Does a low carb/high fat diet include saturated fat?

[Hampshire_Lad]

Hi,
I have type 2 diabetes and have started cooking some of the meals in the 365 day plan low carb/high fat diet.
However I've noticed that a few of these meals have a very high amount of saturated fat in them.

I see that the general consensus amongst diabetics on this forum is that a high fat diet is fine and is not to be seen, as non diabetics seem to see it, as unhealthy.

I am happy to go along with that, but does that also apply to saturated fats? My doctor has told me that saturated fats are to be avoided, so should I be eating the so called healthy fats instead?

The NHS website lists the following as saturated fats -
Processed meats like sausages, ham, burgers. Fatty meat. Hard cheeses including cheddar. Whole milk and cream. Butter, lard, ghee, suet, palm oil and coconut oil.

The problem is a lot of the recipes in the 365 day meal plan include a lot of these, hence why i'm a tad confused?

 

[NoCrbs4Me]

Saturated fat is fine, in my opinion, but many disagree.

 

[kokhongw]

If you are concerned, you can always opt for what is generally considered to be healthier fats...

But personally I think the most dangerous part of the low carb high fat diet is that people "think" they are on low carb and actually ended up with moderate carbs high fats diet...so they would then end up with continually high levels of glucose/insulin AND triglycerides. The fats metabolism never actually gets up to speed.

 

[paulus1]

opt for lower fat meats.i prefer pork and chicken over beef and lamb.its not a requirement to eat excessive fats just get your main energy needs from fat and protean

 

[Guzzler]

You can choose fats from other sources such as olive oil, olives and avocados if you wish. My own take on this is that 50 years of a low fat (especially low sat fats) diet as recommended by the health bodies has seen a rise in obesity and Type 2 Diabetes. The real cause, in my opinion, is a high carbohydrate, high man made fat diet.
Here is a short (5 minutes) interview with Aseem Malhotra. There are many such leading Health Care Professionals who are turning the tide against dietary dogma.

 

[bulkbiker]

It's not so much to do with diabetes just misinformation for years that saturated fat is "bad". More recent evidence is starting to show that saturated fat isn't "bad" it is neutral to beneficial. The amount of it you choose to eat is up to you however in my case cutting carbs to a bare minimum had the most beneficial effect on my blood sugar levels as well as skipping breakfast. You need to find a way of eating that works in your life that also benefits your health. Like @kokhongw I think that more than a few carbs combined with higher fat will defintiely be not good. I aim for around 20g per day total.

 

[Valanne]

I eat a moderate carb diet (around 60g). The fats I use are as much unprocessed as possible. I choose lean meats and cut the visible fat off. I eat cheese but I take note of eating guidelines for amounts (which I do exceed but not too much). My main fat sources are from olive oil, avocado, nuts and seeds. I found Trudy Deakins book useful (particularly for portion sizes and the bread and scone recipes). I think the evidence is not all sorted yet for god fats/bad fats so I am cautious. Everything in moderation. I have been interested that the new Irish food pyramid recommends excluding bacon based products (almost a hanging offence here!!). I think that is about additives which we all should be conscious of.

 

[Valanne]

I eat a moderate carb diet (around 60g). The fats I use are as much unprocessed as possible. I choose lean meats and cut the visible fat off. I eat cheese but I take note of eating guidelines for amounts (which I do exceed but not too much). My main fat sources are from olive oil, avocado, nuts and seeds. I found Trudy Deakins book useful (particularly for portion sizes and the bread and scone recipes). I think the evidence is not all sorted yet for good fats/bad fats so I am cautious. Everything in moderation. I have been interested that the new Irish food pyramid recommends excluding bacon based products (almost a hanging offence here!!). I think that is about additives which we all should be conscious of. I have maintained my HbA1C at 33 for almost a year and my weight is just less than 9 stone (hence moderate carbs). /QUOTE]

 

[Valanne]

Sorry I made a mess of that. I tried to edit and I replied to myself!!

 

[Antje77]

I replied to myself!!

As long as you have yourself there's always someone to have a chat with!

 

[eggs11]

If you are concerned, you can always opt for what is generally considered to be healthier fats...

But personally I think the most dangerous part of the low carb high fat diet is that people "think" they are on low carb and actually ended up with moderate carbs high fats diet...so they would then end up with continually high levels of glucose/insulin AND triglycerides. The fats metabolism never actually gets up to speed.

I average 50g a day of carbs - is this low enough or would it be considered moderate?

 

[bulkbiker]

I average 50g a day of carbs - is this low enough or would it be considered moderate?

Personally I aim for 20g or less per day. Most people say low carb is less than 130g but I aim to be in ketosis for as much time as possible to get the benefits. We're all different in that respect. Where are your bloods on average with that amount of carbs?

 

[Lamont D]

Just to be awkward, it's what fats you avoid and everything else in moderation suited to your lifestyle and how your body copes with the fats.
I now use animal fats in moderation, I avoid vegetable oils.
And also anything that is processed because of the hidden oils and sugars!

 

[eggs11]

Personally I aim for 20g or less per day. Most people say low carb is less than 130g but I aim to be in ketosis for as much time as possible to get the benefits. We're all different in that respect. Where are your bloods on average with that amount of carbs?

So I've only dropped to 50 in about the last 5-6 weeks, and only started testing last week.
Average fasting bg is 5.5.
Getting around 4.7 - 5.3 before meals - depending on meal can be 5.8-6.8 2 hours afterwards. Average altogether last week was 5.8.
I am a vegetarian who eats a little fish, so getting down to 20g could be tricky.

 

[ringi]

I am a vegetarian who eats a little fish, so getting down to 20g could be tricky.

Some research has shown that natural carbs that are attached to lots of fibre are less harmful than process carbs. Therefore avoid all process carbs including anything made with flour, and don't stress too much about the carbs from pulses. But add lots of olive oil and butter etc to your pulses. (Make above ground veg the core of the meal, with the pulses limited to what is needed for protein.)

In the short term, it is much better to overdo the fat then under do it. Olives and avocado along with eggs are your best friends....

 

[eggs11]

Some research has shown that natural carbs that are attached to lots of fibre are less harmful than process carbs. Therefore avoid all process carbs including anything made with flour, and don't stress too much about the carbs from pulses. But add lots of olive oil and butter etc to your pulses. (Make above ground veg the core of the meal, with the pulses limited to what is needed for protein.)

In the short term, it is much better to overdo the fat then under do it. Olives and avocado along with eggs are your best friends....

Thanks - yes what you say matches well what my experiences have been so far - avocado, eggs and olives are staples now and loads of veg is really helping. Used to eat a lot of lentils before dx but a lentil soup spiked me a few days ago - I'm going to try again at some point with the meal being mainly spinach and having a bit of lentil dahl on the side instead. I'm still getting used to the idea of eating more fat in general - low fat is so ingrained into my subconscious!

 

[ringi]

You may find that cooking the lentils so they remain firm, and not blending them will result in a much lower BG spike. Soups are also so much nicer if you put lots of double cream in them.

 

[Kristin251]

I like a variety of fats daily.
Avocado, olive oil, olives, nuts, mayo
I tend to like leaner proteins but still love fatty salmon and trout. I eat skinless chicken thighs and rare lamb but I cut all visible fat off. I don’t add additional fat while cooking but rather after
I don’t eat chicken skin bacon fatty red meats often as they raise my bg more than leaner animal proteins.
I drink broth in the morning with ghee

So I’m most comfortable with a variety of fats as they make up 80% of my diet
I also agree with the above, if you’re going to eat high fat you need to keep carbs low. Mine are always under 20 total, not net so closer to 10

 

[Resurgam]

From what I can find out, there is no actual evidence that eating saturated fat causes illness or damage. There is some evidence that our bodies make cholesterol rather than absorbing it from the food we eat.
I pointed out that the results of a study put up on the internet showed that there was a greater danger of dying if fats were avoided than if they were eaten - me and my sliderule, and it abruptly vanished.
Anecdotally though - if there is so much benefit from eating low fat - why do all the statistics from the general population show a trend towards higher weight lower health and yet there are lower fat labels on so many foods?

 

[Pinkorchid]

So I've only dropped to 50 in about the last 5-6 weeks, and only started testing last week.
Average fasting bg is 5.5.
Getting around 4.7 - 5.3 before meals - depending on meal can be 5.8-6.8 2 hours afterwards. Average altogether last week was 5.8.
I am a vegetarian who eats a little fish, so getting down to 20g could be tricky.

Your levels are brilliant so I do not see any reason to go any lower with the carbs what you are doing obviously works for you so well done you