in the spice section of the supermarket are a surprisingly good substitute.What about using oil capsule supplements for omega 3's?
calories sat fat unsat fat plant omega 3's animal omega 3's 4 fish oil capsules 40 2.0 2.8 gms 0 gm 1.20 gms 1 flax seed oil capsule 10 0.5 gm 0.5 gms 0.450 gms 0 gms A small amount of Benecol (Smart Balance has too much saturated fat) on the last meal of the day (phytosterols work best at night to reduce cholesterol) would seem to be a good idea for an individual who has reached their target weight, but otherwise it would seem prudent to use largely oil capsule supplements and eat your vegetables "as is".
Protein and carbohydrate have 4 calories per gram versus fat at 9 calories per gram. This makes it difficult to lose weight on any diet which has a large amount of fat inherent in it. The Inuits ate huge amounts of fat but they lived in freezing cold temperatures and burned enormous amounts of calories each day. Vegetables, vegetables, vegetables, beans, fish, white meat chicken must by necessity become the mantra of any person with type 2 diabetes in today's supermarket world.
Current Chapter: 5) DIET TO AVOID HEART DISEASE
a) Introduction
b) Avoiding Saturated Fats
c) Avoiding Trans Fatty Acids
d) Benefits of Unsaturated Fats
e) Fats and Weight Loss
f) Benefits of Fiber
g) Avoiding High Glycemic Index Foods
h) Reducing Salt Intake
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