Mediterranean diet plus olive oil associated with reduced breast cancer risk

A major change in my diet has been the increase in fish, fruits and veggies, but, I have changed my opinion on olive oil and no longer try to avoid it completely. I do still keep the use of olive oil very low–less that 1 Tbs per day.

ClinicalNews.Org

Public Release: 14-Sep-2015

The JAMA Network Journals

Eating a Mediterranean diet supplemented with extra virgin olive oil was associated with a relatively lower risk of breast cancer in a study of women in Spain, according to an article published online by JAMA Internal Medicine.

Breast cancer is a frequently diagnosed cancer and a leading cause of death in women. Diet has been extensively studied as a modifiable risk factor in the development of breast cancer but epidemiologic evidence on the effect of specific dietary factors is inconsistent.

The Mediterranean diet is known for its abundance of plant foods, fish and especially olive oil. Miguel A. Martínez-González, M.D., of the University of Navarra in Pamplona and CIBEROBN in Madrid, Spain, and coauthors analyzed the effects of two interventions with the Mediterranean diet (supplemented with extra virgin olive oil [EVOO] or nuts) compared with advice to women to follow a low-fat…

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Most adults believe their diets meet nutritional requirements, despite prevalence of diseases associated with deficiencies

Almost none of these people probably know that omega-6 competes with omega-3 and the more omega-6 you eat, the more omega-3 you need to balance it. Most probably don’t even know where they are getting all the omega-6. Doctors really need to start measuring the omega-6/3 ratio in people.

ClinicalNews.Org

Public Release: 8-Sep-2015

Survey reinforces further understanding of dietary deficiencies and optimum nutrition needed

New data finds most adults believe their diets meet nutritional requirements, despite prevalence of diseases associated with deficiencies

Tonic Life Communications USA

September 8, 2015, New York, New York- Data from a three-country survey seeking to understand beliefs of adults on the role of diet for optimal health, as well as consumption of key micronutrients including Omega-3 and Vitamin D, will be published in the November/December issue of Nutrition Today. The survey of 3,000 American, British and German adults found that 72 percent reported having a “healthy” or “optimal” diet and more than half (52 percent) believed they consume all the key nutrients needed for optimal nutrition through food sources alone. However, the prevalence of chronic diseases in these countries suggests respondents may be overestimating how healthy their diets are. While research indicates that Omega-3s…

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Confusing the Facts About the Fats

Here is an article the is right in its specific statements but it misses the important details.

New evidence raises questions about the link between fatty acids and heart disease

http://www.sciencedaily.com/releases/2014/03/140317174502.htm

The article correctly states that there is not sufficient evidence to support the guidelines restricting saturated fat consumption. It also states that evidence does not support high consumption of unsaturated fats like omega-6 or omega-3. Both statements are true in a literal sense.

Saturated fats are not all the same, technically, vinegar is a fatty acid. Short chain fatty acids, like vinegar or coconut oil, are clean burning fuel. By that I mean they do not create free radicals when they are used to generate energy in our cells like glucose does. There is good evidence that high levels of certain saturated fats on our cell –specifically palmitic acid is harmful, but that fat in our cells can come from eating sugar or from eating too much in general and that includes sugar or saturated fat.

When it comes to polyunsaturated fats, we need both omega-6 and omega-3 to survive, but we need them to be balanced. Studies are repeatedly ignoring that fact! If you have really high levels of omega-6, like most Americans, it will take lots of omega-3 to balance that. If you already have a balance, taking more omega-3 will have little or no benefits.

Given the food choices we have in the US, it is almost impossible to avoid getting enough omega-6, it is hard to avoid getting too much. Getting enough omega-3 to balance the omega-6 is what we need for good health.

What we really don’t need in our diet is hollow calories–calories that come from refined carbs like sugar and flour. There are many vitamins, minerals and specific fats that we need to keep our bodies healthy. If we are not very active, it is hard to do that within the limited calories we can eat without gaining weight. If we are active, it makes it easier to get all of our requirements without gaining weight, but we still need to maintain a balance in essential fats.