Have a look at this colleague’s entry on her journey to improve weight:

http://health-wellness-diary.blogspot.com/

Meta-analysis Reveals “Heart Healthy Omega-6 Fat” Increases Risk of Heart Disease

Bottom Line: The research upon which the American Heart Association based their “eat-your-omega-6-fat” advisory, is fatally flawed, according to the results of a meta-analysis study, which showed that a steady diet of omega-6 polyunsaturated fatty acids increases the risk of heart disease and death, especially for women [1]. British J Nutr. Dec 2010.

[If you are having difficulty reading the entire post. Here's a link to the full post http://www.scribd.com/doc/44601571 ]

Background: Omega-6 fats are the most commonly eaten polyunsaturated fatty acids (PUFA) in westernized countries. The top three sources are corn oil, soybean oil and cottonseed oil, which are the main ingredients in margarines, salad dressings, and mayonnaise. Many studies have shown that PUFA lower cholesterol.

Prior to industrialization, no population has been exposed to the current high levels of omega-6 polyunsaturated fats. We evolved on a diet with a balanced proportion of omega-6 to omega-3 fats of about 1:1. Today, that ratio in westernized countries is out of whack, near 20:1 of omega-6 to omega-3 fats. Different farming practices, new food processing and the urging by health authorities to use vegetable oils in place of animal fats for heart health, triggered an onslaught of omega-6 fats into the food we eat.

While it’s true that PUFA lowers cholesterol, cholesterol is not they key culprit in heart disease. Inflammation is the “new cholesterol” in matters of eating to protect the heart (and other chronic diseases for that matter). Notably many inflammation medications work by blocking the effects of excess omega-6 fat, including statins, aspirin, and asthma inhalers.

In 1999, there was enough scientific evidence to prompt scientists to recommend an upper limit for omega-6 fats, to no more than 7 grams per day. This ceiling is based on eating a maximum of 3% fat calories from omega-6 fat on a 2000 calorie diet.

Yet, a decade later, the 2009 the American Heart Association (AHA) published a health advisory touting the benefits of eating a high omega-6 polyunsaturated fatty acids (PUFA), and warned that eating less than 5% of calories from omega-6 PUFA would be hazardous to heart health. [2-3].

The conclusion of AHA’s advisory were seriously questioned in part, because of their failure to:

-Distinguish the types of PUFA used in studies, which also substantially increased omega-3 fats, which are also PUFAs.

-Include relevant trials with unfavorable results and excluded poorly designed studies.

Notably, these studies did not provide the specific fat content of the experimental diets used to lower cholesterol. (Yet the AHA recommended to specifically increase omega-6 PUFA). These flaws prompted a team of National Institutes of Health (NIH) scientists to re-evaluate the data, using techniques resembling a scholarly forensic investigation.

Design: Nine randomized controlled trials (the gold standard of study design), were identified, which met the criteria of having an intervention diet high in PUFA and reported clinical outcomes.

Next came the detective work, worthy of an Agatha Cristy who-done-it. Most of the studies did not provide omega-3 fat data–it was just lumped together in the PUFA category.

In order to track down the missing fatty acid data, (many of these studies were conducted over 40 years ago), they had to dig through newspaper archives, public records, scientific proceedings from national conferences and correspond with the study investigators (or their colleagues, if deceased).

Once the fatty acid data was collected, they were segregated into two categories:

-Mixed Diet (containing both omega-6 and omega-3 polyunsaturated fatty acids.)

-Omega-6 Specific Diet

Then the data was pooled to evaluate the effect of the Omega-6 Specific Diet, compared to the effect of the Mixed Diet, on clinical outcomes. They also evaluated the potential confounding role of trans fatty acids.

Results: Here’s what they found when evaluating the composition of the intervention diets.

Diet Composition:

-Only three of the nine so-called PUFA studies were “pure” omega-6 intervention trials, which upped omega-6, without a concurrent rise in dietary omega-3. Combined, these three studies had 9,500 participants.
-Four of the studies increased both the omega-3 PUFA (EPA and DHA) and omega-6 PUFA, which totaled over 1,700 participants. Notably, the researchers discovered that the Oslo Diet-Heart Study provided about 5 grams of EPA and DHA per day to the intervention group. (That’s equivalent to about 16 fish oil capsules).
-The control diets had a mean estimated trans fatty acid content of 3% (a significant confounding factor, which unquestionably increases risk of heart disease).

Heart Disease and Death Outcomes

When the effects of the Omega-6 Specific Diet were compared to the Mixed Omega 6/omega-3 PUFA; the following health outcomes were discovered:

Omega-6 Specific Diet:
-Increased risk of heart disease and death, compared to the Mixed Diet intervention studies.
-The relative risk of cardiac death increased by 28%.
-Increased the risks of all relevant cardiovascular outcomes.
-There was only one study with women, which showed significant harm.

The Mixed Omega-6/Omega-3 Diet:
-There was 8% risk reduction of death from all causes.
-There was 22% risk reduction from heart disease death.

Conclusion: The scientists concluded, that not only is there no indication of health benefit, from increasing dietary omega-6 PUFA, but a possibility of harm. Therefore, they recommended that the public health advice to maintain or increase dietary omega-6 PUFA, should be reconsidered.

Study Quote: “The increased cardiovascular heart disease risks from omega-6 specific PUFA diets in our meta-analysis may be underestimated as omega-6 PUFA also replaced substantial quantities of trans fatty acids.”

An accompanying editorial applauded the “extensive detective work” by the NIH research team, led by Christopher Ramsden [4]

Commentary : There is more to this story. In my next post, I’ll describe what went on behind the scenes, as three NIH scientists from this study, tried to get letters to the editor published in the AHA’s scientific journal, Circulation, in response to their omega-6 advisory. (I was actually a participant and witness).

[1] Christopher E. Ramsden,Joseph R. Hibbeln,Sharon F. Majchrzak and John M. Davis (2010).Omega-6 Fatty acid-specific and mixed polyunsaturate dietary interventions have different effects on CHD risk: a meta-analysis of randomised controlled trials. British Journal Nutrition. Dec 2010; 104(11): pp 1586-1600. [2] Harris WS et al. Omega-6 Fatty Acids and Risk for Cardiovascular Disease. A Science Advisory From the American Heart Association Nutrition Subcommittee of the Council on Nutrition, Physical Activity, and Metabolism; Council on Cardiovascular Nursing; and Council on Epidemiology and Prevention. Circulation published January 26, 2009. [Free Full Text.] [3] American Heart Asssociation News Release. Omega-6 fatty acids: Make them a part of heart-healthy eating DALLAS, Jan. 27, 2009. [Free full Text] [4] Philip C. Calder (2010).The American Heart Association advisory on n-6 fatty acids: evidence based or biased evidence? British Journal Nutrition. Dec 2010; 104(11): pp 1575-1576.[Abstact]

Copyright © 2010 by Evelyn Tribole, MS, RD Published at www.EvelynTribole.com

•Rights to Reproduce: As long as you leave it unchanged, you don’t charge for it, and you include the entire copyright statement, you may reproduce this article.

DISCLAIMER: The information is intended to inform readers and is not intended to replace specific advice from a health care professional. Copyright 2010 Evelyn Tribole, MS, RD

Are you under the impression that extra light olive oil is lower in fat and calories than its regular counterpart?  If so, you are not alone.

The good news, however, is that you’ll benefit from the latest USDA olive oil labeling enforcement set to take place in October of this year.    

Conveniently timed at the peak of harvesting season for the olive tree, the USDA will be working alongside the Olive Oil Council to design science-based standards for olive oil based on fatty acid composition, odor, color, flavor, and UV absorption.

The newest guidelines are in response to mass confusion amongst consumers about the quality, taste and production of different oils.  Without the proper labeling classification, major olive oil distributors were engaging in misleading marketing strategies— like the extra light example above, or slapping extra-virgin (to indicate highest quality/taste) on their labels.  These practices further blurred the lines between high-quality and mediocre oils. 

Let’s clear a few things up here.

A Little Bit About Olive Oil:

Olive oil is produced from a wide variety of olives designated based on their diversity, climate and location.  Fun fact: Did you know that only GREEN olives are strictly used to make oil?  One tablespoon of olive oil contains 126 calories, and 14 grams of fat.  Of these 14 grams of fat, an impressive 11 grams are monounsaturated fatty acids (MUFAs).  That’s almost half of your daily recommended value!

Benefits of Olive Oil:

-Antibacterial properties

-May prevent stomach ulcers

-Contains powerful antioxidants

-Controls blood cholesterol levels

-Targets stubborn belly fat

-May prevent cardiovascular disease and cancer

Types of Olive Oil:

Extra-Virgin Olive Oil

-Most popular olive oil among consumers

-Under ripe/young olives used

-Processing method:  Cold-pressed

-Acidity: Less than 1%

-Strong flavor and odor

-Best for salad dressings

Virgin Olive Oil

-Riper olives used

-Processing method: Cold-pressed

-Acidity: No more than 2%

-Medium flavor and odor

-Better for cooking

Pure Olive Oil

-Also known as plain “olive oil” or “commercial grade” olive oil

-Processing method: Cold-pressed from extra virgin/virgin olive oil, followed by a second cold-press

-Light color

-Mild taste (compared to virgin olive oil)

-No added oils

-Great for multi-purpose use

Refined Olive Oil

-Processing method: Refining virgin olive oil

-Acidity: 3.3% or more

-Low quality

-Poor taste and odor

-Not good for cooking

Light or Extra Light Olive Oil

-Same calories and fat as other oils

-Processing method: Chemical

-Mix of refined and low quality olive oils

-Typically used in deep-frying

For more information, visit the USDA website to read the newest U.S. Standards for Grades of Olive Oil.

What are some of your favorite uses for olive oil?

My super star friends Tammy and Lyssie–aka The Nutrition Twins–shared this delicious veggie recipe from their new book, The Secret To Skinny. Give it a try and let us know what you think!

The Nutrition Twins Skinny Spinach … You Can Sink Your Teeth Into

One 10-ounce package frozen spinach or 1 bag raw spinach (9 to 10-ounce bag)
¾ cup Walnut Acres low-sodium Tomato and Basil Pasta sauce (or other low-sodium tomato sauce with less than 40 calories per serving)
1 shredded tablespoon nonfat mozzarella cheese
2 teaspoons grated Parmesan cheese

Steam fresh spinach or prepare frozen spinach according to directions on package. Heat tomato sauce and then stir into spinach. Add cheese and stir. Divide spinach into two portions and sprinkle with parmesan.

Nutrition Facts Per Serving: Makes 2 servings; Calories 86, Total Fat 2.4 grams, Saturated Fat 0.9 gram, Carbohydrates 14 grams, Protein 5.5 grams, Fiber 5 grams, Sodium 169 milligrams

Do you have a love/hate relationship with FATS?

For decades, Americans have been bombarded with conflicting arguments both for AND against this essential macronutrient. Should we eat them? Should we not? What kind of fat should we eat?

But the confusion stops here. My no-nonsense, easy to understand guide to all things fat will show you why breaking-up with your beloved fat is not the way to go.

Why do we need fat?
-Critical for the production of cells and hormones in our bodies
-Important for proper brain functioning
-Provides energy
-Regulates the nervous system
-Controls blood pressure, heart rate and blood clotting
-Essential for the absorption of vitamins (particularly A, D, E, K)

How much do we need?
The daily recommended consumption of total fat in our diet should fall between 20-35%, with 10% or less saturated fats and 1% or less trans fats.

So, if you eat 2,000 calories a day, and 30% of that is fat, you are consuming 600 calories of total fat in your diet.

A common misperception about fats is that the good-for-you fats are also lower in calories. While some fats are healthier than others, they all share the same caloric density (~9 calories per gram). But don’t let that scare you.

Who are the key players? (from worst to best)

Trans Fat
Why it’s the worst:
-Raises LDL (bad guy) cholesterol
-Lowers HDL (good guy) cholesterol
Found in: Stick Margarine; Baked goods; Fried foods; Any foods with “hydrogenated” or “partially hydrogenated” in the ingredient list

Saturated Fat
Why it’s bad:
-Raises LDL (bad guy) cholesterol
Found in: Animal fats (meat, whole milk, ice cream, cheese, butter); Certain plant oils (coconut oil, palm oil, cocoa butter)

Polyunsaturated Fat
Why it’s good:
-Lowers total cholesterol
Found in: Vegetable oils (safflower, corn, sunflower, soy oils)

Omega 3 Fatty Acids (type of polyunsaturated fatty acid)
Why it’s better:
-Lowers total cholesterol
-Lowers triglycerides
-Decreases blood clotting
-Decreases inflammation
Found in: Fatty fish (salmon, mackerel, herring), Walnuts, Flaxseeds (and flaxseed oil)

Monounsaturated Fat (MUFA)
Why it’s the best:
-Protects against heart disease (lowers LDL cholesterol, raises HDL cholesterol)
-Prevents obesity related diseases such as diabetes and metabolic syndrome
-Maintains brain function
-Decreases inflammation
-Reduces risk of prostate cancer
-Targets stubborn belly fat
Found in: Oils (Canola, safflower, sesame, soybean, walnut, flaxseed, sunflower, olive and peanut oils); Olives; Nuts and Seeds; Avocados; Dark chocolate

Here’s a simple mantra to follow:

Instead of LOW/NO fat, think GOOD fat…and in moderation.

For an even more in-depth look at how fats can affect your health, check out my New York Times bestselling book, Flat Belly Diet! For Men.

Affectionately called the “alligator pear” for its unique shape and scaly skin, the avocado is celebrated worldwide for its pitted perfection.  This colorful fruit (yes fruit, not vegetable!) is a descendant from the berry family, and is most plentiful in the Spring/Summer seasons.  Avocados are plucked at the height of their maturity from a special evergreen tree.  And did I mention they’re also a powerful aphrodisiac?  

The rich, buttery taste of avocados can be attributed to their high content of oleic acid, a beneficial monounsaturated fatty acid (MUFA).  In fact, two-thirds of the fat found in these fruits are MUFAs! 

While some consumers have chosen to avoid this superfood due to its fatty flesh, I’m here to tell you why the benefits of avocados far outweigh the common misperceptions:

Health Benefits:

-Improves cholesterol levels and heart health

One study found that after 7 days  participants with moderately high cholesterol levels who supplemented their diets with avocados had a significant decrease in LDL (bad) and total cholesterol levels, and increased HDL (good) cholesterol.

-Maintains eye health (due to high content of lutein)

-Aids in the absorption of antioxidants (particularly carotenoids)

-Good source of key vitamins and minerals: Vitamin E, K, B6, C, Folate, Copper, and Potassium (more than in a medium-sized banana!)

-High in fiber (~3g per serving)

-Targets belly fat

-Promotes satiety           

Avocados can be a delicious addition to salads and sandwiches…even smoothies!  And if you’re looking for a party-pleasing appetizer, then you’ll love my special homemade guacamole recipe!

Avant-Garde Arugula Salad

Watermelon-Arugula Salad with Feta Cheese and Pine Nuts

Makes 4 servings: 3 cups each

From the middle of June until the end of August watermelon is at its peak. This inventive, sweet-n-savory salad recipe highlights the pretty pink melon and should be enjoyed often. It’s an entrée salad, so there’s no need to worry about what meat to eat. Pair it with a bean or other protein-rich side dish for a delightful, planet-friendly meal.     

3 pounds seedless watermelon with rind

Juice and zest of 1 small or 1/2 large lemon

1/2 teaspoon sea salt, or to taste

1/2 teaspoon freshly ground black pepper, or to taste

3 tablespoons extra-virgin olive oil

4 cups baby arugula leaves

2 cups mixed baby salad greens or watercress

3 tablespoons chopped fresh mint

1/3 cup crumbled organic or locally-produced feta or fresh goat cheese

1/4 cup raw pine nuts or chopped pistachios

1. Scoop the flesh of the watermelon from the rind. (Save the rind for another purpose.) Cut the flesh into 1/2-inch cubes. (You should have about 6 cups.)
2. Whisk together the lemon juice, salt, and pepper in a large serving bowl until combined. Whisk in the oil.
3. Drain the watermelon and add to the dressing. Add the arugula, mixed greens, and mint; very gently toss to coat. Taste and adjust seasoning, if necessary.
4. Sprinkle with the cheese and nuts. Serve immediately.

Per serving: 260 calories, 19g total fat, 3.5g saturated fat, 0g trans fat, 10mg cholesterol, 440mg sodium, 21g total carbohydrate, 2g dietary fiber, 5g protein

Little Green Cooking Tip

Juice (by hand!) a lemon half or halves. Then, use the lemon peel-up (peel used as serving cup) to serve freshly cracked black pepper for each person to pinch and season their salad or other foods to taste. If any leftover, store the lemon “peel-up” with pepper in the refrigerator for later use as a lemon-pepper seasoning.

Use It, Don’t Lose It

What’s the easiest way to get 3 pounds of seedless watermelon with rind? It’s about half of one whole round baby seedless watermelon. Save the watermelon rind to use as a very green serving bowl for the salad. And don’t worry about the teeny white seeds you’ll likely find in seedless watermelon; they’re soft and edible. But whatever watermelon you use, add the excess liquid drained from the cubed watermelon to a beverage, like fresh watermelon-accented lemonade.

Reprinted with permission from Big Green Cookbook by Jackie Newgent, RD (Wiley, 2009)

Monounsaturated Fatty Acids Are Taking the Place of Trans Fat!  

The introduction of the nationwide trans-fat ban in foods is a widely controversial issue.  While removing this killer from our food system sounds like a simple fix, many doubts have arisen in the minds of experts and consumers alike as to what exactly would be replacing these fats.  Would it be more heart-damaging saturated fats? Added sugars?

Well there’s good news!

In a recent study by the Harvard School of Public Health, more than 80 large brand name items that were reformulated to remove trans fat did not use saturated fats as a replacement.  Instead, researchers believe that heart-healthy monounsaturated fats are now taking the place of trans fat in our foods.

This bodes well for the future of food consumption in America.  Remember my recent post about the food industry’s pledge to slash 1.5 trillion calories from products by 2015?  Well, if this new study is any indication, it looks like we’ve finally found an ally in the food industry.  Let’s hope that consumer health and well-being remain a top priority, and as always, I’ll be keeping you updated with the latest!

Despite the costly price tag of organically-produced foods, a 2009 study found that consumers were more likely to cut back on fitness, coffee, personal care, and clothing expenses all before spending less on organic or natural food products.

While this latest food trend will undoubtedly continue to boom, there still remains a lot of circulating misinformation about organic eating.  Let’s clear things up here. 

What is “organic”?    

The United States Department of Agriculture (USDA) launched the Organic Foods Production Act to set national guidelines for “organic” labeling. 

These standards define organic products as containing absolutely no:

• Artificial ingredients, colors, flavors
• Genetically modified foods
• Growth hormones
• Irradiation
• Antibiotics
• Synthetic or sewer sludge fertilizers/ pesticides

Learning the Labels:

100% Organic: You guessed it…100% of ingredients listed are organic.

Organic: 95% or more of the ingredients are organic.

Made with Organic Ingredients: 70% or more of the ingredients are organic.

All-Natural: No added chemicals, colors/flavors or preservatives.  Important note: This definition applies to meat/poultry only! All other categories of food do not have strict regulations for the use of the term “natural.”

Be picky when choosing organic.

The good news for our bank accounts?  Not every food we eat needs to be organic!  Below is a compilation of fruits/veggies that contain the highest levels of chemicals and/or pesticides.  These Dirty Dozen should always be bought organic. 

Veggies

1. Bell peppers

2. Celery

3. Potatoes

4. Spinach

Fruits

5. Apples

6. Cherries

7. Grapes (imported)

8. Nectarines

9. Peaches

10. Pears

11. Raspberries

12. Strawberries

Other foods to consider buying organic are dairy and meat products which may contain harmful hormones/antibiotics if not raised following government organic guidelines. 

Buyer beware: There are no USDA regulation standards for organic labeling on seafood.  Your best bet is to buy wild-raised over farm-raised, as these contain less mercury and PCB’s (harmful chemicals).

Do you buy organic for you and your family?

NY-based author and dietitian Elisa Zied, MS, RD, CDN, shares another veggie recipe for us from her book Feed Your Family Right: How to Make Smart Food and Fitness Choices for a Healthy Lifestyle (Wiley, 2007) . . .

Zesty Three Bean Salad

This delicious side dish provides a perfect vehicle for protein, fiber, and vegetables.  It’s a simple dish that takes little time to prepare.
Total preparation and cooking time: 15 minutes.
Makes 9 1-cup servings
Nutrition information per serving:
Calories 170  
Fat 4.5g
Saturated fat 0g
Cholesterol 0mg
Sodium 470mg
Carbohydrate 24g
Fiber 7g
Sugars 4g
Protein 8g

2 tablespoons extra virgin olive oil
2 tablespoons lime juice
2 tablespoons light teriyaki sauce
2 teaspoon lime zest
2 tablespoons chopped cilantro
1 15-ounce can chickpeas
1 15-ounce can black beans
1 15-ounce can kidney beans
1/2 cup finely diced red onion
1 cup diced carrots
1 cup cherry tomatoes, cut in half
salt & pepper to taste

In a large bowl combine olive oil with lime juice, teriyaki, lime zest, and cilantro. Toss in chickpeas, black beans, kidney beans, red onion, carrots, and cherry tomatoes. Serve.
 
Cook’s tip: This dish gets even better if made ahead and chilled for 30 minutes or longer before serving. It can also be consumed in a larger portion as a main meal.

—

Elisa Zied, MS, RD, CDN | Registered Dietitian, Speaker, Freelance Writer | New York, New York