I found a nice article describing low-carb diet as a viable option for diabetics and pre-diabetics. It was written by a registered dietitian who probably is not influenced by BIG Pharmaceutical companies.
An article published in "Advances in Nutrition" this year calls for re-evaluation of current recommendations which suggest reduction of saturated fats in diet. Framingham Heart Study showed that hypercholesterolemia is a major risk factor for coronary artery diease (CAD). Other studies showed high saturated fat diet led to high serum cholesterol levels. These two findings led to the widely-accepted concept that high saturated fat diets increase the risk of CAD. Recent data revealed that the relation between saturated fat content and CAD incidence is weak. Several recent analyses indicate that saturated fats, particularly in dairy products and coconut oil, can improve health. The evidence of n-6 polyunsaturated fatty acids (PUFAs) promoting inflammation and augmenting many diseases continues to grow, whereas n-3 PUFAs seem to counter these adverse effects. Patients should be advised to minimize their intake of n-6 oils when attempting n-3 supplementation as a therapeutic approach to reduce the inflammation of arthritis and other inflammatory syndromes. Because dietary saturated fats do not promote inflammation, it may be wiser to minimize n-6 PUFAs and consume more saturated fats to reduce various types of inflammation. The replacement of saturated fats in the diet with carbohydrates, especially sugars, has resulted in increased obesity and its associated health complications. The metabolism of cholesterol and pathogenesis of CAD are indeed extremely complex and the fat phobia dogma makes the problem even harder to solve. It is time health care professionals update their knowledge about fat, so that the general public would have the right direction to follow in the current obesity epidemic.
Lawrence GD: Dietary fats and health: dietary recommendations in the context of scientific evidence. Adv Nutr 2013;4:294-302.
I have been on low-carb diet for 9 months and subjectively feeling more energetic, more focused and less forgetful. Objectively, the last lipid profile together with the previous ones are as follows:
Total Cholesterol LDL-Cholesterol HDL-Cholesterol Triglyceride
101/08/03 253 148 55 64
101/11/02 251 184 57 53
102/02/08 232 166 54 60
102/05/08 264 193 61 52
My Triglyceride level decreased from 64 to 52 over the 9 month period, while HDL-C (the good cholesterol) gradually rose to 61. However, you may notice that my total cholesterol and LDL-C (the bad cholesterol) rose over this period. Recent studies indicate that total and LDL-C are not so precise in predicting cardiovascular risk. Apolipoprotein-B is a more reliable indicator of cardiac events, so I checked twice out of my own pocket (not reimbursed by national insurance policy):
102/12/28 109 mg/dl (normal range: 46 - 174 mg/dl)
102/03/13 102 mg/dl
Moreover, the ratio of total cholesterol : HDL-C is a very specific indicator of cardiovascular risk. If this ratio is above 5, it means high risk for heart attack. My ratio declined from 4.6 to 4.33. Triglyceride to HDL-C ratio greater than 3.5 means pattern B and high risk for cardiovascular disease. My TG / HDL-C ratio decreased from 1.16 to 0.85.
TC / HDL TG / HDL-C
101/08/03 4.6 1.16
101/11/02 4.4 0.92
102/02/08 4.29 1.11
102/05/08 4.33 0.85
Another indicator of chronic inflammation is CRP which was 0.37 mg/dl ( Normal value < 0.748 mg/dl) on 102/02/08 and was 0.02 mg/dl on 102/05/08. Less inflammation means less likelihood of chronic diseases like diabetes, heart disease etc.
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Eat animal fats
Don't fear fat. Eating saturated fat will not make you fat. Eating refined carbs will.