Diabetics and non diabetics on a higher fat/low carbohydrate diet lose over 3 times as much weight as those on a "healthy-eating" (high carbohydrate/lower fat) diet

This post includes a synopsis of a study published in Diabetic Medicine 2007 Dec;24(12):1430-5 and a recipe for Tomato, chili pepper, and sweet onion frittata.

Study title and authors:
A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects.

Dyson PA, Beatty S, Matthews DR.

Books:

Oxford Centre for Diabetes, Endocrinology and Metabolism, Churchill Hospital, Oxford, UK. pam.dyson@orh.nhs.uk

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/17971178

This study of 13 diabetic and 13 non diabetic subjects evaluated whether a low carbohydrate diet could allow diabetic and non diabetic subjects to lose weight.

Subjects followed either a higher fat/low carbohydrate diet or a "healthy eating" (higher carbohydrate/lower fat) diet following Diabetes UK nutritional recommendations.

After 3 months both diabetics and non diabetics on the low carbohydrate diet lost over 3 times as much weight as those on the "healthy-eating" (high carbohydrate) diet.

Obesity is linked to diabetes so the weight reducing higher fat/low carbohydrate diet is more effective at treating diabetes than the Diabetes UK "healthy eating" diet.

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Recipe of the day

Tomato, Chili Pepper, and Sweet Onion Frittata

Ingredient list:
1 10-ounce can of diced tomatoes and chilies

Food Mall: Eggs

Three fresh eggs

Sweet yellow onion
Garlic powder
Black pepper
Dried cilantro
Salt
Extra virgin olive oil

Directions:
Pre-heat oven to 350 degrees. Chop enough onion to cover the bottom of a small frying pan. Open can and transfer tomatoes and chilies to an air-tight container to refrigerate leftovers. Crack three eggs into a small mixing bowl. Add salt, black pepper, garlic powder, and dried cilantro to taste. I’ve been on a cilantro-kick lately and have been adding it heavily. Stir with a fork or whisk to mix well.

Heat one tablespoon of oil in the bottom of a small frying pan over medium heat on the stove top. Add onion and let cook in the hot oil. Add tomatoes and chilies to the frying pan using a fork or slotted spoon to reduce the transfer of liquid. I need 2 fork full’s to cover the surface of the skillet. Let the mixture cook a bit, and then pour eggs over the vegetables and let cook until the edges begin to brown and can be edged away from the sides of the pan with a spatula (one or two minutes). Move the frying pan to the oven and let bake about six minutes until the eggs set fully and the top becomes firm to the touch. When done, remove from the oven and transfer to a plate.

Tomato, Chili Pepper, and Sweet Onion Frittata

Review of six studies finds that reduced carbohydrate diets are safe and effective for people with type 2 diabetes

This post includes a summary of a paper published in the Journal of Human Nutrition and Dietetics 2008 Dec;21(6):530-8 and a recipe for chili colorado.

Study title and author:

Books:

A review of low and reduced carbohydrate diets and weight loss in type 2 diabetes.

Dyson PA.

Oxford Centre for Diabetes, Endocrinology & Metabolism, Churchill Hospital, Headington, Oxford, UK. pamela.dyson@ocdem.ox.ac.uk

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/18759958
 
This review of six studies found that reduced carbohydrate diets are safe and effective for people with type 2 diabetes.

All six studies also reported reductions in body weight.

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Recipe of the day

Chili Colorado

Ingredients:

Food Mall: Beef Stew Meat

4 cups water

7 dried New Mexico chilies
3 dried California chilies
3 dried Chile de Arbol
1 yellow onion, diced
5 garlic cloves, minced or 2 teaspoons crushed garlic
2 tablespoons coconut oil
2.5 lbs beef stew meat
2 tablespoons ground cumin
2 tablespoons dried oregano
2 cups beef broth
2 – 6oz cans of tomato paste
Black pepper and sea salt to taste

Instructions:
Rinse the dried chilies and place them in a pot with the 4 cups of water. Bring to a boil, turn the heat off and let the chilies soak in the water for 30 minutes. While the chilies are soaking, dice your onion and garlic. Heat the oil in a large soup pot and add the onions. Cook the onions until they start to brown. Add the garlic and the beef to the onions and brown the beef for 7-10 minutes. Add the beef broth, tomato paste, cumin, oregano, salt and pepper to the beef. Bring to a boil, turn down to medium low or low and let simmer. While the beef is simmering, it’s time to prepare the peppers. Remove the stems from the peppers and place the peppers in a food processor with half of the liquid that the peppers were boiling in. Pulse the peppers until smooth. Using a sieve, pour the ground peppers through the sieve and into the pot with the beef. Use a spoon to help the contents through the sieve, leaving behind the seeds and any of bits of pepper skin. Pour the remaining cooking liquid through the sieve as well into the pot. Bring to a boil, turn back down to low and let the Colorado simmer for 2 hours or until your meat is tender. Serve with avocado and cilantro.

Chili Colorado



34% more weight loss on a low carb diet compared to a low fat diet

This post includes a summary of a paper published in Cardiovascular diabetology 2009 Jul 18;8:36 and a recipe for chicken and chard.

Study title and authors:
A randomized controlled trial on the efficacy of carbohydrate-reduced or fat-reduced diets in patients attending a telemedically guided weight loss program.

Books:

Frisch S, Zittermann A, Berthold HK, Götting C, Kuhn J, Kleesiek K, Stehle P, Körtke H.

Klinik für Thorax- und Kardiovaskularchirurgie, Herzzentrum NRW, Ruhr Universität Bochum, Bad Oeynhausen, Germany. sfrisch@hdz-nrw.de

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/19615091

The study revealed that the carbohydrate-reduced diet was more beneficial with respect to weight loss and cardiovascular risk factors compared to the fat-reduced diet.

Subjects lost 34% more weight on the low carb diet compared to the low fat diet.

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Recipe of the day

Chicken and Chard

Food Mall: Boneless Chicken Breasts

Ingredients:

2 tablespoons coconut oil

5 garlic cloves, minced
½ red onion, diced
2 bunches of rainbow chard, roughly choped
1.5 lbs boneless chicken breasts, cut into bite size pieces
1 – 4oz can of roasted diced green chile’s
1 teaspoon ground cumin
1/8 teaspoon of ground all spice
Sea salt and black pepper to taste
Small handful of raisins and raw sliced almonds for garnish

Instructions:
In a large wok or skillet heat the coconut oil over medium heat. Add the onions and saute until they start to turn translucent. Add the chicken and cook for 3-5 minutes or until almost cooked through. Add the garlic and saute together with the chicken and onions for another 2-3 minutes. Add the salt, pepper, cumin, allspice, and the can of chile’s and mix well. Add the chard and cook until the chard is wilted, about another 3-4 minutes. Serve with a sprinkle of raisins and almonds.

Chicken and Chard



Excess liver fat reduced on a low carbohydrate diet

This post includes a summary of a paper published in the British Journal of Radiology 2006 Sep;79(945):712-5 and a recipe for omelet muffins.

Study title and authors:
Low-carbohydrate diet induced reduction of hepatic lipid content observed with a rapid non-invasive MRI technique.

Books:

Hollingsworth KG, Abubacker MZ, Joubert I, Allison ME, Lomas DJ.

Department of Radiology, University of Cambridge and Addenbrookes Hospital, Level 5, Box 219, Addenbrookes Hospital, Cambridge CB2 2QQ, UK.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16940371?dopt=Abstract

The study investigated what effect a low carbohydrate diet has on liver fat.

It found all subjects demonstrated significant reductions in liver fat on the low carbohydrate diet.

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Recipe of the day

Omelet Muffins

Ingredients:

■6 eggs

Food Mall: Eggs

■1/4 – 1/2 cup cooked meat, cut or crumbled into small pieces

■1/2 cup diced vegetables
■1/4 tsp salt
■1/8 tsp ground pepper
■1/8 cup mayonnaise
■1/8 cup water

Directions:
Preheat oven to 350 degrees. Generously grease 6 muffin tins with butter or coconut oil or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.

In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.

Spoon or scoop into the muffin cups.

Bake for 18-20 minutes until a knife inserted into the center of an muffin/omelet comes out almost clean. The omelets will continue to cook for a minute or two after removed from the oven. Remove the omelets from the muffin cups and serve, or cool completely and store for another day.

Omelet Muffins



Low carb diets lower the risk of heart disease compared to high carb diets

This post includes a synopsis of a paper published in Lipids Volume 45, Number 10, 907-914 and a recipe for sweet potato cayenne battered sea bass.

Study title and author:
Atherogenic Dyslipidemia: Cardiovascular Risk and Dietary Intervention

Kiran Musunuru

Books:

This paper can be accessed at: http://www.springerlink.com/content/20u44k0741h4v375/

Atherogenic dyslipidemia comprises a triad of increased blood concentrations of small, dense low-density lipoprotein (LDL) particles, decreased high-density lipoprotein (HDL) particles, and increased triglycerides. A typical feature of obesity, the metabolic syndrome, insulin resistance, and type 2 diabetes mellitus, atherogenic dyslipidemia has emerged as an important risk factor for myocardial infarction and cardiovascular disease.

Low-carbohydrate diets appear to have beneficial lipoprotein effects in individuals with atherogenic dyslipidemia, compared to high-carbohydrate diets, whereas the content of total fat or saturated fat in the diet appears to have little effect.

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Recipe of the day

Sweet Potato Cayenne Battered Sea Bass

Food Mall: Sea Bass

Ingredients:

■1/2 pound fresh sea bass, without skin

■3/4 tbsp Irish or other organic butter
■pinch of pink Himalayan sea salt
■1/4 tsp cayenne –
■1/8 – 1/4 tsp cinnamon
■1/8 cup Sweet Potato flour

Instructions:
This will be best if you use a cast iron pan. Heat pan on medium – high and melt 1/2 tbsp butter. Rub cayenne and cinnamon very gently onto “only” one side of your sea bass, cautiously wet with some water sprinkles. (Make sure that you don’t rub the cayenne and the cinnamon off.)

Now batter sea bass with sweet potato flour and carefully pat to get rid of excess flour. Carefully place the fish into the golden bubbling butter, reduce heat to medium, cook for 3 – 5 minutes on each side and enjoy with some fresh vine ripe tomato and a Thai chili or your favorite side dish. Put the other 1/4 of the butter on top of the side that you’ll flip.

Sweet Potato Cayenne Battered Sea Bass