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I have said many times that changing your diet to one that contains more healthy fat while replacing the simple (bad) carbohydrates leads to a fitter, leaner and better you. When people do this, they have lower blood pressure, blood cholesterol, uric acid, systemic inflammation, blood sugar and their levels of insulin measured after a meal are lower.
In addition, people who do this often-times have better insulin sensitivity, gain much less weight, lower their collective risk of experiencing a chronic disease and live longer lives!
Not a bad proposition for just making a few minor changes to your diet.
Here is some of the latest research to illustrate my point.
A new study published in Plos Medicine looked at 102 studies involving 4660 subjects and pooled the results in a meta-analysis.
The pooled studies assessed adults who were given meals containing various types and quantities of carbohydrate and fat.
The researchers subsequently interpreted how these variations in diet impacted measures of their metabolic health. Specifically, how saturated, monounsaturated and polyunsaturated fats and carbohydrates impact the development of type 2 diabetes in the study subjects.
The studies also concentrated on key the biological markers of glucose and insulin control, including levels of blood sugar, blood insulin, degree of insulin resistance and sensitivity. They also measured how well the subject’s were able to produce insulin in response to blood sugar increases.
Here is what their meta-analysis indicated.
For each 5 percent of dietary energy (calories) that was substituted from carbohydrates or saturated fats to mono- or polyunsaturated fats, they found a drop of around 0.1 percent in HbA1c – an important blood marker of long-term glucose control.
Previous research has indicated that for each 0.1 percent decrease in HbA1c, the incidence of type 2 diabetes drops by 22 percent and the chance of developing cardiovascular diseases falls by 6.8 percent!
The author of this research article recently commented “The world faces an epidemic of insulin resistance and diabetes. Our findings support preventing and treating these diseases by eating more fat-rich foods like walnuts, sunflower seeds, soybeans, flaxseed, fish, and other vegetable oils and spreads, in place of refined grains, starches, sugars, and animal fats.”
Strong words indeed….the truth regarding the human diet and it’s effects upon human health cannot be ignored any more and the mounting research showing the significance of the mediterranean-style of diet in preventing chronic disease is currently unrefuted.
Do not fear fat….ditch the sugar and refined carbohydrates.
The pay off….live better….live longer!
Dr. Kevin McLaughlin
The Vitality Project