DrGourmet » cholesterol

Can Red Meat be Part of a Cholesterol-Lowering Diet?

admin — Thu, 05 Jan 2012 14:07:09 +0000

Red meat consumption has been linked with poor cholesterol scores, breast, colon and rectal cancers, increased risk of diabetes and other chronic diseases. For a long time when I talked to my patients about eating healthier they would immediately tell me that they would stop eating red meat. This is because in the past, all red meats, including beef, lamb, pork, venison and buffalo, have been largely lumped together as all being equally bad for you.

In the last few years people have been looking more closely at red meat in an effort to determine if some red meats are better than others, and the good news is that recent studies have found that processed meats, such as bacon, salami, or hot dogs seem to be more closely linked to an increased risk of heart disease and diabetes than lean meats (Bite, 05/19/10).

In a study reported on in the American Journal of Clinical Nutrition(2012;95:9-16), researchers at Penn State compared four different diets on the cholesterol scores of 36 men and women between the ages of 30 and 65. All of the participants were nonsmokers who had no history of heart disease or diabetes, but all had high LDL cholesterol scores. Can Red Meat be Part of a Cholesterol-Lowering Diet?

Plaque, Tomatoes, Weight : Ask Dr. Gourmet Newsletter

admin — Wed, 16 Nov 2011 01:58:37 +0000

Dear Dr. Gourmet,

Q: My niece is a strict vegetarian – no animal products. She just had a miscarriage. When they were drawing her blood, they saw large white chunks floating in the blood. Do you know what this could be? Her doctor thinks it’s plaque, but has no suggestions to remedy this. Do you have any idea what this could be and if it could be caused by her diet?

A: I am not sure what this is, but it could be the fats in the blood we call lipids. If the cholesterol or triglyceride levels are high they can be seen in the blood when it is drawn up into glass tubes.Cholesterol and Vegetarians

Q: My father has been on Coumadin for 4 weeks and his doctor told him he could not eat home-grown garden tomatoes – just hot-house tomatoes! From viewing your website, the tomato is low in vitamin K, so what is the deal?

A: I must admit that I very much enjoyed your question. My first reaction was that tomatoes are tomatoes but when answering Ask Dr. Gourmet questions I always want to make sure that the reply is correct. As I wasn’t 100% certain that a tomato is a tomato when it comes to Vitamin K content, I consulted some experts at the USDA.Is a tomato a tomato?

Q: I was put on a low fat or no fat diet and lost 23 pounds, but am now too skinny. I was given this diet after a heart attack. I have trouble gaining weight even though I eat fairly well. Except for fats – now the dietician says to use butter on toast and olive oil in my salad. I am 5 foot 7 and weigh 120 pounds–23 less than when I came out of the hospital.

Does this loss have something to do with the function of my heart? There was some damage, so I was put on a very light exercise program. I hate losing this weight as there seems to be very little fat on my body. I have an appointment to see my general practitioner but not till three weeks time.

A: You are not underweight. You can calculate your Body Mass Index on the Dr. Gourmet website here: Dr. Tim Says… How Much Should You Weigh?

When you do this you will find that your weight is at the low end of what is considered normal. For someone who has had a heart attack, being within a normal BMI is associated with less risk for another heart attack. Weight Loss and Heart Disease

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions – over 500 questions already answered!

Nuts Still the Best Snacks : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 05 Oct 2011 19:49:47 +0000

When I’m giving a lecture about eating healthy, someone invariably asks about snacking. As you may already know, I’m not a big fan of snacking between meals when you’re trying to lose weight. All too often that snacking simply adds calories that you don’t need. Still, people really want to know what is the best snacking option.

They’re always surprised when I say, “Nuts.”

“But what kind of nuts,” they ask.

“Nuts,” I say again.

And I go on to explain that it really doesn’t matter what kind of nuts they eat. Certainly, I would agree that you should avoid nuts that are honey roasted or have other varieties of sugary coatings, and that unsalted is better than salted and that plain is better than roasted (even dry roasted). But if you’re going to have a snack, a small handful of nuts, with their crunchy texture and higher levels of fiber, are going to be far more satisfying than other salty/savory snacks. Nuts Still the Best Snack

Ask Dr. Gourmet Newsletter for September 13, 2011

admin — Tue, 13 Sep 2011 19:58:51 +0000

Dear Dr. Gourmet,

Q: I presume from your comments on Pradaxa that all the dietary restrictions for those taking Coumadin would also apply to someone using Pradaxa. Is that correct?

A: No, it doesn’t appear that there are any interactions of food with Pradaxa (dabigatran) as there are with Coumadin (warfarin). For those taking this new medication there won’t be concerns over consuming foods high in Vitamin K. Likewise, there are fewer interactions with other medications. You can read more information online.

Keep in mind that as of now this medication is only approved for certain types of atrial fibrillation. Check with your physician to see if this medication might be right for you.

Q: Is sushi high in cholesterol?

A: Sushi in general should not be high in cholesterol. The fish used does contain cholesterol. For instance, a 1/2 ounce piece of tuna that would be served in a typical nigiri sushi contains about 7 milligrams (mg) of cholesterol. Salmon and other fatty fish served at sushi bars like mackerel, eel and abalone can be higher in cholesterol in the range of 10 – 15 mg per piece. Sushi and Cholesterol

Q: I was told to go on a low salt diet. Are the salt substitutes a good alternative, or are they just as bad for you?

A: There are a lot of different salt substitutes on the market, and you can find these in the same aisle as the spices and the salt. Most of them use forms of potassium that do a fair job at mimicking how sodium binds to the salt taste buds. There are also some herb preparations that call themselves salt replacements but they usually rely on lemon, which can help. Salt Substitutes

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions – over 500 questions already answered!

Ask Dr. Gourmet Newsletter for September 6, 2011

admin — Tue, 06 Sep 2011 17:31:43 +0000

Dear Dr. Gourmet,

Q: I’m undergoing chemotherapy for B cell lymphoma. Are there any tasty recipes you can recommend that are high in calories to help stop the weight loss?

A: Two fantastic books deal with this issue. My favorite is Healthy Eating During Chemotherapy.

The book has great background information and each of the recipe sections is broken down by food textures and temperatures to help users through each phase of chemotherapy. Eating During Chemotherapy

Q: I have read in a couple of places that scrambled eggs are not good for you. One site said that by scrambling them, the cholesterol will oxidize. I love scrambled eggs so I hope this is not true.

A: The idea that oxidization of dietary cholesterol might be an issue comes from a number of sources. The problem is that none of these has been specifically linked to scrambled eggs. Scrambled Eggs and Oxidized Cholesterol

Q: I have been looking at your amazing website. I just want to know – I normally have a glass of hot water and lemon juice in the morning. Would this affect my INR level, since I take my warfarin the night before?

A: This should not be a problem, especially if it is something you do on a consistent basis. Read more Ask Dr. Gourmet questions about Coumadin (warfarin).

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions – over 500 questions already answered!

Ask Dr. Gourmet Newsletter for August 30, 2011

admin — Tue, 30 Aug 2011 20:07:00 +0000

Dear Dr. Gourmet,

Q: I just read CNN’s latest article highlighting Dr. Caldwell Esselstyn Jr.’s plant-based diet to prevent heart attacks and reverse heart disease.

His diet recommendations counter many items in the Mediterranean Diet. See this excerpt from his website and please clarify! Now I’m really unsure what to eat. Fish? No fish? Nuts, no nuts? Olive oil, or no oils whatsoever? No avocados?

A: It has long since been proven that the type of diet that Dr. Esselstyn advocates is not substantially more beneficial for you than the Mediterranean Diet. The science is based partly on research that looks at vegetarian diets and partly on Dean Ornish’s work. In fact, due to the extreme nature of the low fat regime, it may actually be more harmful.

Is this healthier than the Mediterranean diet? Probably not. The research is clear that extremely low fat diets do not prevent heart disease. The Heart Attack Proof Diet

Q: I am concerned about the accuracy of the Vitamin K information in the foods you report on your website to Coumadin takers. You report that pistachios have 0mcg of Vitamin K, but on the USDA website and several other dietician and hospital websites, it shows that pistachios do have Vitamin K. Specifically, from the USDA, “Nuts, pistachio nuts, dry roasted, with salt added,” 1 ounce (47 nuts) has 3.7mcg of Vitamin K. I think this is very important because if someone thinks there is none in a food, then they might eat several throughout a day or week thinking they are a “safe” food, but then wonder why their INRs cannot balance.

A: Sometimes the information from the USDA web site can be challenging and it is key to make sure one is looking carefully at the choice of ingredient – comparing apples to apples and not apples to oranges. USDA Information and Vitamin K Information Accuracy

Q: Is the product Vitamin Water Zero a hoax or does it have some redeeming value?

A: My opinion is that this is a scam. There’s no reason to take multivitamins except in some very specific cases and there’s no health benefit proven from drinking vitamins.

Here’s the statement released in mid-June 2010 as part of the new dietary guidelines for Americans.

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions – over 500 questions already answered!

Ask Dr. Gourmet Newsletter for August 16, 2011

admin — Tue, 16 Aug 2011 18:45:06 +0000

Dear Dr. Gourmet,

Q: I’ve been diagnosed with hemachromatosis. Can you recommend a diet that is low in iron and iron retaining content?

A: Hemochromatosis (for those readers who are unaware of this issue) is a genetic condition where the body doesn’t store iron properly. The result is iron overload in the body that can lead to many problems including liver and heart damage. It is actually a fairly common condition with some research showing 1 – 6% of the population having some degree of problem. Hemochromatosis

Q: I am very worried about my father’s health. He eats a hamburger, french fries and Coke almost every day and he rarely eats any vegetables. He has incredibly high cholesterol and blood pressure, type II diabetes, liver and kidney problems and an alleged potassium deficiency that occasionally causes his legs to not be able to support his weight.

He claims that all of his health issues are hereditary and not influenced by his diet. I do not believe that. . . . What EVIDENCE can I use to convince him that his diet is unhealthy? Do you agree that consuming the amount of red meat, fried foods and cola that he does, without eating hardly any vegetables, is likely a major contributing factor to his health problems?

A: Well, I’d like to think that you’ve come to the right place.

Your father could not be more wrong about health issues being only hereditary. There is clearly a factor of how our family history can and does affect our health but this can certainly be overcome by eating healthy and maintaining a reasonable weight. The best place for you to get started is with information on a Mediterranean style diet. Diet vs. Heredity

Q: I have had Hepatitis C for 20 years. Is the Mediterranean Diet good for my liver?

A:The Mediterranean Diet should be a great choice for you with Hepatitis C. While I have not been able find any specific research regarding this type of diet and viral hepatitis, the diet should be very safe for you as it is very healthy. We know that weight control is important and this will certainly help you manage your weight. The Mediterranean Diet has been shown to help reduce inflammation so it might be helpful in this respect as well.

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions – over 500 questions already answered!

Ask Dr. Gourmet Newsletter for August 9, 2011

admin — Tue, 09 Aug 2011 16:21:40 +0000

Dear Dr. Gourmet,

Q: Every time I go to your site to look for menus for lowering cholesterol, I end up back at the Mediterranean Diet for low sodium. I do not have a blood pressure problem or salt/sodium problem, just high cholesterol. When can I expect to get a diet menu for that?

A: We know that a lower sodium diet is a healthier diet. The recipes on the Dr. Gourmet website are not designed to be very low sodium (under 2,000 mg per day) but there are many recipes that are lower sodium. Generally speaking, I try to keep main course recipes around 500 mg and side dish recipes at 250 mg or less.

If you are looking at the information on lowering cholesterol at this link: The Mediterranean Diet, the information is on the Mediterranean style diet because we know that this is one of the best ways to lower cholesterol. This healthy style of eating is mostly lower in sodium. The Cholesterol Lowering Diet

Q: Does drinking milk contribute to developing diabetes? This is a shocker to me as I drink three glasses a day to get calcium.

I have read that people who have taken selenium for a number of years are prone to an increase in their blood sugar, possibly leading to diabetes. Is this true?

A: Milk itself is not linked to diabetes. We do know that Mediterranean style diet doesn’t really include drinking milk. Those in Mediterranean countries consume the majority of their dairy as processed dairy such as cheese and yogurt.

There has been some recent research that links an excess of selenium in people’s bloodstream with diabetes. This could be from supplements although selenium is found in high levels in soil in certain parts of the country. Milk, Selenium and Diabetes

Q: I recently had a baby. I am trying to lose the baby weight, but my concern is that I am breastfeeding. This is the first child that I have been able to nurse. Because of this, I am unsure of a safe way to lose the weight. Can you give me any suggestions and/or recipes?

A: Congratulations on your new child and it’s great that you are breastfeeding. There’s so much research now to show just how much benefit this is for your baby now and later.

The first step is to determine your ideal body weight (IBW). Losing Weight While Breastfeeding

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions – over 500 questions already answered!

Dr. Gourmet Newsletter for July 11, 2011

admin — Mon, 11 Jul 2011 20:56:45 +0000

Dr. Tim Says….

In lectures I will almost always have someone ask about cholesterol. This is the one area where people are very confused and here’s an example of a question we get from our readers:

“When I look at some of your recipes I see some of them are way over 250mg cholesterol, for instance your Eggs Benedict with 283mg. I understand eggs are considered a high source so that doesn’t surprise me with the figure. But…..

“I have a cholesterol problem and am trying to lower it without medication. I came across your recipes by doing a search. What is considered HIGH cholesterol content in food when looking at a Nutrition Fact section? Just curious as my doctor really wants me on medication. But every time I take it I feel like crap AND it is so expensive compared to just looking after your dietary intake.”

The research into cholesterol is a good illustration of how far we’ve come in the last 15 years with our knowledge about diet and nutrition as well as what really works. Should I be Concerned About Cholesterol in Food?

Featured Recipe

Chilled White Bean Soup with Sun Dried Tomatoes

This is so light and refreshing for summer but at the same time filling and satisfying. Serve with a side salad and a whole grain or gluten-free roll for the perfect meal on a hot day.

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

I used to sell and teach people how to cook fresh fish at Burhop’s in Chicago. In those days, I ate fish most days of the week (and smelled like a fish… no wonder I didn’t have very many dates even though I was living near the Rush Street neighborhood). Something happened along the way. Even though I still have a ton of fish recipes, I forgot to use them! Until I got hold of this book and those FABULOUS Dr. Gourmet recipes! Have you tried the Seared Halibut with Basil Oil? I can’t wait to make that again!Rediscovering Cooking

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

The American College of Obstetricians and Gynecologists recommends that pregnant women eat fish up to two times per week. Fish is a great source of protein, it is a heart healthy fat for moms and may be important for baby’s brain development. Fish can be great sources of vitamin D and iron.

But can eating fish decrease your risk of a pre-term birth? One Fish, Two Fish… Full Term Birth?

Dr. Gourmet Newsletter for June 20, 2011

admin — Mon, 20 Jun 2011 17:59:06 +0000

Dr. Tim Says….

Recently I saw an article about a chef who has created a low-fat Mediterranean diet. Until now, I really did think that I had heard it all, but this is just so utterly bizarre that I sat stunned, staring at my computer screen for a minute or so. If ever there was a contradiction in terms it is the words “low-fat” combined with “Mediterranean diet.” Reading about this chef, it’s clear that this is another of those people who simply don’t understand anything about nutrition.

One of the great benefits of our understanding about the Mediterranean diet is that it put to rest the myth that a low-fat diet is beneficial. Forget You Ever Heard the Words “Low” and “Fat” and “Diet” Together

Featured Recipe

Peruvian Steak

This steak can be as spicy as you want. Use a small jalapeno or even a half of a pepper for a milder sauce. Use more peppers or even something super spicy like a scotch bonnet for a real punch.

The key to this steak is making sure that you marinate for a while, not only to impart as much flavor as possible, but so that the lime juice will help tenderize the meat.

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

In Chapter 5, Dr. Gourmet talks about making simple changes like planning and cooking your own food. To that I would add: exercise three times per week. By coincidence, during the time I’ve been following Dr. Tim’s book,Just Tell Me What To Eat!, I’ve also been in physical therapy twice a week due to pain in my knees caused by paetellar tendonitis. By trying to be active too quickly without enough stretching, my patellas became inflamed—OUCH!. Just this bi-weekly one-hour non-strenuous workout of stretches and mild weight lifting along with a weekly 20-mile or so bike ride gave me increased strength in my knees for walking and has promoted weight loss. Food and Activity FEEL Good!

In the New Orleans Area?
Mark Your Calendars!

Dr. Harlan will be signing copies of his books at The Garden District Book Shop, 2727 Prytania Street in New Orleans, on Thursday, June 30, from 5:30pm to 7:00pm. Taste food from the book and sip a glass of wine as you visit with other Dr. Gourmet fans. Hope to see you there!

Do You Have Your Copy of Just Tell Me What to Eat! Yet?

This is a 6-week plan that will have you and your family eating well and eating healthy, while learning how to improve your life and your health, one plate at a time. Find out more about Just Tell Me What to Eat! or purchase your own copy for $19.99.

Mediterranean Diet Advantages Not Limited to Normal Weight

admin — Wed, 04 May 2011 17:46:05 +0000

A lot of articles about research studies make it sound like overweight or obesity is a direct cause of conditions such as heart disease and diabetes. This isn’t true. While we know that there is a statistical link between having excess body weight and having heart disease, cancer or diabetes, we still do not fully understand the mechanism by which having body weight above the norm might contribute to or cause these conditions. While we’ve seen that those who are overweight or obese are more likely – even significantly more likely – to develop these conditions, the fact remains that there are persons who are overweight who do not develop these conditions.

We know that those people following a Mediterranean-style diet are less likely to be overweight or obese, and that a Mediterranean-style diet can help reduce blood pressure and improve cholesterol scores and insulin levels. But for those who are already overweight, are there advantages to a Mediterranean diet? Researchers in Greece used information from an ongoing health and nutrition survey to find out. Mediterranean Diet Advantages Not Limited to Normal Weight

Exercise and Weight Loss : Ask Dr. Gourmet

admin — Wed, 13 Apr 2011 19:26:03 +0000

Dear Dr. Gourmet,

Two related questions:

Q: I have Charcot in my left foot and I have been staying off of it for going on 3 months now. I am a diabetic and have been told no weight bearing on the foot. What can I do to exercise?

Q: I am a 52 year old female who in 1996 suffered a massive brain anuerysm/stroke. I was 99 pounds at the time, but by the time I was released from rehab I had ballooned to a whopping 246! I have managed to get down to 175 but I am stuck there. I’m just at a total loss and any advice you can provide me would be greatly appreciated. I am no longer confined to a wheelchair, so I do walk daily, although not fast and not far. I live alone so anything you suggest would have to be able to be done solo.

A: Since exercise is not my area of expertise, I referred these two questions to our exercise expert, Jacques Courseault. He’s written a fantastic article on How to Exercise with Disabled or Weak Legs that should help you design an exercise regimen based on what you can do.

Q: I cannot stay on a diet. I have gained 40 lbs in 2 years and my doctor wants me to only eat 850 calories per day. I crave sweets and cannot pass them by at work, so I am gaining more. I have high cholesterol, total 358, take Zocor, 80 mgs, I walk 1 mile every day and take blood pressure medicine. What can I do? I need help. I read your website and agree with everything I read, but are there some people who cannot lose weight?

A: One reason that you might not be able to stay on a diet is that many diets are so drastic. For instance, we now know that an 850 calorie diet is just too few calories and will set you up for failure. Once you eat under about 1,000 calories per day the body metabolism slows and weight loss becomes very difficult.

There are five steps to eating healthy and losing weight. The first is to assess where you are and how many calories you should be eating to lose weight. A Reasonable Diet

Q: How can you say that Body Mass Index is “a good tool” when it doesn’t apply to everyone? Lots of athletes and body builders have a BMI in the overweight range (according to your chart), but they have very low body fat. Are you saying these people are fat?

A: You’re correct that there are those who have a Body Mass Index (BMI) that is in the overweight range (or even obese), but they are actually healthy. This because they are very fit and their weight is more in muscle mass than fat mass. This is, unfortunately, the exception to the rule and most folks who have high BMI are overweight and at risk.

Keep in mind the BMI is a guide that we use on an individualbasis. Waist to hip ratio is another good guide that, like the BMI, we use in assessment. The two are complementary but are only a guideto whether your weight is a problem or not. BMI and Fitness

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

Saltiness; Coconut and Cholesterol; Nutrients : Ask Dr. Gourmet

admin — Tue, 15 Mar 2011 18:30:43 +0000

Dear Dr. Gourmet,

Q: I like to use old recipes. I made a lasagna from a 1970’s era recipe of mine. It was very (too) salty. I used Italian sausage (Johnson brand), ground beef, tomato paste, mozzarella cheese (Rouse’s brand), ricotta, an egg, and only added 2 teaspoons salt. I should have known better than to add salt, but I don’t recall the recipe being that salty. Is there more sodium in prepared foods (I’m thinking cheese and tomato paste) these days?

A: I think that it’s more likely that your taste buds have learned to be more sensitive to salt over the last few years. For many that can be the case. Where recipes used to contain this level of added salt that’s less true now. We know that over time when eating less salt your taste buds will adjust to the lower sodium levels. Are Foods Saltier?

Q: I am an fairly active 27 year old vegetarian who doesn’t eat any meat or dairy. I only include very limited amounts of egg and shellfish in my diet. I do everything that I am supposed to be doing to lower cholesterol (minimal processed foods, no trans fat or hydrogenated oils, a lot of whole grains and veggies, regular exercise). My HDL is way above optimal, but my LDL and triglycerides are slightly above where they should be. The only thing I can think of that is keeping these numbers up is coconut milk. I don’t eat dairy and I limit soy, so I have been using coconut milk products to replace things like milk, coffee creamer, yogurt, and ice cream. I know that coconut is high in saturated fat, but I thought that it was a good type of fat. Is it possible that the coconut milk in my diet is keeping some of my cholesterol numbers high? My diet is about 90% vegan, so I don’t know what else I could be doing wrong.

A: Cholesterol profiles can be a challenging thing to evaluate and I would urge you to speak with your physician regarding yours.

Having an HDL (good cholesterol) way above optimal is fantastic and may help to balance your slightly higher LDL (bad cholesterol) and triglycerides. At the same time such cholesterol profiles need to be taken in the context of overall health including high blood pressure and diabetes as well as family history and social history such as tobacco use and exercise. Coconut and Cholesterol

Q: I have purchased a HealthMaster advertized by Montel Williams. I love it and am eating so much healthier. My question is: every morning I have been making a drink. I drink one right away, about a 16oz drink, and have one for later. Someone told me that if I didn’t drink it all as soon as I made it the nutrients would be lost. Is this true, and if the 2nd one was not used that day but the next day would it still be healthy?

A: To some extent this is true. From the moment vegetables and fruits are picked they begin losing vitamins. While the loss of nutrients after such juicing is difficult to quantify, it is best to make your juices and drink them fresh.

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

What Not to Eat : Dr. Gourmet Newsletter

admin — Mon, 14 Feb 2011 20:06:09 +0000

Dr. Tim Says….

Last week I responded to a question about what to eat to help lower cholesterol.One reader had commented that she didn’t want to consume only oatmeal and my column was about all the fabulous foods that can help lower cholesterol as well or better than oatmeal. This resulted in a fair amount of mail asking about what NOT to eat in order to be healthier.

While I have tried for years to avoid bashing foods because I want to remain positive, I will suspend that rule for today’s column and give you some simple rules to look for when deciding what you want to put in your mouth. While this is not a column about specific foods, next week the gloves come off (ooooohh, stand back!). What Not to Eat

Featured Recipe

Lamb Stew with Chickpeas

This stew is very simple. The actual prep time is all of about 15 minutes, but it does take a full three hours to cook. It is so worth the wait! The kitchen smells so wonderful while it is cooking and the lamb, carrots and chickpeas are soft and silky when done.

Be careful with the harissa. It is very spicy and you can start with a teaspoon if you like milder food. Taste the stew about halfway through and add more, 1/2 teaspoon at a time, if you like. You can use canned no salt added chickpeas if you like. It’ll take 3 cans drained and it might be more mushy than starting with dried chickpeas.

Improving Your Cholesterol : Dr. Gourmet Newsletter

admin — Mon, 07 Feb 2011 22:26:35 +0000

Dr. Tim Says….

Dear Dr. Tim, I feel so guilty. How bad is ice cream for me? Give me some good foods that I would like that will lower my cholesterol, and please don’t mention oatmeal.

I have folks write me all the time with these questions and have similar discussions with my patients every day. There is no doubt that it can be a bit challenging to sort out all of the information that’s being published and what to feel you can really trust. As I discussed in last week’s column, even reputable organizations get this wrong – sometimes as a result of bias and others from just not keeping up with the research well.Improving Your Cholesterol

Featured Recipe

Basque Chicken Stew

The warmth of saffron and paprika together is really magical. The savory, aromatic flavor of the saffron with the spicy, smokiness of the paprika are perfect with the chicken and lentils. This recipe takes about 15 minutes to prep and get into the oven and the wait for the stew to be done is oh, so worth it.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

In previous articles we have discussed the value of reaching a healthy weight before planning a pregnancy. However, life doesn’t always go according to recommendations. If you are overweight or obese and pregnant, what does a healthy diet look like for you? What is a healthy pregnancy diet for obese women?

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Foil vs. Parchment; Rolled Oats vs. Steel Cut; More : Ask Dr. Gourmet

admin — Tue, 23 Nov 2010 23:51:21 +0000

Dear Dr. Gourmet,

Q: I really enjoy trying some of your recipes; I am a cancer survivor and am always looking for healthier food ideas. Your recipe for Salmon in Parchment with Mangoes – is it possible to use foil for the pockets instead of parchment?

A: Certainly you can use foil instead of the parchment. There may be a subtle difference in the meal in that the parchment breathes a little more so I generally add a little less liquid. My rule of thumb is to add 25% less liquid when I use foil. Foil vs. Parchment

Q: I heard on the news that eating fish (because of the mercury in it) is now proven to be a link to Alzheimer’s disease. They didn’t specify how much or how many times [the people affected] eat it per week. I am thinking they would mean what the average person might eat: 2-3 times a week. The other days we usually eat other meats. Have you any opinions on this factor.

A: I have always taken the issue of mercury in fish very seriously.

It is quite clear that excess intake of mercury in humans leads to many health conditions. This includes both short term health effects such as fatigue, irritability and short term memory loss. Long term effects have been well established and include the short term effect as well as muscle and nerve problems, mood and behavioral disorders, kidney, heart, liver and digestive problems. Fish, Mercury and Alzheimer’s Disease

Q: I have read your advice to eat oatmeal for reduction of cholesterol. Is there a real difference between rolled oats and steel cut oats? Some of the health food companies suggest only steel cut.

A: What we call oatmeal is processed from one of the cereal grasses – oats. As with most cereals a fair amount of processing takes place before we pluck the familiar round cardboard carton from the store shelves to cook up a bowl of steaming oatmeal. Rolled Oats vs. Steel Cut Oats

Dr. Harlan’s newest diet book, Just Tell Me What to Eat!: The Delicious 8-Week Weight-Loss Plan for the Real World, is being published in April, 2011, and you can be part of it!

Have you used The Dr. Gourmet Diet and lost weight, improved your cholesterol scores, or even avoided going on diabetes medication? Maybe you just feel better or discovered that there are some vegetables you do like? If you’ve had success with The Dr. Gourmet Diet, tell us about it and your comments may be used in the book!

Send your stories tosuccess@drgourmet.com and if you are quoted in the book, you’ll receive a free copy of the book, signed by Dr. Harlan. We’d love to hear from you!

More on Sugary Beverages and Your Health

admin — Wed, 10 Nov 2010 20:13:49 +0000

Last week I shared an overview of current research on sugar-sweetened beverages. These beverages include soft drinks such as sodas or colas, sweetened fruit drinks (not those that are 100% juice), and energy and vitamin water drinks. This week I have what is known as a meta-analysis to share with you.

Unlike an overview, which details the results of many studies on an individual, study-by-study basis, a meta-analysis combines the results and data of several studies to yield results as if they were all one study. (Those of you with a science background will recognize that this explanation is rather simplified.) The strength of a meta-analysis lies in the fact of its aggregate size: the larger and longer a study is, the more reliable are its results. The drawback, of course, is that this is a grouping of studies, all performed by different people with different standards and methods. More on Sugary Beverages and Your Health

Halloween Candy is Your Friend – Really! : Dr. Gourmet Newsletter

admin — Mon, 01 Nov 2010 18:54:49 +0000

Dr. Tim Says….

Halloween is one of my favorite times of the year, but the challenge is that there’s always a lot of leftover candy. Having all those sweets around the office can be tempting, and it’s pretty easy to rack up a ton of extra calories at this time of year. You can, however, make the season work for you.

Here are five simple tips that can keep you from feeling like you’ve spent the days after Halloween at the Willy Wonka Chocolate Factory. Halloween Candy is Your Friend: Really!

Featured Recipe

Lamb Sauce with Olives and Fettuccine

This sauce is perfect for making your home smell just wonderful. The lamb and olives with the warm herbs is so savory and comforting as it cooks. It’s hard to be patient with this and let the sauce finish because the aroma is so terrific.

Parmigiano-Reggiano

Parmesan is most famous in the USA in the green shaker box. None of the recipes on this site use that type of cheese.

All of the recipes that use parmesan call for Parmigiano-Reggiano. This is a hard granular cheese that originates in Parma Italy. Those made in the area of Parma and Reggio Emilia are the real deal. Whenever possible I use the Italian cheese (Parmigiano-Reggiano) rather than domestic or imports from South America. This costs more but the flavor difference is worth it

Foods to Help You Lower Your Cholesterol : Dr. Gourmet Newsletter

admin — Mon, 25 Oct 2010 23:30:09 +0000

Dr. Tim Says….

There is a pretty clear link between high serum cholesterol and heart disease. When I say “serum” cholesterol I mean the blood test that your doctor performs. It’s not just the total cholesterol that we care about but the lipid panel. Lipids are fats and the various types of fats that we measure are the High Density Lipoprotein (HDL), Low Density Lipoprotein (LDL) and triglycerides. The key is there is a difference between these lipids and the cholesterol we consume.

For most of us dietary cholesterol, the cholesterol we eat, has not been clearly linked with any effect on our serum cholesterol. Quite simply, it appears that consuming cholesterol is not really something that we need to focus on. For instance, one food that has never been shown to have an effect on cholesterol is eggs. That’s right, eggs. In a recent article in Circulation researchers found no association between the amount of eggs the subjects ate and any change in their total cholesterol, HDL cholesterol, or ratio of total cholesterol to HDL cholesterol. Foods To Help You Lower Cholesterol

Featured Recipe

Quickie Arroz Con Pollo

This is a super simple recipe, but don’t let the ingredients deceive you. All the ingredients keep well. You can keep all the ingredients on hand, thaw the chicken in the fridge during the day, take 15 minutes to assemble and then about an hour to cook it up.

This works with any instant brown rice, but from the testing I’ve done the Uncle Bens brand is better. It holds up well and doesn’t get as sticky or gummy.

I look for salsa with lower sodium. For this recipe I used the Tabasco brand, and it comes in right at 200 mg of sodium for 2 tablespoons. Try to pick one with the same amount of sodium or no more than 250 mg of sodium in 2 tablespoons.

Will More Whole Grains Help You Avoid Heart Disease?

admin — Wed, 06 Oct 2010 16:59:07 +0000

We know from one study that those who eat the most whole grains tend to have a lower Body Mass Index, a lower weight, and a lower waist circumference compared to those who eat the least whole grains. Whole grains have also been associated with a lower fasting insulin score (Bite, 12/19/07) and an overall lower risk of death among type 2 diabetics (Bite 05/26/10). These are indirect indicators that more whole grains in your diet can help reduce your risk of diabetes and heart disease.

A group of researchers in Scotland recently published a study focused on the effect of higher whole-grain food intake on fairly healthy individuals. Whole Grains and Heart Disease Risk

Exercise and Cholesterol; Too Much Fish; More : Ask Dr. Gourmet

admin — Tue, 05 Oct 2010 19:39:39 +0000

Dear Dr. Gourmet,

Q: Can you lower your cholesterol without exercising?

A: I love this question. Even though Dr. Gourmet is about food I believe that exercise is key to being healthy.

You can certainly lower your cholesterol without exercise. The research shows this to be the case. That said, you will do better to exercise regularly. Regular activity has clearly been shown to help lower your total cholesterol, improve the HDL (good) cholesterol and lower LDL (bad) cholesterol. Cholesterol and Exercise

Q: I wondered if there’s too much of a good thing: can salmon more than 4 times per week raise cholesterol levels or otherwise pose risks? Is there an upper limit? I’m referring to canned Pacific salmon, mackerel, or sardines.

I’m a lacto vegetarian, am likely deficient in omega-3 and omega-6 fatty acids, and don’t have qualms incorporating fish into my diet – just wondered about an upper limit.

A: Salmon is a safer choice as are mackerel and sardines. All three are higher in Omega-3 fatty acids and there’s less risk of contamination with mercury or other industrial pollutants than some other fish. A 3 1/2 ounce serving of each of these choices comes in at about 1,000 mg of Omega-3 fats but not more than 0.5 parts per million of mercury. Too much fish?

Q: I have had four attacks of AFib in the past 3 years, so I am on Coumadin. I have read many of your postings on Coumadin and caffeine and Coumadin and cranberries. Caffeine probably does not cause AFib but if one has had AFib attacks will Caffeine bring on another attack?

Regarding cranberries, all of the data I have seen relates to cranberry juice. Would the same opinion that there is no credible evidence that moderate intake of juice affects Coumadin therapy apply to cranberries in a salad or other recipe or eaten alone? I would think they are more potent than the juice.

A: I don’t see that there’s evidence one way or the other about whether caffeine will provoke further episodes of atrial fibrillation in those who have already had issues. The evidence we have about the lack of a link comes from large epidemiologic trials. These have not shown any association between caffeine and heart rhythm problems. However, the only way for us to know for certain would be to perform a randomized, prospective trial where one group with atrial fibrillation drinks coffee and the other doesn’t. Comparing the two would offer us definitive evidence. Coumadin, A-Fib, Cranberries and Caffeine

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

Dietary Cholesterol; Green Tea Extract; More : Ask Dr. Gourmet

admin — Wed, 29 Sep 2010 15:14:21 +0000

Dear Dr. Gourmet,

Q: I have recent found out my cholesterol number is 264. I am forty-three, 160 pounds, female. I fully realize my main problem is lifestyle. I have completely changed that. I’ve cut out fast food, started exercising and am trying to quit smoking. Here’s the problem….I spend so much time reading and studying labels but am having a terrible time understanding the cholesterol information. I have read your articles about avoiding the saturated fats but still, everything I think should be good for me is loaded with cholesterol. Fish for instance, 60 or more mgs of cholesterol. And your breakfast recipe for fritattas, a whopping 243 mgs of cholesterol.

PLEASE HELP ME MAKE SENSE OF THIS! Is there a dietary limit to be followed when it comes to cholesterol?

A: First off, congratulations for making the decision to get healthy. It won’t take long for you to see results and forty years from now you’ll feel great about your decisions.

We have learned that improving your cholesterol profile is about so much more than dietary cholesterol. If fact, for most people the amount of cholesterol that is consumed is not an issue. There have been a number of reviews of the research in the last year looking at the impact of consuming cholesterol on one’s cholesterol profile. To quote the conclusion of a major review article, “the earlier purported adverse relationship between dietary cholesterol and heart disease risk was likely largely over-exaggerated.” Dietary Cholesterol

Q: Is green tea extract effective in controlling blood glucose? Is it better just to drink a cup of green tea daily?

A: I would avoid all green tea extract products. They have been clearly associated with liver failure. There’s no guarantee that the company making them has quality controls in place to make sure of no contaminants. Green Tea Extract

Q: Are the Smart Balance butter replacement spreads a wise choice? I try to use mostly olive oil, but sometimes a “butter” product is good. The company makes a lot of claims about benefits, and what about their milk, mayo, peanutbutter etc. Do you have any opionions on this?

A: I think that their spreads are an OK choice. Smart Balance is higher in monounsaturated fats and was one of the first spreads to eliminate trans fats. I have used their spread as well as Promise products in some recipes on the Dr. Gourmet web site. One of the best applications is in baking as they are lower in calorie but cream together well with sugar and egg yolks for a good batter. In most cases I recommend folks use these occasionally and in sparing amounts. Smart Balance Products

Wine Substitute; Cholesterol; Migraine : Ask Dr. Gourmet

admin — Wed, 01 Sep 2010 17:03:24 +0000

Dear Dr. Gourmet,

Q: Is there a substitute for red wine? Perhaps grape juice made from grapes rather than concentrate? I do not drink alcohol at all and would not do so even for the benefits of red wine.

A: There is good evidence that drinking grape juice has many of the same benefits as drinking red wine. The antioxidant polyphenols in red grape juice have been shown to have positive effects on cholesterol in the same way as red wine. Is Grape Juice a Substitute for Red Wine?

Q: When I look at some of your recipes I see some of them are way over 250mg cholesterol, for instance your Eggs Benedict with 283mg. I understand eggs are considered a high source so that doesn’t surprise me with the figure. But…..

I have a cholesterol problem and am trying to lower it without medication. I came across your recipes by doing a search. What is considered HIGH cholesterol content in food when looking at a Nutrition Fact section? Just curious as my doctor really wants me on medication. But every time I take it I feel like crap AND it is so expensive compared to just looking after your dietary intake.

A: This can be a confusing issue because your cholesterol is high and the first thought is to eat less cholesterol. Researchers used to think that eating about 300 mg of cholesterol per day was the key to lowering cholesterol. While it is important to be careful, we understand a lot more about this now.

Even though you eat things with cholesterol in them, it’s important to know that your body makes its own cholesterol — about 300 mg per day. Some people make more but most folks with cholesterol problems have difficulty with how the cholesterol is handled in the body. Eating for High Cholesterol

Q: Are there any foods or food groups that contribute to migraine headaches? Are there any foods or food groups that assuage migraine headaches?

A: There are no foods that have been definitively shown to help relieve migraines. We do have some evidence that foods that are high in tyramine can provoke migraine. Here’s a list of some foods that are high in tyramine. In general if it says aged, dried, fermented, salted, smoked or pickled, you should suspect that this is high in tyramine.

Alcohol-Free Beer: an Antioxidant?

admin — Wed, 11 Aug 2010 21:38:16 +0000

Reading the academic research articles that we then write about here at Dr. Gourmet is not what I’d call reading for pleasure. They’re interesting, of course, but a bit dry, as I’m sure our Health and Nutrition Bites are. Now and then, however, I do come across an article title that is so interesting that I just have to read it. Today’s article is one such: “Effects of alcohol-free beer on lipid profile and parameters of oxidative stress and inflammation in elderly women” (Nutrition 2009:25; 182-187).

Leaving aside for the moment the medical terms, just look at what’s being researched and upon whom: alcohol-free beer and elderly women. You have to ask yourself: where did these researchers find a group of elderly women to drink alcohol-free beer?

Vitamins; Diets for Multiple Conditions; More : Ask Dr. Gourmet

admin — Tue, 29 Jun 2010 19:08:01 +0000

Q: Is the product Vitamin Water Zero a hoax or does it have some redeeming value?

A: My opinion is that this is a scam. There’s no reason to take multivitamins except in some very specific cases and there’s no health benefit proven from drinking vitamins.

Here’s the statement released in mid-June 2010 as part of the new dietary guidelines for Americans: Vitamins

Q: Is there more vitamin K in raw blueberries or in cooked blueberries, such as in pie filling?

A: One cup of raw blueberries is a little higher in Vitamin K than other fruits at 29 micrograms (mcg). According to the USDA, a cup of canned blueberries in heavy syrup has only 16 mcg of Vitamin K. This is likely because some of that cup contains syrup and sugar (the blueberries in syrup come in at 225 calories and the cup of raw fruit is only 84 calories). Raw vs. Cooked Blueberries

Q: In our household we have members with high blood pressure, high cholesterol, type 2 diabetes, reflux, and Coumadin use. Your Real World Diet program sounded like a custom combination could be made to cover all of us. However, the diabetic, high cholesterol, and high blood pressure diets are not choices. . . . What would you suggest we do? Your website could be a lifesaver for all of us.

A: We now know that the most effective diet for all three of the issues you mention is a Mediterranean style diet. There is tremendous research to show that eating this way can effectively treat diabetes, high cholesterol and high blood pressure. All of the recipes on the Dr. Gourmet web site are based on Mediterranean diet principles and translate them to more familiar American recipes for you. You can read about this by using The Real World Diet Coaching program, a collection of brief essays on how to eat healthy.

You are correct that a lot of folks who have these sorts of problems also have other challenges like acid reflux or are taking Coumadin (warfarin). This is why we have tagged every recipe to let you know how a dish might affect other conditions. We have set up The Real World Diet planner to create two week meal plans for all the members of your household. Diets for Multiple Conditions

Q: Thank you for your informative article about multivitamin use and breast cancer.I just started taking multivitamins a week ago because I am vegan, live in the Pacific Northwest, and am trying to conceive so I need B12, vitamin D, and folic acid. Would you say that I could interpret this new study to say that I should toss the multivitamins and just take individual supplements for those ingredients I listed above? I would really appreciate your input in this matter as I have PCOS and Endometriosis and therefore have an abundance of estrogen which would seem to place me in higher risk according to this study.

On a side note, are you familiar with the work of Dr. Neal Barnard and his studies on vegan diets and reducing or eliminating diabetes? I read his book and am curious to hear from a nutritionally informed physician (sadly, there are few to call upon) on his validity within the medical community.

A: In a case such as yours it would be good to consult with your Obstetrician about which are the best vitamins to take. You are correct that making sure to get enough folate and Vitamin B12 is both important for women of childbearing age but especially so for you, since you are a vegan. This is the sort of case that the new guidelines speak to. Vegans, Vitamins and Pregnancy

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

Nuts and Cholesterol : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 12 May 2010 18:46:13 +0000

In my recent The Real World Diet Coaching Article about snacking I talk about how important snacking is as well as the best snack choices. Some people are savory or salty snackers (pretzels or chips), while other are sweet snackers (cookies or chocolate). I suggest some healthier options for each snacker type: fruit for sweet snackers, for example, and nuts for savory snackers. (Personally, I like bananas and pecans or pistachios.)

We’ve known for a while that nuts are great for you, and not just because eating nuts in place of other snacks won’t result in weight gain. There are many studies on the effects of eating many different nuts on cholesterol levels. Recently a team of researchers in Barcelona, Spain and in Loma Linda, California pooled the results of 25 different studies on nuts and cholesterol to see if the type of nut made a difference in the cholesterol-lowering effects of eating nuts. Nuts and Cholesterol

Polyunsaturated vs. Monounsaturated : Ask Dr. Gourmet

admin — Tue, 11 May 2010 16:29:12 +0000

Q: Isn’t olive oil also poyunsaturated [in addition to being monounsaturated]? Is it as effective in reducing the risk of a heart attack or stroke?

A: Certainly polyunsaturated fats are a good choice. Olive oil contains more monounsaturated fat than polyunsaturated, however. For instance, a tablespoon of olive oil contains 9.9 grams of monounsaturated fat and 1.4 grams of polyunsaturated. Peanut oil contains 6.3 and 4.3 respectively. Corn oil has even more polyunsaturated fat coming in at 7.4 grams in a tablespoon and 3.8 monounsaturated. Polyunsaturated vs. Monounsaturated

Quark Cheese vs. Mozzarella : Ask Dr. Gourmet

admin — Tue, 04 May 2010 19:15:15 +0000

Q: Recently I received my cholesterol numbers and they were high. I enjoy mozarella cheese but have been hearing of the health benefits of quark.

Is eating mozarella cheese going to affect my cholesterol numbers? What are the advantages of eating quark?

A: Eating healthy and controlling cholesterol is not really about a single ingredient but making choices to cook fresh food using great ingredients. Both of the cheeses you mention are fantastic choices. Quark Cheese vs. Mozzarella Cheese

Bison (American Buffalo) Meat : Ask Dr. Gourmet

admin — Tue, 30 Mar 2010 19:43:47 +0000

Two related questions from two different readers:

Q: Although I do not eat red meat often, I was introduced to ground buffalo meat (very lean from Whole Foods) and immensely enjoyed it. Is there a great difference in the nutritional values compared to other lean red meats? Some research suggests that buffalo (and ostrich) is a healthier alternative to beef because the grams of fat is greatly lower. What is your opinion on buffalo meat?

Q: My husband and I are huge fans of bison. In fact, we have replaced all the red meat in our diet with its bison equivalent. The stats say that bison have lower calories, higher protein, less saturated fat and cholesterol than chicken per 100 grams with the additional bonus of omega’s due to their diet of grass and no hormone or antibiotic treatments since they are free range. My question is this: because of these great numbers, do we still have to treat bison as a “red meat” and eat only the recommended 3 oz per week, or can we treat it the same way we treat chicken and eat it several times per week? We would love to know the answer since this has been a real point of contention between us!

A: Wow, two questions about buffalo in one week. What are the odds?

I love bison (which is American buffalo) and do purchase it occasionally instead of beef. There’s somewhat better chance that the bison will be grass fed and there is good research that says grass fed beef (both cattle and bison) are higher in Omega 3 fats. It is lower in saturated fat but not that much lower than similar cuts of beef (according to the USDA). It is, however, higher in saturated fat than pork tenderloin or chicken breast. Bison (American Buffalo)

Thyroid, Cholesterol and Coumadin : Ask Dr. Gourmet

admin — Tue, 23 Mar 2010 17:53:02 +0000

Q: My 85 year old mother was recently diagnosed with high cholesterol and advised to start taking a statin to bring her levels down. My mom is also on Coumadin and is taking medication for her thyroid. The problem is that to lower her cholesterol she needs to eat more fruits and veggies, but her Coumadin restricts her from eating most fruits and veggies.

Her only issue with the meds for her thyroid is she needs to eat plenty of protein to keep the levels at normal. She has a doctor for each of these conditions and each doctor believes what they are treating is most important. At 85 yrs old, she is getting terribly confused as to the right approach. My question is: What fruits and vegetables can you eat and satisfy the Coumadin but be able to reduce the cholesterol? Are there diets or recipes that accommodate these medications?

A:I am sorry that your mother is struggling with the issue of what to eat.

There’s actually not much that she needs to avoid. Thyroid, Cholesterol and Coumadin (warfarin)

Ask Dr. Gourmet: Sashimi and Coumadin

admin — Wed, 10 Feb 2010 01:22:34 +0000

Q: My husband is on Coumadin (warfarin), is diabetic, has hypertension, gout and arthritis. His favorite food is sashimi (tuna and salmon); is it okay for him to eat it?

A: Both of these fishes would be fine for him to eat. Here are some links to other questions about sushi: Sushi, Cholesterol, Sodium and More

A Serious Look at Fructose: Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 06 Jan 2010 22:40:40 +0000

Not long ago I answered an “Ask Dr. Gourmet” question about High Fructose Corn Syrup (HFCS). She noted that her local Applebee’s had HFCS in almost everything and wondered what research I had done on its risks. At the time I could only say that the research on High Fructose Corn Syrup was inconclusive but that it certainly contributed a lot of calories that folks just don’t need.

Recently a study focusing on the effects of consuming fructose versus glucose was published in The Journal of Clinical Investigation. A multi-university team of researchers recruited 32 men and women between the ages of 40 and 72 to participate in a feeding study. A Serious Look at Fructose

Ask Dr. Gourmet: Is this urban myth about butter vs. margarine true?

admin — Tue, 15 Dec 2009 19:17:05 +0000

Q: I recently received this email about “butter and margarine” and since I really like margarine I got very concerned and decided to ask your expert opinion on it. I eat margarine and butter once or twice a week I use each for different food. So is margarine that bad, or is this another one of those emails that exaggeratedly misinforms people? Read the email.

A: There was a time when nutritionists and dieticians recommended avoiding butter and using margarine because of the amount of saturated fat in butter. We know now that while too much saturated fat can promote heart disease, it is trans-fats that are far more of a problem. While these types of fats do occur in nature, they do only in small amounts. Unfortunately, for a long time many products that were produced were very high in trans-fats. The Truth About Butter vs. Margarine

Ask Dr. Gourmet: What Diet Will Increase My HDL Cholesterol?

admin — Tue, 15 Dec 2009 19:14:02 +0000

Q: Would you recommend a website with healthy diets that would help to INCREASE MY HDL, good cholesterol?

A: The Dr. Gourmet recipes are designed to do just what you wish — lower total cholesterol, raise HDL cholesterol and lower LDL cholesterol and Triglycerides.

The Quality Calorie Diet meal plans are balanced with a variety of ingredients that emphasize a heart healthy diet. They are low in fat, saturated fat and higher in monounsaturated fat. Recipes do not contain trans-fats. Cholesterol and sodium are limited. The key is to maximize the flavor while working to create recipes that are healthy. The Quality Calorie Diet

The Mediterranean Diet: Alcohol

admin — Mon, 14 Dec 2009 18:52:34 +0000

I get questions from patients almost every day about whether it’s safe or healthy for them drink alcohol. It goes without saying that drinking too much alcohol is bad for you. Even so, the best research we have now shows that those drinking between 2 and 3 drinks per day for men or 1 to 2 per day for women live longer and live healthier.

The key is moderation.

The earliest meaningful research was done by a cardiologist named Arthur Klatsky. He noticed that many of his patients with heart disease were not drinkers. This led him to do a retrospective study of over 80,000 patients and he discovered those who drank more had a much lower risk of dying from a heart attack. The Mediterranean Diet: Alcohol

Dr. Tim Says….

morganharlan — Tue, 08 Dec 2009 19:56:30 +0000

[This article is part of an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

It’s clear that those in Mediterranean cultures consume less meat and eat leaner meats than those in Western cultures. Diet studies reveal that they consume an average of 4 ounces or less of meat each day, so a lot of prospective research has been undertaken to focus on the effect of consuming less meat.

In one study, a group consuming less lean beef or pork as part of a lower fat diet showed improvements in cholesterol profiles similar to those who ate fish and chicken instead. This appears to be result of the negative effect that foods higher in saturated fat have on cholesterol profiles. The Mediterranean Diet: Meat

Lowering Cholesterol Without Medication; More : Ask Dr. Gourmet

admin — Tue, 01 Dec 2009 20:45:58 +0000

Dear Dr. Gourmet,

Q: I am a 30-year veteran of the Army and in pretty good condition. I am active, no weight problems and (other than fried chicken) eat pretty reasonable meals. My big drawback is cholesterol. Mine has been as high as 285. My family has a history of high cholesterol.

I have tried every statin on the planet and have terrible reactions to them all. I have unbelievable muscle pains and had to be hospitalized after taking Pravachol. The doctors say this is rare. Right now I am not on any meds for the cholesterol. I am taking a few natural herbs like fish oil. What can I do that will help?

A: The most important consideration is your cholesterol profile. Occasionally I will have a patient who has been put on medication for a high cholesterol score, but their low density lipoprotein (LDL) cholesterol isn’t putting them at high risk when other risk factors are taken into consideration. Family history, smoking, diabetes and hypertension play a role in evaluating such risk. We also consider weight (Body Mass Index), waist circumference, race, activity level as well as stress. When you can’t take cholesterol-lowering medications….

Q: Could you please tell me how I can calculate the Body Mass Index of my husband? He is an athletic person with a muscular body and you have said that the regular Body Mass Index would not apply to people like him.

A: We know that obesity is a major problem and one way that we track this is the Body Mass Index (BMI). It is not a perfect measure, however. It’s used because of how simple and inexpensive it is to collect the data for research purposes. We use it as an indirect measure of body fat.

What we most care about is central adiposity (belly fat to most of us). There is now tons of research to show that obesity with a large waist circumference is as important (or maybe more important) than BMI. Assessing BMI for Athletes

Q: I purchase large jars of pickled onions imported from Italy and they are the best I have ever tasted. On the main (front) label it states “in balsamic vinegar” but on the ingredients list it states “wine vinegar”.

When finished with the onions there is, of course, lots of vinegar left. Can I safely reuse this vinegar to pickle beets? Other ingredients listed are water, sugar, salt, citric acid and trace of sulphuric anhydride, whatever that is. These sometimes come in cans and then olive oil is also listed.

A: The onions you purchase sound delicious. You could use the leftover liquid, but it likely is not your best choice, because pickled foods such as onions, peppers and artichokes are packed in vinegar as well as all of those other ingredients you listed. The issue that would most likely have an effect on your recipes would be the added salt. Reusing Pickling Vinegar

Q: I have been using your web site information since going on Coumadin (warfarin) about a year ago. It’s been very helpful to me and my wife for adjusting my diet to this medication that I will be on for the rest of my life (artificial heart valve).

I read on one of your replies about parsley being in certain dishes and not combining too many in one day. That made me wonder: how much parsley is in pizza sauce? Is it bad to have 3 slices of pizza for dinner? Should I be more wary about my weekend treat of pizza?

A: This is a really tough question. If there’s parsley listed in the ingredients in your tomato or pizza sauce, it could contain a fair amount of Vitamin K.

Your best choice is to make your own tomato sauce and not use any parsley. For convenience you can look for a tomato sauce that doesn’t have herbs in the ingredient list.

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

“Science” in The Interest of Industry.

admin — Sun, 29 Nov 2009 15:44:42 +0000

I love stories like these. They are all over the web. They are research studies that are funded by a particular company to make the public think that their product is somehow healthier (in this case flavanoids = good and chocolate = flavanoids therefore chocolate = good).

http://www.medicalnewstoday.com/articles/172098.php

Look, I like chocolate and it’s not really bad for you unless you eat a lot of it (which most Americans do at about 12 pounds a year). It’s statements like this that make folks think eating chocolate is good for you:

“Being able to fully measure and communicate the levels of flavanol antioxidants in products is increasingly important for studying the potential health benefits of cocoa and chocolate and providing information to consumers,” said Debra Miller, Ph.D., Director of Nutrition at The Hershey Company.

It’s OK to study this but until you really prove something there’s no reason to do a press release (unless, of course, you are the publicist who’s job it is to send out press releases).

Dr. Miller, when you can show through research that risk of eating 12 pounds of chocolate a year is outweighed by the benefits of the flavanoids in that 12 pounds of chocolate that’s something to report on.

Oh yeah, am I the only one who thinks that the title Director of Nutrition at The Hershey Company is the best oxymoron?

Dr. Gourmet

Eat well, eat healthy, enjoy life!

Reducing Your Risk of Heart Disease : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 27 May 2009 14:49:58 +0000

What causes heart disease? Among others, the major culprits are lack of exercise, smoking, obesity and poor diet. These can also cause high blood pressure and diabetes, both of which are also risk factors for heart disease.

Under most circumstances, research done on lifestyle changes to prevent heart disease focuses on whether risk factors like high blood pressure and diabetes numbers are improved – not whether a person’s risk of heart disease itself is improved. In an effort to measure whether that risk is improved or not through lifestyle modification, researchers at Johns Hopkins made use of data collected through a large-scale research study called PREMIER. Reducing Your Risk of Heart Disease

Red Wine Good for Old and Young

admin — Wed, 13 May 2009 14:23:28 +0000

“Free radicals” are natural and normal side effects of your body’s processing of oxygen into energy. “Antioxidants” are those molecules that help your body remove those free radicals before they can contribute to such conditions as heart disease, stroke and diabetes. Researchers believe that as the body ages the process does not work as well, which may help explain why older people appear to be more likely to have these conditions.

Studies have shown that drinking moderate amounts of alcohol has helped those with heart disease avoid heart attacks as well as improving their cholesterol scores. Red wine, in particular, contains a high amount of antioxidants called polyphenols. Red Wine Good for Old and Young

CoQ10; Saifun Noodles; GERD-Friendly Chili : Ask Dr. Gourmet

admin — Tue, 17 Mar 2009 15:21:35 +0000

Dear Dr. Gourmet,

Q: Do you have any advice for a supplement for lowering cholesterol without liver damage? I heard that CoQ10 with red yeast rice does damage to the liver. Is there an effective, safer supplement?

A: There is some evidence that red rice yeast does lower cholesterol. It is not clear if this effect helps prevent heart attack as do eating a healthy diet and some pharmaceutical medications on the market. It appears to be fairly safe. Here’s a great review: CoQ10 with Red Yeast Rice

Q: Can you tell me how much Vitamin K is in Spring Mix salad mix? Yes, I am on Coumadin.

A: Since spring mix has no real meaning it would be one to be careful with. There could be any of a number of lettuces or cabbages in it that are very high in Vitamin K.

Q: I have a question about Sai-fun noodles used in Asian cooking. My husband calls them “slimy noodles,” but I think they are also called cellophane noodles. Since they are made of mung beans, do they count as a carb or a vegetable?

A: Saifun noodles are often called cellophane noodles. They are produced from flour made from mung beans. As such they are considered a carbohydrate. According to the USDA database…. Saifun Noodles

Q: Does it make any difference what kind of pot you cook hard boiled eggs in – aluminum, stainless steel, etc.?

A: The type of pot should not make much difference. The main concern would be if you used a heavier pot that might hold heat better. The water would remain at a higher temperature and possibly be a little overcooked. Making Hard Boiled Eggs

Q: How long does it take for the odor of baking soda mixed into chili last? Will it ruin the taste of the chili?

A: I have not tried this technique in chili but will try this soon. The experiment with using baking soda in the tomato sauce took about eleven tries before I felt that it was just right. Using a pH meter and finding the least amount that would make an acid neutral sauce and not ruin the taste took time. Making GERD-Friendly Chili

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

Alcohol-Free Beer: an Antioxidant?

admin — Wed, 11 Mar 2009 14:51:21 +0000

Reading the academic research articles that we then write about here at Dr. Gourmet is not what I’d call reading for pleasure. They’re interesting, of course, but a bit dry, as I’m sure our Health and Nutrition Bites are. Now and then, however, I do come across an article title that is so interesting that I just have to read it. Today’s article is one such: “Effects of alcohol-free beer on lipid profile and parameters of oxidative stress and inflammation in elderly women” (Nutrition 2009:25; 182-187).

Cholesterol; Coumadin and Cranberry Juice; Grapefruit : Ask Dr. Gourmet

admin — Tue, 03 Feb 2009 15:53:03 +0000

Dear Dr. Gourmet,

Q: When I look at some of your recipes I see some of them are way over 250mg Cholesterol, for instance your Eggs Benedict with 283mg. I understand eggs are considered a high source so that doesn’t surprise me with the figure. But…..

I have a Cholesterol problem and am trying to lower it without medication. I came across your recipes by doing a search. What is considered HIGH Cholesterol content in food when looking at a Nutrition Fact section? Just curious as my Doctor really wants me on medication. But every time I take it I feel like crap AND it is so expensive compared to just looking after your dietary intake.

Q: My husband may have a kidney infection and I want to give him cranberry juice, but he is on Coumadin. Would this affect his medicine?

A: Interestingly, a cup of cranberry juice cocktail has only 2.5 micrograms (mcg) of Vitamin K. There have been some case reports that cranberry juice can have an effect on INR levels, however. Cranberry Juice and Coumadin (warfarin)

Q: Could you clear up a rumor/urban legend?

The story is that people who take Lipitor must not eat grapefruit. Consequently, most seniors who live in Sun City, AZ do not eat this wonderful fruit that grows in their back yard.

It is my belief that if you eat the grapefruit in the morning, and then take the Lipitor at night, there should be no conflict. What do you think?

A: The interaction between grapefruit and some medications is not an urban myth. It is a fact.

This has been known for some time and it wasn’t until about 2 years ago that scientists identified the exact substance in grapefruit that causes the problem. We knew that furanocoumarins (a naturally-occurring substance found in grapefruit juice) had been found in laboratory tests to enhance the absorption of some medications, but lab tests are not the same as tests in human subjects.

A group of scientists created a furanocoumarin-free grapefruit juice to test against regular grapefruit juice and orange juice. Eighteen healthy subjects were recruited and given a medication that is known to be affected by grapefruit juice, along with a glass of either grapefruit juice, orange juice, or furanocoumarin-free grapefruit juice. Their blood was then drawn and analyzed for appropriate levels of the medication. Grapefruit and Medication Interactions

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

Obesity and Subclinical Heart Disease

admin — Wed, 28 Jan 2009 15:50:04 +0000

Obesity and Subclinical Heart Disease

When a patient meets certain set criteria for a disease or condition, we doctors say that they have clinical [disease or condition]. For example, the World Health Organization and the National Institute of Health have designated a Body Mass Index of 30 or more as clinically obese. On the other hand, with some conditions a patient might have the condition, yet not show symptoms, and that is called subclinical [condition]. I have heard, for example, of marathon runners and dedicated bicyclists who dropped dead of heart attacks because they had subclinical heart disease.

But runners and bicyclists who still have heart disease despite their healthy lifestyle are the exception rather than the rule. A study published in the Archives of Internal Medicine (2008;168(9):928-935) looked at the relationship between subclinical heart disease and Body Mass Index across several ethnic groups. Obesity and Subclinical Heart Disease

Cholesterol in Sushi; WHR and BMI: Ask Dr. Gourmet

admin — Tue, 23 Dec 2008 16:59:17 +0000

Dear Dr. Gourmet,

Q: I was reading your article about BMI and WHR today. I didn’t understand what one had to do with the other. What is a good Waist to Hip Ratio and what is a bad one?

A: As a physician I look to have an idea of how my patient’s health might be overall. I am looking for certain risk factors for disease and the research has come to show that being overweight or obese can be an issue. In looking at my patient’s weight I want to have a guide of what a healthy weight is but we now also know that the distribution of the weight on the body is an important factor.

Body Mass Index (BMI) is an indirect measure of weight as it relates to height. It’s not a perfect measurement but for most folks it can give us an indication of whether they are overweight or obese. Because it is an inexpensive measurement, BMI is widely used in research to substitute for much more sophisticated measures of body composition, including such things as body fat percentage. Because the measures only take into account height and weight, the measure can be inaccurate for those who are very muscular (they may weight a lot, but the weight is in healthy muscle not fat). This is where Waist to Hip Ratio (WHR) comes in.

Q: I am a Coumadin user. Recently one of my physicians suggested that I take a dietary supplement: “Dr. Sears ZONE – Metabolic Digestive Support” on the condition that I could find out if the ingredients in the supplement would interact with Coumadin. Usually, I go to the pharmacist for such information. This time, I was told that the ingredients in the supplement are not in their system and they cannot help me, except to verify that the Green Tea Extract would change my Protime.

I am seeking your help. The following are the active ingredients in the supplement: “Green Tea Extract – 250mg; Bromelain (600 GDU) 600mg; Querceint – 50 mg; M.E. Complex 3000mg. In a proprietary blend of papain, lipase, pancreatin, ajowan extract, fennel extract, lactase, multi enzyme complex. Other ingredients: Gelatin, microcrystalline cellulose, magnesium stearate and silica.”

A: I would be very careful about consuming any product that contains Green Tea Extract. While it appears that green tea itself can be healthy, this may not be the case with the extract.

Q: Is sushi high in cholesterol?

That said, cholesterol content of foods is important to consider, but a more important factor in eating a healthy diet to lower cholesterol is the amount of fat and types of fats in the foods you choose.

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

Ask Dr. Gourmet

admin — Tue, 16 Dec 2008 20:55:22 +0000

Dear Dr. Gourmet,

Q: What type of foods help to raise HDL (good) cholesterol?

Could you send me a list of foods for a low fat, low cholesterol diet? My husband just had 3 stents put in. He’s only 45 and I need to know what kind of meals to cook him.

A: The main foods that might have a positive effect on HDL (good) cholesterol are those that are high in unsaturated fats, especially monounsaturated fats like Omega 3 fats. You can find these in fatty fish like salmon, tuna, halibut and cod. Many nuts and seeds are also very high in monounsaturated fats.

There is no specific list of foods but there is a style of eating that can help.

Q: As a user of Coumadin blood control drugs and the need to watch the level of daily intake of vitamin K, I read in your pages that Kiwi Fruit contain a reasonable amount of this vitamin. Other sources list kiwi as virtually K free. Can you confirm the level of Vitamin K in this fruit?

A: Kiwi does contain Vitamin K. The USDA database reports a moderate amount. A medium kiwi (about 3 ounces) without the skin contains about 31 micrograms (mcg) of Vitamin K.

Q: I have put on warfarin for 6 months following a DVT in the left leg. I understand that it is safe to take pomegranate juice with warfarin.

There are some products here that are almost 70% pomegranate juice, but there are also some pomegranate juice products in the UK which have in addition a small amount of the juice of the Aronia berry added (eg. 23% pomegranate juice 2% of the Aronia berry and the remainder made up of white grape juice). The Aronia (chokeberry) is noted for its health giving properties throughout Scandinavia and Eastern Europe, but I cannot find if it has any interaction with warfarin. I obviously would like to continue taking the pomegranate juice because of its vascular strengthening properties, but would like to know if I could also take a product (these are quite a bit cheaper!) with the Aronia berry in it.

A: I have done a great deal of research on this in the last few weeks and I am not able to find any issues with the Aronia berry.

That said, the issues that have been reported with those drinking cranberry juice while taking Coumadin are clearly well reported in the literature. The reasons for this are not, however, well defined as to what is causing the interaction.

It is certainly possible that the Aronia berry could be an issue as it is somewhat related to cranberries….

Q: I would like to know what you consider the best meal replacement bar? I don’t have time to make a lunch, some days, and would like to be able to have one on hand for those busy days. Thanks for your help!

A: This is a great question. We’re all really busy today and the idea of being able to get a meal in a bar that you can eat on the run is really appealing.

While the ideal is to take the time to make a nice sandwich or pack some leftovers for lunch, you’re right that it doesn’t always happen. And, while most doctors and dieticians aren’t fans of meal bars, I believe that it’s a lot better choice than hitting up the fast food joint where you could toss back 1,000 calories pretty easily.

Keep in mind that choosing such bars is somewhat subjective….

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

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You Might Not Have to Fast After All

admin — Wed, 10 Dec 2008 15:48:40 +0000

Usually when your doctor wants to check your cholesterol scores, the blood is drawn first thing in the morning so that you will have not eaten for at least 8 hours beforehand (the “fasting state”). Why? One reason is the increase in triglyceride levels that is measured during a fat tolerance test. Another has to do with the way that the LDL score is calculated using the triglyceride score.

Yet the fasting state is by definition unusual: we don’t usually go for more than 8 hours without eating. Except, of course, early in the morning. Researchers in Denmark wondered, justifiably, if cholesterol scores taken in the non-fasting state wouldn’t be just as useful. After all, they’d represent our cholesterol scores the way they are more of the time (as well as being much more conveniently tested for all concerned).

Family member with a heart disease? Wake up call for you? Maybe not…

admin — Thu, 13 Nov 2008 13:33:12 +0000

Researchers looked at family members of those who had been recently hospitalized with a heart disease. The idea was to assess the close relations and see how high their risk was for heart disease, inform them of this and offer interventions to help them lower their risk. The goal was to have them lower LDL (bad) cholesterol.

Discussion and training on diet, exercise and lifestyle change such as stopping smoking was given to two groups of about 250 people. In the study group more intensive intervention was offered and this included follow up over a year’s time. Regular contact was made in person n person or over the telephone at 2 weeks, 6 weeks, 3 months, 6 months, and 9 months. During that time there was reinforcement of the original teaching.

Unfortunately, it didn’t work. At one year there was reduction in LDL in both groups but the HDL (good) cholesterol went down more in the group that had more intensive instruction.

This was a small study and the authors to feel that a reassessment of how we discuss intervention with those at risk may be what is needed most

Diverticulitis; Creole Frittata : Dr. Gourmet Newsletter

admin — Mon, 08 Sep 2008 18:19:00 +0000

Dr. Tim Says….

I receive a lot of questions to the Ask Dr. Gourmet feature of the website about diverticulosis. Here are some examples:

“Is eating strawberries a no-no for persons with Diverticulitis? I note that you say that the seeds in cucumbers and tomatoes are really not a problem.”

“Will you please give me some information on how to eat for diverticulitis – do I really have to ’seed’ a can of tomatoes? Can I still be a spontaneous cook?”

People with diverticulosis have small out-pouchings of the colon. It is a very common condition with 1/3 of the population developing diverticulosis by the age of 60 and 2/3 by the time they reach 85. Oftentimes the pouches will become infected and the result can be quite serious with abscess formation, hospitalization and frequently surgery. The longstanding theory has been that the seeds might become stuck in the small diverticula (pouches) and create a setting for infection (known as diverticulitis).

Those of you who follow Dr. Gourmet commentary know how important having clear evidence about a condition is before making recommendations to patients. Diverticulitis

Featured Recipe

Creole Frittata | Low Sodium Version

Frittatas make an easy and elegant alternative to the ordinary breakfast and they only take a few minutes to make. You don’t have to use the oven (if it’s summer and you don’t want to heat up the kitchen, for instance). Simply reduce the heat on the range to very low and put a cover over the pan. You’ll want to remove the lid about every 3 – 4 minutes or so to let the steam escape.

When choosing Creole seasoning make sure to choose not only one labeled “no salt added” but also check to see that salt substitute is not an ingredient. Often potassium chloride is used and will give a salty metallic taste to your dishes.

I have used three excellent brands including Paul Prudhomme, McCormick and Spice Hunter. They are sodium and potassium free — just spice.

This recipe is Coumadin® (warfarin) safe and gluten free. Those who are lactose intolerant should note that it contains cheese – you may or may not be able to tolerate it. It is likely too spicy for those with GERD / Acid Reflux.

Fat Per Ounce in Cheese

Cheese averages about 8 to 10 grams of fat per ounce. This is only part of the issue when using cheeses in recipes. Just because a cheese is “high fat” doesn’t mean that it’s off limits. I use cheeses that are higher in fat but in lower amounts. Two ounces of a bland low-fat cheese can easily have more fat and calories than an ounce of a good quality higher fat cheese.

The intense flavor of parmesan is a good example. Averaging about 9-10 grams per ounce, sometimes a half an ounce is almost too much for a recipe. As with any ingredient, using the best quality goes a long way. Using Parmigiano-Reggiano instead of domestic parmesan will enhance the flavor of a recipe without having to add more cheese (and thus more fat). Good quality blue cheese is another example. Full of flavor and you only need a little.

Don’t get me wrong; there are a lot of lower fat cheeses with plenty of flavor. You can find low-fat cheddar and Swiss on the market that range between 4-6 grams per ounce. In many recipes these cheeses cook better because they don’t separate when melting (as do full fat cheddar cheeses).

Non-fat or very low-fat cheeses are something to avoid. They taste terrible eaten plain or in recipes. They don’t cook well and in some cases they won’t melt at all (sort of like eating orange plastic).

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

Ask Dr. Gourmet

admin — Tue, 03 Jun 2008 20:05:00 +0000

Dear Dr. Gourmet,

Q: Checking out your breakfast muffin recipes, I see they call for Splenda. Is this referring to “regular” Splenda? I ask because Splenda makes a product called “Splenda for Baking,” which is half sugar and half Splenda. Splenda for Baking really improves the baked product because it increases the “volume” of the batter and the finished product, which regular Splenda seems to negatively impact.

A: The recipes use regular, granular Splenda and do not rely on the version that they sell that uses sugar. The folks at Splenda are correct that using sugar can make a difference in how baked goods rise and how dense they are….

Q: What are the best ways to increase HDL (good cholesterol)?

A: There are a number of ways for you to raise your good cholesterol levels.

Change in diet is key. Eat a diet that is lower in saturated fat. Choose fats like olive or grapeseed oil for cooking and minimize the amount of butter or other spreads that you use. This means consuming leaner meats when you choose red meat. Choose cuts like filet, flank steak and top round. There is good research….

The American Diet Leads to Metabolic Syndrome

admin — Wed, 06 Feb 2008 15:54:00 +0000

I’ve written in the past about the Metabolic Syndrome, which is a group of risk factors associated with an increased risk of type 2 diabetes, heart disease, and mortality in general. Among those risk factors are waist circumference, high blood pressure, fasting glucose levels, and poor cholesterol scores. While studies have linked diet to the individual risk factors, few studies have sought to link an overall dietary pattern with Metabolic Syndrome itself.

A recently-published study performed by researchers at the Universities of Minnesota and North Carolina made use of data collected for a long-term study performed between 1987 and 1998 (Circulation 2008; 117:754-761.). Over 9500 men and women over the age of 45 filled out a detailed dietary questionnaire, provided information about medication use, smoking, and exercise levels, and underwent blood tests for cholesterol and glucose levels.

The dietary questionnaire included 66 food items, and the participants could select their frequency of intake from a 9-level range, from never or less than one serving per month to six servings or more per day. The scientists then grouped most of the items into 5 major food groups: meat, dairy, fruits and vegetables, refined grains and whole grains. The other, specific items were: fried foods; sweetened beverages, including sugared soda and fruit drinks; diet soda; nuts; and coffee, both regular and decaffeinated.

The researchers had hypothesized that a more Western dietary pattern, consisting mostly of meat, refined grains, fried foods, and sweetened beverages would be associated with a greater risk of Metabolic Syndrome, while what they termed a “prudent” dietary pattern – fruits and vegetables, whole grains, dairy products and coffee – would not.

They were right. At the conclusion of the study they found that those participants whose diet contained high intakes of refined grains, processed and red meat, and fried foods, were 18% more likely to develop Metabolic Syndrom than those whose diets were mostly vegetables and fruit, fish, and poultry. Most interestingly, however, they found also that consumption of specific foods were also associated with an increased risk of Metabolic Syndrome. Those who tended to eat more fried foods increased their risk by 25%, and drinking more diet soda increased a participant’s risk by 34%. By contrast, those who consumed the most dairy products had a lower risk of developing Metabolic Syndrome.

What this means for you

What the scientists in this study termed a “prudent” dietary patterns sounds remarkably like the Mediterranean Diet; it’s true. But the real take-away here is the increased risk associated with eating a lot of fried foods and drinking a lot of diet soda (or even regular soda). Make fried foods and sodas of all kinds an occasional indulgence, at best.

Ask Dr. Gourmet

admin — Tue, 15 Jan 2008 16:36:00 +0000

Q: Currently I am just returning to an exercise program after giving it somewhat up for over 3 years. I am looking to lose over 80 lbs. I have wiped soda pop out and have somewhat given up red meats. My Dr. said I might wish to relook at giving up my consumption of all meat and take in fish and chicken. Might you have some words for me on this idea of making vegetarian more often than the meaty days?

What are healthy alternatives in days with meat?

A: It sounds as if your attitude is fantastic and you are on the right track. Exercise is key to being healthy whether one needs to lose weight or not. Not drinking soda is a fantastic decision. This is one of the easiest ways to take in calories that do little but put on so much extra weight.

You don’t have to completely eliminate red meat to lose weight. A good rule of thumb is to have red meat about once per week and fish or shellfish three times per week. The other three days can be split between poultry and vegetarian meals. There are so many choices for eating healthy vegetarian meals….

Q: Would you recommend a website with healthy diets that would help to increase my HDL, my good cholesterol?

A: The Dr. Gourmet recipes are designed to do just what you wish — lower total cholesterol, raise HDL cholesterol and lower LDL cholesterol and Triglycerides.

My eatTHISdiet meal plans are balanced with a variety of ingredients that emphasize a heart healthy diet. They are low in fat, saturated fat and higher in monounsaturated fat. Recipes do not contain trans-fats. Cholesterol and sodium are limited. The key is to maximize the flavor while working to create recipes that are healthy.

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

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