People with metabolic syndrome can protect their heart by adding fat to their diet |
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When it comes to diet and numbers, people often get hung up on counting
calories. But while it certainly is important not to overeat, the ratio
of macronutrients (carbohydrates, fat, and protein) that you consume is
also important. This is particularly true for people who have metabolic
syndrome, a condition characterized by the presence of at least three of
the following risk factors: belly fat, high triglycerides, low HDL
(healthy) cholesterol, high blood pressure, or high blood sugar.
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When people struggle with being overweight in particular, their
inclination is often to cut back on dietary fat. After all, it seems to
make sense that eating fat would contribute to weight gain. But the
American Heart Association cites research indicating that this isn't
actually the case. A moderate-fat diet may actually be the best choice
for people with metabolic syndrome. I've been saying this for years. And
now a new study confirms it — again.
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According to this study, conducted by researchers at the University of
Washington, making a simple adjustment to your macronutrient ratio can
have quite a positive impact on your health. For the study, the
researchers divided a group of 71 people suffering from metabolic
syndrome into two groups. The first group ate a diet that was 40% fat,
45% carbohydrates, and 15% protein. The other group ate a diet that was
20% fat, 65% carbs, and 15% protein. The two groups had similar levels
of saturated fat (about 8%) and fiber intake as well.
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Cholesterol levels dropped in both groups — but in the moderate-fat
group, it was LDL (unhealthy) cholesterol that fell significantly. The
low-fat group lost a lot more HDL cholesterol. Triglycerides actually
went up by 11.1 mg/dL in the low-fat group, but the moderate-fat group
enjoyed a drop of 28.6 mg/dL.
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The key to the diet's success may lie not so much in adding fat, but in
cutting back on carbohydrate consumption. Carbs, as you may know, cause
an elevation in blood sugar and a spike in insulin. The rise in insulin
leads to higher blood fats and a reduced ability of the body to break
down and metabolize fats. Reducing carbohydrate intake increases fat
burning, helps keep blood sugar stable, and decreases appetite (which
curbs overeating that contributes to weight gain).
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If you're struggling with metabolic syndrome or just want to make sure
you're protecting your heart health, consider the quality of your
calories in addition to the quantity. The point is that despite what the
so-called experts have been telling you for years, you don't need to be
afraid of having fat in your diet. Instead, focus on reducing your
carbohydrate load so that it makes up a smaller portion of your food
intake. And when you do eat carbs, make sure they come from healthy
sources too — think fruit and beans, not bread and birthday cake.
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Yours for better health,
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Frank Shallenberger, MD
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