6. juni 2012

Nye kostanbefalinger en halv fed sejr ;)

I går kom der forslag til nye nordisk nærings anbefaling som de vist hedder på dansk.
Hos kostdoktorn synes de at det er en halv sejr.
Det betyder at anbefalingen for fedt, kulhydrater samt protein ændres lidt
Fedtet stiger fra max 25-35 % til max 40%
Det fedt der især stiger, er typisk nok det enkeltumættet
som bør udgøre 10-20 % af kalorierne (før 10-15%)
Mættet fedt fastholdes på 10 % ( ? )
Flerumættet fedt også  5-15 % (?)
Egentlig synes jeg det er fint nok at fedtet stiger (ligesom sidste år i Frankrig), men den der hovedløse fastholdelse i at mættet fedt er farlig, er deprimerende......
Det sjove er at jeg slet ikke kan få anbefalingerne af at spise margarine og vegetabilsk olie til at hænge sammen med, en flerumættet andel på 5-15 % ...margarine og de fleste vegetabilske olier er FU.
Olivenolie, macadamianødde og olie er overvejent EU og faktisk indeholder oksefedt også ca 40 % en EU  og svinefedt er overvejent EU med 48 % EU
Protein stiger fra 10- 15 % til 20 % - så i praksis levner det omkring 40 % til kulhydrater mod 55-60 % ... så lidt sker der - men desværre alt for lidt.
Egentlig er jeg ikke specielt interesseret i makro %.- da det ikke giver særlig meget mening i længden. Nogen gange har jeg en % fordeling på
25 % protein, 25 % kulhydrat og 50 % fedt - andre gange er det mere i omegnen af 20 % protein, 30-40 % kulhydrat og 40- 50 % fedt. Lidt alt efter årstid og lyst.
Kvaliteten af ens mad er langt mere interessant imo.
Maria har også skrevet lidt om de nye anbefalinger.
Så er der mere guf hos Marks daily apple- her har han gode svar til spm om ens højfede kostplan ;)

Isn’t all that fat gonna glom onto your arteries?”
That isn’t how it works. Atherosclerosis is caused by oxidized LDL particles penetrating the arterial wall, inciting inflammation, and damaging the arterial tissue. It is not caused by fat mechanistically attaching itself to the surface of the arteries like fat in a kitchen pipe. Also, it’s not like you eat some butter and that butter gets directed straight into your bloodstream. Your blood doesn’t have oil slicks running through it, or congealed droplets of grease gumming up the passageways. You are the product of millions upon millions of years of evolution, and I think our bodies can do better than trying to ape modern plumbing.
Response: “My arteries are not pipes. Fat is not solidifying in my blood like it can in the plumbing. Atherosclerosis is a complex process with dozens of factors beyond what’s in your diet, let alone the fat content.
“Isn’t all that cholesterol gonna raise your cholesterol?”
If I were a rabbit, sure. When you feed cholesterol to an herbivorous animal, like a rabbit, whose only encounters with dietary cholesterol occur in a lab setting, their blood lipids will increase and they will usually develop atherosclerosis. For many years, the “cholesterol-fed rabbit” was a popular model for studying heart disease and gave rise to the now-popular idea that dietary cholesterol also elevates blood lipids in humans (thus immediately condemning them to a heart attack, naturally). Except it isn’t the case. Save for a select few who are “hyper-responders,” the vast majority of people can eat cholesterol without it affecting their cholesterol levels. And even when dietary cholesterol affects blood lipids, it’s usually an improvement, increasing HDL and the HDL:TC ratio while leaving LDL mostly unchanged. As for where all that blood cholesterol comes from, we make pretty much all the cholesterol in our blood in-house, and dietary cholesterol tends to suppress endogenous cholesterol synthesis. Boy, between “staying local” and “only making as much as we need,” our livers are downright green. I bet our HDL is GMO-free and organic to boot (not so sure about those sneaky LDL particles, though).
Response: “Dietary cholesterol does not affect total blood cholesterol. In fact, when we do eat cholesterol, our bodies make less of it to keep our blood levels in balance.”
“Isn’t all that fat gonna make you fat?”
Fat doesn’t make you fat. While you can technically overeat enough fat calories to accumulate adipose tissue, thus getting fat, this is a difficult feat, for two primary reasons:
Fat is very satiating, especially when paired with low-carb eating. Grass-fed pot roast, ribbed with yellow fat, connective tissue, and ample protein is far more filling than some crusty bread spread with butter. You’ll eat a decent slice of the former and be done, but you could easily polish off half a loaf of the latter with half a stick of butter and still be hungry. Fat gain requires a caloric excess, and it’s difficult to achieve one going on a high-fat, low-carb diet.
Dietary fat in the presence of large amounts of dietary carbohydrates can make it difficult to access fat for energy, while dietary fat in the presence of low levels of dietary carbohydrates makes it easier to access fat for energy. Couple that with the fact that fat and carbs are easier to overeat together, and you have your explanation. In fact, studies have shown that low-carb, high-fat diets not only reduce weight, they also retain or even increase lean mass. That means it’s fat that’s being lost (rather than the nebulous “weight”), which is what we’re ultimately after.
Response: “No. Caloric excess determines fat accumulation, and eating a high-fat, low-carb diet is the easiest way to inadvertently reduce calories without sacrificing satiation or satisfaction. It also improves your ability to access stored body fat rather than lean mass, which is helpful for fat loss.”
But Dean Ornish/my mom/Walter Willet/the AHA/my doctor said saturated fat will give you heart attacks.”
They all may say that, and sound pretty convincing as they say it, but the science says differently. I tend to listen to the science, rather than what I think the science is saying:
  • A 2011 study found that “reducing the intake of CHO with high glycaemic index is more effective in the prevention of CVD than reducing SAFA intake per se.”
  • From a 2010 study out of Japan, saturated fat intake “was inversely associated with mortality from total stroke.”
  • A 2010 meta-analysis found “that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.”
That looks pretty clear cut to me.
Response: “The most recent studies have concluded that saturated fat intake likely has no relation to heart disease, contrary to popular opinion.”
“Where do you get your energy?
I get my energy from fat, both dietary and stored body fat. At 9 calories per gram, fat is the densest source of energy. I’m not sure if you’ve noticed, but humans tend to store it on their bodies. That’s not just for show, you know. We actually store it in our bodies as energy for later, for leaner times, for when food isn’t available. Fat is the ideal energy source for life’s daily activities; walking, working, even going for a hike or a light jog all access the oxidative, or fat-based energy pathway. Carbs only really come into play when you’re doing repeated bouts of intense exercise, like sprint intervals or high-intensity endurance training. But for just about everything else? Fat is king.
Response: “Fat is the body’s preferred and most reliable form of energy, which is why we store excess energy as fat on our bodies. Unless you think we accumulate body fat just to make pants fit tighter.”
But isn’t fat totally free of nutrients? How do you get your vitamins if you’re eating all that fat?”
The richest source of natural tocotrienols (vitamin E), potent antioxidants, is red palm oil – a fat.
One of the richest sources of choline, a vital micronutrient for liver function, is egg yolk – a fat.
One of the better sources of vitamin K2, an oft-ignored nutrient involved in cancer prevention, arterial health, and bone metabolism, is grass-fed butter – a fat.
The best dietary source of vitamin D, a nutrient most people are deficient in, is cod liver oil – a fat.
See what I mean? Also, even when you’re cooking with a fat that doesn’t contain many vitamins, that fat is still going to improve the bioavailability of the fat-soluble vitamins (like A, D, E, K, K2) in the food you’re cooking.
Response: “Certain fats, like egg yolks, palm oil, extra virgin olive oil, cod liver oil, and grass-fed butter, are some of the most nutritious foods in existence. And without fat in your meals, you often won’t absorb all the nutrients that are present in other foods like leafy greens, since many of them require fat for full absorption.”
Doesn’t the brain run on carbs, not fat?”
Yes, the brain requires glucose. That is true. However, the brain is more of a gas/diesel hybrid. It can run on both fat and glucose. Ketones, derived from fatty acids, can satisfy the majority of the brain’s energy needs, sparing the need for so much glucose. You’ll still need some glucose, as the brain can’t run purely on ketone bodies, but you won’t need nearly as much. And, best of all, your brain will run more efficiently on a combination of ketones and glucose than on glucose alone.
That improved efficiency means you can actually function without food. Since you have ample brain energy stores on your body (even the lean among us have enough body fat to last for weeks), and a high-fat diet allows you to access that body fat for brain energy, you’ll no longer suffer brain fog just because your afternoon meeting went a little long and you missed lunch. Instead, you’ll enjoy steadier, more even energy in mind and body.
Additionally, your body, through a process know as gluconeogenesis, can make up to 150 grams of glucose a day – more than the brain even needs (roughly 120 grams/day).
Response: “While it’s true that the brain requires some glucose for energy, using fat-derived ketones as well can make the brain run more efficiently and reduce its glucose requirements. On top of that, your body can probably create more glucose than your brain even requires.”
Compared to last week’s grains post, there were fewer entries today, the simple reason being that while grains are hyped beyond belief, people have but a few scant – albeit robustly defended – justifications for fearing dietary fat. The backlash almost always revolves around the visceral fear of “fat.” It’s a scary word, after all, but it shouldn’t be. No one should fear something so vital to life, so crucial for nutrient absorption and hormonal function, and so delicious with roasted vegetables.
Hopefully, these responses will help curb some of that fear.

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