 While eating healthy fats, such as omega-3 fats, is recommended by SuperFoodsRx for improving heart health, diabetes, and inflammation, have you ever wondered if adding healthy fats to your diet is possible without increasing your total fat and caloric intake? Well, a study published in the July issue of the Journal of the American Dietetic Association, says, Yes you can.
The study examined whether a total dietary pattern that includes walnuts would result in low-fat, energy-controlled diets with optimal dietary fat proportions for patients with type-2 diabetes. The study was conducted with 55 free-living men and women with established type-2 diabetes. Participants were randomly assigned to one of three groups: low-fat (general advice), modified low-fat (total diet advice using exchange lists to differentiate omega-3 rich foods), walnut-specific (modified low fat including 1 oz. walnuts/day). Dietary intakes and clinical outcomes were measured at baseline, and at 3 and 6 months. Dietary goals were: less than 10% of energy from saturated fat, 7% to 10% of energy from poly-unsaturated fat (PUFA), adequate omega-3 PUFA (>or=2.22 g alpha-linolenic acid, >or=0.65 g EPA+ DHA) and omega-6 to omega-3 ratio less than 10. The proportion of subjects achieving dietary goals and major food sources of fat were determined. At baseline, dietary intakes were not significantly different between groups. No group and few individuals (10%) were consuming adequate PUFA, with meat the main source of dietary fat (22% total dietary fat). At 3 and 6 months, energy and macronutrient intakes were similar among groups. However, the walnut group was the only group to achieve all fatty acid intake targets and had the greatest proportion of participants achieving targets. Walnuts were the main source of dietary fat (31%) and omega-3 PUFA (50%), while 12 ounces of oily fish per day provided a further 17% of omega-3 PUFA consumed by this group. The wonder of walnuts appears again and reinforces the fabulous SuperFoods eating plan. This study showed that the regular inclusion of walnuts in the diet helps achieve optimal fat intake proportions without negative effects on total fat or energy intakes in patients with type-2 diabetes mellitus (Gillen, et al., 2005). This is exactly what is described in SuperFoodsRx. All that you need to do is replace unhealthy fats with nutrient-dense healthy sources, such as walnuts. Walnuts are such an excellent fat because not only are they a rich source of vitamin E, zinc, selenium and fiber, are low in saturated fat, but also because they are a rich source of the ever-essential omega-3 fats. This study from the Journal American Dietetic Association also included 12 ounces of oily fish per day as an additional source of omega-3 fats. Following the SuperFoods’ eating plans will show you how to include fish in your weekly menu. However, if just the thought of fish makes your nose curl (or your intake is low or inconsistent), then I highly recommend taking an omega-3 fish oil supplement. The SuperFoodsRx supplement plan is an excellent option since it not only includes the essential omega-3 fats, but also has the micronutrients and antioxidants to support the use of omega-3 fats. References Gillen LJ, Tapsell LC, Patch CS, et al. J Am Diet Assoc. 2005; Jul;105(7):1087-96. |
