Saturated fat in the news again

[vit90]

It's beginning to make me very annoyed. The really rather old news is back in the headlines this week that research indicates that advice we have been given for decades to minimise both fat and especially saturated fat consumption was wrong. But almost all the articles then introduce critics of the findings and so the reader is left completely confused.

One thing that does seem to prevail in these articles is that we should be eating a lot more fresh fruit and vegetables, including salads. But for us on LCHF and needing to eat to avoid spiking blood glucose fruit is off the menu - well it is for me. Should I be reconsidering all this?

 

[catherinecherub]

Two threads for you to follow and comment on. @vit90

http://www.diabetes.co.uk/forum/threads/recent-fat-study-questionable.71861/

http://www.diabetes.co.uk/forum/threads/how-much-fat.71792/

 

[vit90]

OK, my focus here is a bit different to those threads, should have made it a bit clearer; indignation at the journalism and more importantly how do you eat more fruit on a low carb diet?

 

[Bluetit1802]

OK, my focus here is a bit different to those threads, should have made it a bit clearer; indignation at the journalism and more importantly how do you eat more fruit on a low carb diet?

Simples, generally speaking, you can't if you want to keep your BS levels down. The only thing you can do is try some and test. Fruit is better for bs levels if eaten as part of a meal with plenty of fat, or as a dessert with plenty of cream or yogurt.

 

[catherinecherub]

I think these articles are talking about the general public as opposed to people with diabetes.

If you read around the forum you will see that people's tolerance of fruits varies.

 

[vit90]

I think these articles are talking about the general public as opposed to people with diabetes.

If you read around the forum you will see that people's tolerance of fruits varies.

Yes of course; one of the messages is supposed to point at the reason for people getting diabetes in the first place but the journalism seems bankrupt if you report one thing and then neutralise it with another in such a way that no real conclusion can be derived. I have found a tremendous amount of scientific research that supports the premise that eating more fat and reducing carbs for healthy people (and diabetics) is good. So these articles quoting critics of the fat is good news are giving a platform for people who simply feel insecure about promoting something they think is unhealthy. The journalists should be doing more research and finding more scientific evidence to support the news - even supporting the critics, although there is much less to support the latter.

I completely support the advice for healthy people to eat a lot more fruit and veg; maybe be careful with some types of fruit and quantities, but it seems sensible that you should get the essential vitamins and minerals from fruit than from supplements and the dietary fibre seems good too (although there are anti-fibre advocates out there too (very unconvincing though)).

I think Bluetit is right, one needs to see one's personal experience is with fruit and to find a viable way of serving and portion size.

 

[robert72]

One thing that does seem to prevail in these articles is that we should be eating a lot more fresh fruit and vegetables, including salads. But for us on LCHF and needing to eat to avoid spiking blood glucose fruit is off the menu - well it is for me. Should I be reconsidering all this?

There are no nutrients in fruit that you can't get from vegetables.

 

[jack412]

OK, my focus here is a bit different to those threads, should have made it a bit clearer; indignation at the journalism and more importantly how do you eat more fruit on a low carb diet?

a normal person converts 3% of their glucose in to fructose, a T2 diabetic converts up to 30% through the polyol pathway.
I don't eat fruit because I'm already OD on fructose. and fructose is converted to fat by the liver
www.youtube.com/watch?v=KybOPCB2Qd4

 

[vit90]

There are no nutrients in fruit that you can't get from vegetables.

Mmmm, OK, but with caveats; some people won't eat some veggies and how much benefit is lost in cooking veggies? It's more fun to eat fruit, usually.

 

[vit90]

a normal person converts 3% of their glucose in to fructose, a T2 diabetic converts up to 30% through the polyol pathway.
I don't eat fruit because I'm already OD on fructose. and fructose is converted to fat by the liver
www.youtube.com/watch?v=KybOPCB2Qd4
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View attachment 11711
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Is this even when your food doesn't exceed your energy requirement?

 

[noblehead]

OK, my focus here is a bit different to those threads, should have made it a bit clearer; indignation at the journalism and more importantly how do you eat more fruit on a low carb diet?

Berries, fruits like strawberries are very low carb and blueberries are fine in moderation (depending on how low you go with your diet).

 

[robert72]

Mmmm, OK, but with caveats; some people won't eat some veggies and how much benefit is lost in cooking veggies? It's more fun to eat fruit, usually.

Of course, but it's an alternative if you don't want so many carbs. I still have berries.

 

[jack412]

Is this even when your food doesn't exceed your energy requirement?

yes, it seems to be a dysfunction of T2 diabetics polyol pathway and insulin resistance

 

[boron]

I believe eating fruits OR vegetables can be good for you, and I believe fruits are not mandatory. Fruits are high in potassium, but so are potatoes, green leafy vegetables and beans.

70% of folate can be destroyed by cooking but only 25-50% of other vitamins:
http://nutritiondata.self.com/topics/processing
so, it is not true that cooking destroys all or "most" vitamins as people often believe.

 

[robert72]

And you don't always need to cook vegetables. I had raw broccoli with my lunch today. Shredded cabbage and raw peas are also tasty and then there are salads.

 

[vit90]

And you don't always need to cook vegetables. I had raw broccoli with my lunch today. Shredded cabbage and raw peas are also tasty and then there are salads.

I personally like raw veg and make my own coleslaw with home made mayonnaise made with cold pressed rapeseed oil and olive oil. I love raw broccoli and cauliflower too - but certain members of my family won't any of this. Peas are not on my agenda as they are quite high in carbs.

 

[vit90]

I believe eating fruits OR vegetables can be good for you, and I believe fruits are not mandatory. Fruits are high in potassium, but so are potatoes, green leafy vegetables and beans.

70% of folate can be destroyed by cooking but only 25-50% of other vitamins:
http://nutritiondata.self.com/topics/processing
so, it is not true that cooking destroys all or "most" vitamins as people often believe.

OK but potatoes and beans are off my menu - too high in carbs.

 

[Robinredbreast]

And you don't always need to cook vegetables. I had raw broccoli with my lunch today. Shredded cabbage and raw peas are also tasty and then there are salads.

I'm eating raw pepper and cucumber for lunch with dip. Had mixed berries with SF jelly last night and will have a handful of raspberries in a minute, this is part of my lunch. Raspberries do not last long in my house with me and my teenager, we <3 them.

 

[Totto]

I eat a lot of fruit. Aubergine, peppers, chilipeppers, zucchini, tomatoes, avocados and cucumber for example.

 

[boron]

OK but potatoes and beans are off my menu - too high in carbs.

You still have green leafy vegetables and seeds (sunflower, pistachios..) that are high in potassium. Vegetables are also high in magnesium, while fruits in general are not. Vitamin C is in both fruits and vegetables.

I think the confusion comes from all those dietary guidelines on major health sites that repeat the mantra you should include "fruits, vegetables, whole grains, nuts, seeds, low-fat dairy and fish" in your diet, but you do not need to include all of that.