Article: Healthy carbs benefit from protein, olive oil

Healthy carbs benefit from protein, olive oil

By LINDSEY TANNER
Tuesday, November 15, 2005 Posted at 9:01 AM EST
Associated Press

Chicago ‹ Tweaking a healthy, high-carb diet to include a little more
protein or healthy oils can further curb the risk of heart disease, say
researchers who had volunteers try three variations of the same diet.

The findings do not mean you should gorge on meat or that carbs should
be shunned.

The study * involving 159 adults with borderline or mild high blood
pressure * found the best results, however, with diets that replaced
some carbohydrates with protein such as nuts and dairy, or with healthy
fats, such as olive oil.

All three diets were low in saturated fats and required plenty of
fruits and vegetables, and all improved blood pressure and cholesterol
readings.



Adopting any of them would be beneficial * and a big change for most
North Americans, said lead researcher Dr. Lawrence Appel of Johns
Hopkins School of Medicine.

³Most people aren't following anything close to any of these,² he
said, adding that the bottom line is: ³You can eat healthy in three
different ways, and two of them are a bit better than the other.²

All participants tried each of the diets for six weeks, eating meals
prepared in a research kitchen and taking a few weeks' break before
starting the next diet.

The volunteers' average blood pressure was borderline high * 131 over
77 before starting the study. It fell by an average of about 8 points
while they were on the carbohydrate diet, 9.5 points on the protein
diet and 9.3 points on the healthy fats diet.

Levels of LDL cholesterol, the bad kind, measured 129 on average at
the start; 100 is considered optimal. LDL levels fell an average of
almost 12 points on the carb diet, about 14 points on the protein diet
and about 13 points on the healthy fats diet.

Those reductions most likely would translate into less heart disease
if the diets were widely adopted, the researchers said.

They estimated that for every 100 people with mild high blood
pressure, there would be one less heart attack over 10 years for those
on the protein or healthy fats diet, compared with the more
carb-friendly diet.

The study, funded by the U.S. National Institutes of Health, was
prepared for presentation Tuesday at an American Heart Association
conference in Dallas and is published in Wednesday's Journal of the
American Medical Association.

A JAMA editorial about Dr. Appel's research questioned whether people
in the real world would stick to the diets, since they would have to
buy and prepare their own meals.

³Longer trials examining actual cardiovascular event outcomes will be
needed to convince a skeptical public of the benefit of yet another
unique and difficult-to-achieve dietary regimen,² editorial author Dr.
Myron Weinberger of Indiana University said.

Dr. Eva Obarzanek, a co-author and researcher at the National Heart,
Lung and Blood Institute, said the results show people ³don't have to
be restricted. If they have a certain preference, they should know that
they can follow any of these.

³None of these diets are extreme,² she said. ³These are well-rounded
studies.²

Rachel Johnson, a University of Vermont nutrition professor, said the
results refine ³what we already know. It's not a huge about-face.²

In the same edition of the Journal, a study found that high doses of
the cholesterol-lowering drug Lipitor were no better at preventing
recurrent heart attacks and heart-related deaths than regular doses of
the competing drug Zocor. The study was funded and conducted by
Lipitor's maker Pfizer Inc.

--
Diva
*****
The Best Man For The Job Is A Woman

Ignoramus15120 wrote:
Hmm... Thanks for posting this...

``Compared with the carbohydrate diet, the protein diet further
decreased mean systolic blood pressure by 1.4 mm Hg (P = .002) and by
3.5 mm Hg (P = .006) among those with hypertension and decreased
low-density lipoprotein cholesterol by 3.3 mg/dL (0.09 mmol/L; P =
.01), high-density lipoprotein cholesterol by 1.3 mg/dL (0.03 mmol/L;
P = .02), and triglycerides by 15.7 mg/dL (0.18 mmol/L;
P.001). Compared with the carbohydrate diet, the unsaturated fat diet
decreased systolic blood pressure by 1.3 mm Hg (P = .005) and by 2.9
mm Hg among those with hypertension (P = .02), had no significant
effect on low-density lipoprotein cholesterol, increased high-density
lipoprotein cholesterol by 1.1 mg/dL (0.03 mmol/L; P = .03), and
lowered triglycerides by 9.6 mg/dL (0.11 mmol/L; P = .02). Compared
with the carbohydrate diet, estimated 10-year coronary heart disease
risk was lower and similar on the protein and unsaturated fat diets.''

So, the highest carb diet was the WORST of all three diets.

i


The foundation for all three diets was a healthy, high-carb diet that
lowered blood pressure and LDL but by tweaking it with protein (nuts
and dairy) or healthy oil (olive) they were able to obtain additional
benefits. I think this article simply reinforces the type of diet many
of us try to follow - healthy carbs, protein and healthy fats. The
article specifically states gorging on meat and saturated fat in not
recommended.


Chicago ‹ Tweaking a healthy, high-carb diet to include a little
more
protein or healthy oils can further curb the risk of heart disease, say
researchers who had volunteers try three variations of the same diet.

The findings do not mean you should gorge on meat or that carbs should
be shunned.

The study * involving 159 adults with borderline or mild high blood
pressure * found the best results, however, with diets that replaced
some carbohydrates with protein such as nuts and dairy, or with healthy
fats, such as olive oil.

All three diets were low in saturated fats and required plenty of
fruits and vegetables, and all improved blood pressure and cholesterol
readings.

Adopting any of them would be beneficial * and a big change for most
North Americans, said lead researcher Dr. Lawrence Appel of Johns
Hopkins School of Medicine.

³Most people aren't following anything close to any of these,² he
said, adding that the bottom line is: ³You can eat healthy in three
different ways, and two of them are a bit better than the other.²

All participants tried each of the diets for six weeks, eating meals
prepared in a research kitchen and taking a few weeks' break before
starting the next diet.

The volunteers' average blood pressure was borderline high * 131 over
77 before starting the study. It fell by an average of about 8 points
while they were on the carbohydrate diet, 9.5 points on the protein
diet and 9.3 points on the healthy fats diet.

Levels of LDL cholesterol, the bad kind, measured 129 on average at
the start; 100 is considered optimal. LDL levels fell an average of
almost 12 points on the carb diet, about 14 points on the protein diet
and about 13 points on the healthy fats diet.

On 15 Nov 2005 12:47:35 -0800, "Beverly"
wrote:
The foundation for all three diets was a healthy, high-carb diet that
lowered blood pressure and LDL but by tweaking it with protein (nuts
and dairy) or healthy oil (olive) they were able to obtain additional
benefits. I think this article simply reinforces the type of diet many
of us try to follow - healthy carbs, protein and healthy fats. The
article specifically states gorging on meat and saturated fat in not
recommended.

Do you happen to know if the made any reference to the
carb-protein-fat ratio, ie. 40-30-20?

Just curious...

Chicago ‹ Tweaking a healthy, high-carb diet to include a little
more
protein or healthy oils can further curb the risk of heart disease, say
researchers who had volunteers try three variations of the same diet.

The findings do not mean you should gorge on meat or that carbs should
be shunned.

The study * involving 159 adults with borderline or mild high blood
pressure * found the best results, however, with diets that replaced
some carbohydrates with protein such as nuts and dairy, or with healthy
fats, such as olive oil.

All three diets were low in saturated fats and required plenty of
fruits and vegetables, and all improved blood pressure and cholesterol
readings.

Adopting any of them would be beneficial * and a big change for most
North Americans, said lead researcher Dr. Lawrence Appel of Johns
Hopkins School of Medicine.

³Most people aren't following anything close to any of these,² he
said, adding that the bottom line is: ³You can eat healthy in three
different ways, and two of them are a bit better than the other.²

All participants tried each of the diets for six weeks, eating meals
prepared in a research kitchen and taking a few weeks' break before
starting the next diet.

The volunteers' average blood pressure was borderline high * 131 over
77 before starting the study. It fell by an average of about 8 points
while they were on the carbohydrate diet, 9.5 points on the protein
diet and 9.3 points on the healthy fats diet.

Levels of LDL cholesterol, the bad kind, measured 129 on average at
the start; 100 is considered optimal. LDL levels fell an average of
almost 12 points on the carb diet, about 14 points on the protein diet
and about 13 points on the healthy fats diet.

Mars Observer wrote:
On 15 Nov 2005 12:47:35 -0800, "Beverly"
wrote:
The foundation for all three diets was a healthy, high-carb diet that
lowered blood pressure and LDL but by tweaking it with protein (nuts
and dairy) or healthy oil (olive) they were able to obtain additional
benefits. I think this article simply reinforces the type of diet many
of us try to follow - healthy carbs, protein and healthy fats. The
article specifically states gorging on meat and saturated fat in not
recommended.

Do you happen to know if the made any reference to the
carb-protein-fat ratio, ie. 40-30-20?

Just curious...

I was curious about that information also but didn't do any further
searching for the data. I think I saw reference to the DASH diet as
the basis for all the diets.

Beverly
















Chicago ‹ Tweaking a healthy, high-carb diet to include a little
more
protein or healthy oils can further curb the risk of heart disease, say
researchers who had volunteers try three variations of the same diet.

The findings do not mean you should gorge on meat or that carbs should
be shunned.

The study * involving 159 adults with borderline or mild high blood
pressure * found the best results, however, with diets that replaced
some carbohydrates with protein such as nuts and dairy, or with healthy
fats, such as olive oil.

All three diets were low in saturated fats and required plenty of
fruits and vegetables, and all improved blood pressure and cholesterol
readings.

Adopting any of them would be beneficial * and a big change for most
North Americans, said lead researcher Dr. Lawrence Appel of Johns
Hopkins School of Medicine.

³Most people aren't following anything close to any of these,² he
said, adding that the bottom line is: ³You can eat healthy in three
different ways, and two of them are a bit better than the other.²

All participants tried each of the diets for six weeks, eating meals
prepared in a research kitchen and taking a few weeks' break before
starting the next diet.

The volunteers' average blood pressure was borderline high * 131 over
77 before starting the study. It fell by an average of about 8 points
while they were on the carbohydrate diet, 9.5 points on the protein
diet and 9.3 points on the healthy fats diet.

Levels of LDL cholesterol, the bad kind, measured 129 on average at
the start; 100 is considered optimal. LDL levels fell an average of
almost 12 points on the carb diet, about 14 points on the protein diet
and about 13 points on the healthy fats diet.

Mars Observer wrote:
On 15 Nov 2005 12:47:35 -0800, "Beverly"
wrote:
The foundation for all three diets was a healthy, high-carb diet that
lowered blood pressure and LDL but by tweaking it with protein (nuts
and dairy) or healthy oil (olive) they were able to obtain additional
benefits. I think this article simply reinforces the type of diet many
of us try to follow - healthy carbs, protein and healthy fats. The
article specifically states gorging on meat and saturated fat in not
recommended.

Do you happen to know if the made any reference to the
carb-protein-fat ratio, ie. 40-30-20?

Just curious...

A search of databases here at work directed me to this site which has
results of the study.

http://www.omniheart.org/

Beverly

Ignoramus24428 wrote:
On Thu, 17 Nov 2005 07:12:39 -0500, Mars Observer wrote:
On 15 Nov 2005 12:47:35 -0800, "Beverly"
wrote:
The foundation for all three diets was a healthy, high-carb diet that
lowered blood pressure and LDL but by tweaking it with protein (nuts
and dairy) or healthy oil (olive) they were able to obtain additional
benefits. I think this article simply reinforces the type of diet many
of us try to follow - healthy carbs, protein and healthy fats. The
article specifically states gorging on meat and saturated fat in not
recommended.

Do you happen to know if the made any reference to the
carb-protein-fat ratio, ie. 40-30-20?

I tried to read tha article, but it requires paid access to JAMA.

i

The website listed in another post gives a good summary of the JAMA
article. The figures on the website are identical to those in the JAMA
article.



Just curious...

Chicago ‹ Tweaking a healthy, high-carb diet to include a little
more
protein or healthy oils can further curb the risk of heart disease, say
researchers who had volunteers try three variations of the same diet.

The findings do not mean you should gorge on meat or that carbs should
be shunned.

The study * involving 159 adults with borderline or mild high blood
pressure * found the best results, however, with diets that replaced
some carbohydrates with protein such as nuts and dairy, or with healthy
fats, such as olive oil.

All three diets were low in saturated fats and required plenty of
fruits and vegetables, and all improved blood pressure and cholesterol
readings.

Adopting any of them would be beneficial * and a big change for most
North Americans, said lead researcher Dr. Lawrence Appel of Johns
Hopkins School of Medicine.

³Most people aren't following anything close to any of these,² he
said, adding that the bottom line is: ³You can eat healthy in three
different ways, and two of them are a bit better than the other.²

All participants tried each of the diets for six weeks, eating meals
prepared in a research kitchen and taking a few weeks' break before
starting the next diet.

The volunteers' average blood pressure was borderline high * 131 over
77 before starting the study. It fell by an average of about 8 points
while they were on the carbohydrate diet, 9.5 points on the protein
diet and 9.3 points on the healthy fats diet.

Levels of LDL cholesterol, the bad kind, measured 129 on average at
the start; 100 is considered optimal. LDL levels fell an average of
almost 12 points on the carb diet, about 14 points on the protein diet
and about 13 points on the healthy fats diet.




--
223/174.9/180

Beverly wrote in message
oups.com...

Mars Observer wrote:
On 15 Nov 2005 12:47:35 -0800, "Beverly"
wrote:
The foundation for all three diets was a healthy, high-carb diet
that
lowered blood pressure and LDL but by tweaking it with protein
(nuts
and dairy) or healthy oil (olive) they were able to obtain
additional
benefits. I think this article simply reinforces the type of
diet many
of us try to follow - healthy carbs, protein and healthy fats.
The
article specifically states gorging on meat and saturated fat in
not
recommended.

Do you happen to know if the made any reference to the
carb-protein-fat ratio, ie. 40-30-20?

Just curious...

A search of databases here at work directed me to this site which
has
results of the study.

http://www.omniheart.org/

So the breakdown from the 3 diets was:
Key: Diet Fat%-Carb%- Prot%
Carb 27-58-15
Prot 27-48-25
Fat 37-48-15

At my maintenance level of 2600 calories, on the higher protein diet I
am allocated 78g of fat (limiting saturated fat), 312g of
carbohydrate (focusing on whole grains, fruits, and vegetables), and
162g of protein (half from plant sources). With the amount of fiber
such a diet would entail, anyone choosing to follow it should consider
making the transition gradually. I am not prepared to reduce saturated
fat to 7g per day and my health does not currently require it, but
eating more fruits and vegetables and replacing refined grains with
whole grains makes good sense.

Anyone for veggie challenge round #2 next week?

--
Matthew
Slow and steady wins the race.

"Matthew Venhaus" wrote in message
...

At my maintenance level of 2600 calories, on the higher protein diet I
am allocated 78g of fat (limiting saturated fat), 312g of
carbohydrate (focusing on whole grains, fruits, and vegetables), and
162g of protein (half from plant sources). With the amount of fiber
such a diet would entail, anyone choosing to follow it should consider
making the transition gradually. I am not prepared to reduce saturated
fat to 7g per day and my health does not currently require it, but
eating more fruits and vegetables and replacing refined grains with
whole grains makes good sense.

Anyone for veggie challenge round #2 next week?

I agree on the fiber thing! I have a rather high fiber diet but I had to
work my way up to it

I'm up for a veggie challenge especially since next week is Thanksgiving.
It will encourage me to make sure I get my veggies in around the turkey and
my special wild rice stuffing

--
the volleyballchick

Ignoramus24428 wrote in message
...
On Thu, 17 Nov 2005 07:12:39 -0500, Mars Observer
wrote:
On 15 Nov 2005 12:47:35 -0800, "Beverly"
wrote:
The foundation for all three diets was a healthy, high-carb diet
that
lowered blood pressure and LDL but by tweaking it with protein
(nuts
and dairy) or healthy oil (olive) they were able to obtain
additional
benefits. I think this article simply reinforces the type of diet
many
of us try to follow - healthy carbs, protein and healthy fats.
The
article specifically states gorging on meat and saturated fat in
not
recommended.

Do you happen to know if the made any reference to the
carb-protein-fat ratio, ie. 40-30-20?

I tried to read tha article, but it requires paid access to JAMA.

I find this very disappointing. The research was funded by the
National Institute of Health (taxpayer money). I think studies funded
by the public should be freely accessible to the public. I encourage
the USAians of the group to contact their senators and congressional
representative to correct this.
--
Matthew
Slow and steady wins the race.

Matthew Venhaus wrote:
Ignoramus24428 wrote in message
...
On Thu, 17 Nov 2005 07:12:39 -0500, Mars Observer
wrote:
On 15 Nov 2005 12:47:35 -0800, "Beverly"
wrote:
The foundation for all three diets was a healthy, high-carb diet
that
lowered blood pressure and LDL but by tweaking it with protein
(nuts
and dairy) or healthy oil (olive) they were able to obtain
additional
benefits. I think this article simply reinforces the type of diet
many
of us try to follow - healthy carbs, protein and healthy fats.
The
article specifically states gorging on meat and saturated fat in
not
recommended.

Do you happen to know if the made any reference to the
carb-protein-fat ratio, ie. 40-30-20?

I tried to read tha article, but it requires paid access to JAMA.

I find this very disappointing. The research was funded by the
National Institute of Health (taxpayer money). I think studies funded
by the public should be freely accessible to the public. I encourage
the USAians of the group to contact their senators and congressional
representative to correct this.
--
Matthew
Slow and steady wins the race.

The NIH already has a policy regarding the public access of studies
they fund.

http://publicaccess.nih.gov/policy.htm

Premium services such as JAMA are not required to provide free access.