It’s hard to imagine that manufacturers of processed foods continue to think it’s a good idea to put the term “low-fat” on their labels to enhance sales. Maybe it is a good idea from a sales perspective because so many people still buy into the notion that a low fat diet is a good idea. But that is absolutely in direct contradiction with current science.
In a new study just published in the highly regarded journal Lancet, researchers from multiple highly-regarded institutions around the world studied an incredibly large number of individuals ages 35 to 70 year (135,335), from 18 countries, over an average of 7.4 years. They carried out very specific assessments of the foods that these individuals ate and evaluated their food choices in terms of macronutrient composition (carbohydrates, protein, and fat), and specifically broke the fat consumption down to evaluate saturated fat, monounsaturated fat, and polyunsaturated fats. Further, they compared the diets to the risk of various endpoints including death, major cardiovascular event, stroke, and heart failure.
To this day, you still see products in grocery stores labeled, “low fat” as if this somehow translates into meaning the product is more healthful. Obviously the manufacturers of these products feel that there still is enough consensus in terms of the public’s perception that low fat is a good thing. So they persist in perpetuating this myth in order to sell product.
Nowhere is the idea that lower fat consumption more off base than when this idea is exploited in the context of weight loss. Virtually every weight loss product and program clings to the outdated notion of fat restriction being the key to weight loss as well as heart health, and nothing is further from the truth.
In the September 2nd issue of the Annals of Internal Medicine, Tulane University researchers published a report, titled Effects of Low-Carbohydrate and Low-Fat Diets, A Randomized Trial, in which they evaluated weight loss and various cardiovascular risk factors in a group of 148 men and women without cardiovascular disease. Continue reading
In this report, Canadian and American researchers performed a comprehensive analysis of 48 randomized trials that encompassed over 7,000 individuals. They looked at the weight loss achieved by either a low-fat diet or a low-carbohydrate diet at both 6 and 12 months. They were able to determine that both of these approaches did lead to weight loss but that the “largest weight loss was associated with low-carbohydrate diets.”
There were no significant side effects of either diet, but the most frequent mild side effect, constipation, was seen to occur more frequently in the low-carbohydrate diet compared to the low-fat diet.
In this study, a diet deriving less than 40% of total calories from carbohydrate was considered low carbohydrate, high-fat. On the other hand, low-fat diets, found to be less effective in terms of weight loss, derived 20% or less calories from fat and had about 60% of calories derived from carbohydrate. Continue reading
As I’m sure many of you are aware, we are getting ready for launch next week of the Grain Brain Cookbook. The mission of the new cookbook is to demonstrate how incredibly wonderful it is to eat low-carb higher fat food in terms of flavor, diversity, and health effects.
Over the past year since the launch of Grain Brain I have done my very best to bring to the public awareness the science that supports our recommendation for a lower carbohydrate, higher fat diet. This is the diet that research has demonstrated to be the most effective not only in terms of various health parameters like markers of inflammation, but weight-loss as well.
So it is certainly highly validating that with just one more week to go until the launch of the Grain Brain Cookbook, the highly respected medical journal, Annals of Internal Medicine, has published a new research study entitled Effects of Low Carbohydrate and Low-Fat diets: A randomized Trial. This study, supported by The National Institutes of Health, looked at a group of 148 men and women, without cardiovascular disease or diabetes, and placed them either on a low-fat diet or low carbohydrate diet. Those consuming the low-carb diet ate considerably more fat than those who were on the low-fat diet who consumed a lot more carbohydrate. Continue reading
When you go on the Grain Brain program, one of the things that is important is that you reduce your consumption of carbohydrates while increasing your consumption of dietary fat. Occasionally a woman might ask “Won’t that increase my risk for breast cancer?” As a matter of fact, when we look at the science we see that it will actually decrease your risk for breast cancer!
For the past 35 years we’ve mistakenly been led to believe that we should be avoiding fat. By default, a diet that reduces fat increases carbohydrates, and that’s about the worst thing for human physiology. Grain Brain is critically focused on putting people back on track for health and longevity, and that means abandoning the health threatening idea of limiting fat consumption. In this video I review some of the fundamentally important science that really makes clear how important it is to welcome fat back to the table while at the same time giving up the sugars and carbs.