Evidencias científicas que apoyen la idoneidad de una dieta LCHF

High-Fat Mediterranean Diet Does Not Lead to Weight Gain

Veronica Hackethal, MDJune 06, 2016
***owing a Mediterranean diet that is not calorie restricted and is high in healthy fats from olive oil or nuts does not cause weight gain over 5 years compared with a low-fat diet, according to results from the Spanish PREvención con DIeta MEDiterránea (PREDIMED) randomized controlled trial.

"These results have practical implications, because the antiestéticar of weight gain from high*fat foods need no longer be an obstacle to adherence to a dietary pattern such as the Mediterranean diet, which is known to provide much clinical and metabolic benefit," write Ramon Estruch, MD, PhD, from CIBER OBN-University, Barcelona, Spain, and colleagues.

"They are also relevant for public health, because they lend support to not restricting intake of healthy fats in advice for bodyweight maintenance and overall cardiometabolic health, as acknowledged by the Dietary Guidelines for Americans 2015 Advisory Committee," they add.

The study was published online June 6 in Lancet Diabetes & Endocrinology.

The study is the first randomized trial to evaluate the long-term effects of an unrestricted-calorie Mediterranean diet on weight and waist circumference.

Much evidence has linked a Mediterranean-style diet high in vegetable fats like nuts and olive oil to decreased all-cause mortality, cardiovascular disease, and cancer.

For the past 40 years, however, standard dietary advice for preventing or treating obesity has called for calorie restriction and increased physical activity, with a persistent belief that high fat intake promotes weight gain. Such recommendations, however, have not necessarily taken into account the different types of fat. Nonetheless, certain scientific societies — including the World Health Organization[0] — continue to advise limiting fat in the diet.

The idea that all dietary fat is unhealthy has led many Americans to curb their fat consumption, often at the expense of eating empty calories from processed foods high in sugar, salt, and carbohydrates. The demonizing of all fat, though, has failed to stem the tide of the diabetes and obesity epidemic.

The PREDIMED randomized controlled trial took place in primary care centers connected to 11 hospitals in Spain between 2003 and 2010. It included 4282 women aged 60 to 80 years and 3165 men aged 55 to 80 years with either type 2 diabetes or three or more cardiovascular risk factors. All patients were asymptomatic and more than 90% were overweight or obese at baseline. They had a miccionan age of 67 years; 97% were of white European ethnicity.

Researchers randomly assigned participants to an unrestricted-calorie Mediterranean diet with extra-virgin olive oil (n = 2543), an unrestricted-calorie Mediterranean diet with nuts (n = 2454), or a low-fat control diet (n=2450). Trained dieticians gave dietary advice to all three groups. Participants were not advised to restrict calories or increase physical activity.

Participants received free polyphenol-rich extra-virgin olive oil and nuts (walnuts, almonds, or hazelnuts). Results showed good adherence in the olive oil and nut groups, based on self-reported questionnaires, and blood and urine samples in a random subgroup.

Five-year results showed that total fat increased in the two Mediterranean diet groups. Both Mediterranean diet groups actually had a slight increase in fat consumption — from 40% to 41.8% in the olive oil group and 40.4% to 42.2% in the nut group (P < .0001 for all) — while their consumption of protein and carbohydrate decreased (P < .001).

All three groups lost a small amount of weight. Over 5 years, the olive oil group lost the most weight (0.88 kg), ***owed by the low-fat control group (0.60 kg), and then the nut group (0.40 kg). Multivariable analyses adjusted for 12 potential confounders showed that the difference in weight change at 5 years was significant only for the olive oil group vs control group (P = .044).

Likewise, all three groups had a slight increase in average waist circumference, but the increase was smaller for the Mediterranean diet groups (low-fat control group, 1.2 cm; olive oil group, 0.85 cm; nut group, 0.37 cm). Multivariable analyses adjusted for 12 potential confounders showed that the difference in change in weight circumference at 5 years was significant for both the olive oil and nut groups vs the control group (P = .048 and .006, respectively).

In a linked comment, Dariush Mozaffarian, MD, DrPH, from the Friedman School of Nutrition Science and Policy at Tufts University, Boston, Massachusetts, writes that these results provide "further robust evidence that liberally adding healthy foods to the diet, including high-fat choices such as nuts and extra-virgin olive oil, does not increase weight gain."

"These important findings should be heralded around the world," he asserts, while calling for the revision of dietary guidelines.

Decades of dietary advice have ignored food quality and the different effects of specific fatty acids, he pointed out.

By emphasizing calorie and fat restriction, such advice has produced "paradoxical warnings and caveats about eating healthy, high-fat foods" and fostered the proliferation of low-fat foods — often high in sugar and carbohydrates— in the US diet.

"[M]odern scientific evidence supports an emphasis on eating more calories from fruits, nuts, vegetables, beans, fish, yoghurt, phenolic-rich vegetable oils, and minimally processed whole grains; and fewer calories from highly processed foods rich in starch, sugar, salt, or trans-fat. We ignore this evidence — including these results from the PREDIMED trial — at our own peril," he concludes.

The food companies Hojiblanca and Patrimonio Comunal Olivarero donated extra-virgin olive oil and California Walnut Commission, Borges SA, and Morella Nuts donated nuts to the study. One or more authors reports board membership, lecture fees, grant support, consulting, fees for educational presentations, travel support, and/or other support from one or more of the ***owing: Research Foundation on Wine and Nutrition (FIVIN), Beer and Health Foundation, European Foundation for Alcohol Research (ERAB), Instituto Cerventes, Fundación Dieta Mediterránea, Cerveceros de España, Lilly Laboratories, AstraZeneca, Sanofi*Aventis, Novartis, Amgen, Bicentury, Grand Fountaine, International Nut and Dried Fruit Council, Danone, Font Vella Lanjaron, Nuts for Life, Eroski, Nut and Dried Fruit Foundation, Eroski, Menarini, Mediterranean Diet Foundation, Residual Risk Reduction Initiative (R3i) Foundation, Omegafort, Ferrer International, Abbott Laboratories, Merck and Roche, Esteve, Mylan, LACER, Rubio Laboratories, Kowa, Unilever, Boehringer Ingelheim, Karo Bio, FIVIN, Cerveceros de España, Brewers of Europe (Belgium), Wissotsky Tea (Israel), California Walnut Commission, Merck Sharp & Dohme, Alexion, Aegerion, Amgen, and/or Pfizer, outside of the submitted work. Dr Mozaffarian reports ad hoc honoraria or consulting fees from Boston Heart Diagnostics, Haas Avocado Board, AstraZeneca, GOED, DSM, and Life Sciences Research Organization and has received chapter royalties from UpToDate. He is also named on a patent held by Harvard University for the use of trans-palmitoleic acid in the identification and treatment of metabolic disease. He received support for his comment from the National Heart, Lung, and Blood Institute, National Institutes of Health.

Lancet Diabetes Endocrinol Published online June 6, 2016. Abstract Comment

Hacer clic para expandir...

Malditos poco agraciados dijo:

Buena aportación y muy reciente, gracias Baby. KinderWeno tiene razón, es muy interesante saber quién lo financia, tanto en investigaciones a favor como en investigaciones en contra, el problema es que a veces eso está muy pero que muy oculto.

Hacer clic para expandir...

BABY dijo:

No creas que está tan oculto, cada vez menos, pues las buenas revistas obligan a referir los conflictos de intereses para publicar el articulo, otra cosa es que lo hagan al 100% (en el final de la noticia aclaran los colaboradores del ensayo). El problema es que acceder al artículo original no es fácil (si al abstract), pues hay que estar suscrito a la revista en cuestión. Muchas consejerías de salud y universidades tienen pagadas las suscripciones a las revistas más importantes, pero no a todas.



By emphasizing calorie and fat restriction, such advice has produced "paradoxical warnings and caveats about eating healthy, high-fat foods" and fostered the proliferation of low-fat foods — often high in sugar and carbohydrates— in the US diet.

"[M]odern scientific evidence supports an emphasis on eating more calories from fruits, nuts, vegetables, beans, fish, yoghurt, phenolic-rich vegetable oils, and minimally processed whole grains; and fewer calories from highly processed foods rich in starch, sugar, salt, or trans-fat. We ignore this evidence — including these results from the PREDIMED trial — at our own peril," he concluyes.



Estos párrafos resumen muy bien el nuevo paradigma que está asomando poco a poco. No olvidéis que la evidencia científica se acaba imponiendo siempre, la industria es poderosa, pero no puede ocultar la realidad todo el tiempo. Y la industria de los alimentos más saludables (ver post de arriba) también juega. Lo que yo pienso es que el cambio de hábitos para el consumidor es muy complicado, el ciudadano medio no está dispuesto a asumir en general las recomendaciones para mejorar su salud (tanto en mejora de alimentación o de actividad física).

Hacer clic para expandir...

Sunwukung dijo:

esto es falso, las recomendaciones de grasa no bajan del 25% de las calorías (sigue siendo alto), y el consumo promedio en EEUU está por encima del 30%

Hacer clic para expandir...

Malditos poco agraciados dijo:

Abro nuevo hilo sobre el tema pero sin la pretensión de que sea un hilo de discusión sino una recopilación de estudios, análisis, estadísitcas y evidencias científicas sobre la idonediad para el ser humano de una dieta alta en grasas frenta a la actual pirámide nutricional que las desaconseja.

Repito, no es un hilo para crear polémica sino para recopilar información de carácter científico y/o estadístico, a ser posible. Gracias.

Hacer clic para expandir...

1. Menor cantidad de energía es necesaria para procesarlo.
2. Para el mismo peso mayor cantidad de gramos hay, y por lo tanto más rápido se procesa, hay mayor disponibilidad al principio y dura menos tiempo.

reconvertido dijo:

Te voy a dar pistas de por donde va el tema.

El tema va de que los médicos son incapaces de comprender un análisis multivariante, es decir, aquel en el cual varía más de una variable.

El problema de elevar un componente de una dieta es que, se bajan los demás.
Así que NO es un efecto único, sino doble (o triple).
Es la subida de lo que quieres, y la bajada del resto.
Y por eso tenemos dietas milagro etc y todas parecen funcionar.

Las dietas altas en grasas, tiene en común con las dietas hipocalóricas, las dietas disociadas, las dietas de "un alimento", la paleodieta o la dieta Atkins (hiperproteica) que... Disminuyen el consumo de carbohidratos (ch en algún lado de este texto).
Pero de todo tipo de carbohidratos, complejos y simples.
Así que disminuyen el consumo de azúcares refinados.
Los ch complejos son de digestión y asimilación lenta y escalonada y los simples son de asimilación rápida y explosiva (todo a la vez).
Los ch complejos son cosas como pasta, arroz, etc
Los ch simples son azúcares de todo tipo.

El problema viene de lo siguiente:
Los azúcares añadidos son NOCIVOS.
Los azúcares añadidos pueden ser sacarosa (el azúcar blanca, que es una molécula de glucosa y una de fructosa) o HFCS (High Fructose Corn Syrup, sirope de maíz de alto contenido en fructosa, conocido en etiquetado como almidón de maíz, almidón modificado, fibra soluble, etc), o fructosa directamente.

Esto puedes verlo en el vídeo "sugar, the bitter truth" de
[youtube]https://www.youtube.com/watch?v=dBnniua6-oM[\youtube]

Aquí sobre el Dr Lustig:
https://en.wikipedia.org/wiki/Robert_Lustig

Decir que la fructosa cuando se ingiere con gran cantidad de fibra vegetal se porta como un carbohidratos de absorción lenta.
Por eso los zumos son perniciosos y las frutas son buenas.

Respecto de los carbohidratos más o menos complejos (pasta, arroz, patatas) pues repetir lo de absorción lenta y absorción rápida.
Y decir que el truco está en la fibra, como con la fructosa de las frutas.
Tómalos siempre con verduras, que llevan fibra y retasan su absorción.
Respecto de los carbohidratos provenientes de harinas harinas, pasta, panes, etc), decir que las harinas, cuanto más refinadas son (de grano más fino) más engordan.
Esto es así por fenómenos físico-químico, ya que cuanto más fino es el grano:

1. Menor cantidad de energía es necesaria para procesarlo.
2. Para el mismo peso mayor cantidad de gramos hay, y por lo tanto más rápido se procesa, hay mayor disponibilidad al principio y dura menos tiempo.

De esta manera, los carbohidratos de absorción lenta se transforman en carbohidratos de absorción rápida, provocando un pico de insulina.
Es decir, cocinalos con fibra (verduras), que además aportan micronutrientes.

El arroz si se sofrie y se deja enfriar, disminuye su índice glicémico.
Las patatas enfriadas parece ser que lo mismo.

Respecto de los cereales, olvídate de los cereales procesados, porque la gran mayoría lleva azúcar, y olvídate de los corn flakes son máiz, maíz, maíz) y vete al muesli, que es cereal crudo con alto contenido en avena.


Respecto de las grasas decir que las grasas animales en exceso NO son buenas, producen arterioesclerosis (creo que hasta a los leones), y ayudan al desarrollo de varios tipos de cánceres (colorrectal, próstata, etc)
Así que es mejor sustituirlas por grasas vegetales buenas, tipo aceite de oliva, frutos secos y aguacate.
El aceite de girasol creo que es cardiosaludable también y el coco crudo también.

Y ahora sigue metiéndote grasa por un tubo.
Si consigues entender que el problema no es la subida de grasas, sino la bajada de azúcares asociada, habrás dado un gran paso.


Te pondría los enlaces, pero no tengo tiempo actualmente.
Los puedes ir buscando tú poco a poco.

Hacer clic para expandir...

OGULNIO dijo:

Low-carbohydrate nutrition and metabolism. - PubMed - NCBI

Low-carbohydrate nutrition and metabolism.
Westman EC1, Feinman RD, Mavropoulos JC, Vernon MC, Volek JS, Wortman JA, Yancy WS, Phinney SD.
Author information
Abstract
The persistence of an epidemic of obesity and type 2 diabetes suggests that new nutritional strategies are needed if the epidemic is to be overcome. A promising nutritional approach suggested by this thematic review is carbohydrate restriction. Recent studies show that, under conditions of carbohydrate restriction, fuel sources shift from glucose and fatty acids to fatty acids and ketones, and that ad libitum-fed carbohydrate-restricted diets lead to appetite reduction, weight loss, and improvement in surrogate markers of cardiovascular disease.

Hacer clic para expandir...

Sunwukung dijo:

McDougall Newsletter: February 2013

The Nomadic Kirghiz and Dzungarian Plainsmen

In the 1920’s, Kuczynski reported on the nomadic plainsmen of the Kirghiz and Dzungarian Steppes in Central Asia and estimated that they consumed an astonishing 20 liters of fermented mare’s milk, and between 10 to 20 pounds (4.5 to 9kg) of meat per day.1 2 Lack of systematically documented dietary data however suggests that these findings could have been slightly overestimated, as evidently has been the case for early researcher's estimates of the Masai's intake of milk, meat, cholesterol and total energy.3 Nevertheless, these nomadic plainsmen consumed enormous quantities of organic pasture raised animals foods, perhaps among the largest ever documented.

Kuczynski noted that these nomads, evidently largely as a result of their diet experienced a high incidence of obesity, premature extensive atherosclerosis, contracted kidney, apoplexy, arcus senilis, and gout.4 5 In specific, Kuczynski asserted that:2

They get arteriosclerosis in an intense degree and often at an early age as shown by cardiac symptoms, nervous disordes, typical changes of the peripheral vessels, nephrosclerosis and, finally, apoplectic attacks. Even in men thirty-two years old I frequently observed arcus senilis.

1
The Nomadic Kirghiz Plainsmen
Kuczynski compared the diet and health of these nomadic plainsmen with Russian peasants, who had an apparent low incidence of these conditions while consuming a vastly different diet. Their diet was based on soup, bread, pickles, potatoes, with very little meat, but consumed large amounts of alcohol.5 In comparison to the nomadic plainsmen, Kuczynski asserted in regards to these Russian peasants that:2

Repeatedly I found at the age of about seventy years no signs of arteriosclerosis, no arcus senilis, etc.; they were men of youthful appearance, with no grey in their still abundant growth of hair, and with their picante functions still intact.
For more information regarding the health of nomadic populations, Don Matesz has previously posted an informative review addressing the high rates of obesity, cardiovascular disease and cancer among the modern, still largely nomadic Mongols consuming diets rich in organic pasture raised animal foods.

más claro el agua

Hacer clic para expandir...