Maddy

FAT - and not just fish oils either!

Fat

While high fiber diets seems to be prudent, simply advocating low-fat diets might not be the best suggestion for all insulin resistant subjects. Research indicates the type of fat consumed might be an important consideration. While available information suggests a diet lower in saturated fats might be an advantage, evidence also suggests diets rich in monounsaturated fats might be of benefit, particularly for type 2 diabetic people with insulin resistance.

A diet higher in monounsaturated fat appeared to provide an advantage over a fiber-rich, high-carbohydrate, low-fat diet on body fat distribution among type 2 diabetic subjects. The diet higher in monounsaturated fat generated proportional body fat loss from both upper and lower body. In contrast, the fiber-rich, high-carbohydrate, low-fat diet resulted in a disproportionate loss of lower-body fat, worsening the ratio between upper and lower body fat distribution. 49 Since evidence supports the association between obesity, abdominal body fat distribution, and insulin resistance, and because among obese men loss of weight and a decrease in the waist-hip ratio are closely associated with improved insulin sensitivity, 50 the diet higher in monounsaturated fat seems to have produced a more favorable impact on metabolism.

Parillo et al randomly assigned 10 people with type 2 diabetes to a 15-day period of either a high-monounsaturated/low-fat diet (40-percent carbohydrate, 40-percent fat, 20-percent protein, and 24 grams of fiber) or a low-monounsaturated/high-carbohydrate diet (60-percent carbohydrate, 20-percent fat, 20-percent protein, and 24 grams of fiber). Their results suggested the high-monounsaturated/low-carbohydrate diet had a more significant impact on improving insulin sensitivity.

Some research has called into question the wisdom of recommending low-fat, high-carbohydrate diets. 53-55 Evidence suggests the macronutrient composition of the diet might play an important role in fat deposition, 56 and so might consequently influence insulin resistance. Several authors, after reviewing available scientific evidence, have suggested that low fat, high carbohydrate diets might contribute to metabolic problems, and certainly do not appear to be capable of reversing insulin resistance, obesity, or Syndrome X

More on Fat

Like cholesterol, dietary fats can be good or bad. While your body does need some fat for proper functioning, the challenge is to choose foods with the right kinds of fat and avoid foods with the wrong kinds. Two types of fat – saturated fats and trans fats – raise blood cholesterol levels, which may be harmful to the heart.

What are trans fats?

They are “partly hydrogenated” vegetable oils (also known as trans-fatty
acids), used in commercially baked goods (cookies, crackers, cakes) and by
most restaurants and “fast-food”chains.

Those fries, onion rings, and doughnuts that taste so good are usually made with trans fats. Trans fats are also found in most stick – but not liquid – margarines. Labels on most of these products do not indicate whether they contain trans fats. Instead, they state that the foods contain “partially hydrogenated oils,” which should be avoided. Also, labels on products containing trans fats – which some experts consider worse than saturated fats because they can increase LDL-C – may claim that they contain no cholesterol or saturated oils. But that doesn’t mean they’re heart-healthy!

Are any dietary fats good for my heart?

Two types – polyunsaturated fats and monounsaturated fats – can lower
cholesterol and may be beneficial to the heart.

Q
What should I know about polyunsaturated fats?

Polyunsaturated fats tend to help your body get rid of newly formed cholesterol in your bloodstream. They are found in certain fish and in safflower, sesame, soy, sunflower, corn, and cottonseed oils. Omega-3 fatty acids a special type of polyunsaturated fat that may play a major role in preventing CHD, are found in many cold-water fish such as salmon, mackerel, and herring and, to a lesser extent, in green leafy vegetables, soybeans, nuts, and flaxseed and canola oils.

What do monounsaturated fats do for me?

Some experts consider monounsaturated fats the most desirable of all fats. They are mostly present in olive, canola, and peanut oils, in avocados, and in most nuts. If your diet is already very low in saturated fats but your cholesterol readings still are unfavorable, monounsaturated fats may help to reduce your LDL-C and raise your HDL-C.

Omega 3 Fat, Fish Oil and PCOS

Fish oil is good for PCOS because it contains essential fatty acids, or EFAs. They are "essential" because you must have them for life, and your body cannot manufacture them. You must obtain them from your diet.

EFAs serve as a highly efficient source of energy and as the primary component of cell membranes and hormones. Deficiencies in EFAs are associated with abnormal development and health problems involving the nervous, cardiovascular, and immune systems.

The two most important EFAs in human health are omega-3 and omega-6 fatty acids. The typical American consumes too much omega-6 sand not enough omega-3 fatty acids. Fish oil contains high levels of omega 3 fatty acids.

Omega 3 fatty acids are anti-inflammatory whereas some other fatty acids are pro-inflammatory. For example, arachadonic fatty acid is pro-inflammatory.

Arachidonic acid dominates the average diet (meat and dairy), and without omega 3 fatty acids, such as fish oil, this balance tips in favor of inflammation, pain, and blood vessel constriction.
Women with PCOS (polycystic ovarian syndrome) have a number of symptoms that can be partially allieviated by omega-3 fatty acids found in fish oil.

• Insulin resistance
• Chronic inflammation
• Higher risk of heart disease
• High blood pressure
• High blood fats (high triglycerides)
• Higher risk of diabetes
• Depression
• Stress

The evidence for the “right fat” in the diet for PCOS rather than simply “low fat”

Insulin Resistance. Insulin resistance is a primary cause of PCOS. It's not established that fish oil can directly reduce insulin resistance. However, there is one study of 12 overweight men and women who had insulin resistance. They were given DHA (a component of fish oil) for 12 weeks. 70% of the participants showed a decrease in insulin resistance.(1) In rats, insulin resistance was reduced by substituting fish oil for vegetable and animal fats in their diet.(2)

Inflammation. Women with PCOS have a greater tendency toward inflammation than other women. There is also an association between insulin resistance and inflammation.(3) A primary value of fish oil is that is helps to reduce inflammation.(4)

Heart Disease. Among women, a higher consumption of omega-3 fatty acids is associated with a lower risk of coronary heart disease.(5)
High blood pressure. Omega 3 oils may help to reduce hypertension.(6)

High Triglycerides. Many women with PCOS have high triglycerides, a blood fat that indicates insulin problems that could lead eventually to diabetes. Fish oil has been shown to consistently lower triglycerides.(7)
Diabetes Risk. Omega 3 oil can reduce the risk of diabetes by reducing triglycerides without impairing glucose tolerance.(8)

It improves the rate of glycogen storage and enhances insulin secretion from beta cells in the pancreas.(9,10) Both of these actions improve glucose and insulin control.

Depression. Decreased omega-3 fatty acid consumption correlates with increasing rates of depression.(11)

Stress. Chronic stress leads to overproduction of the stress hormone cortisol, which in turn increases insulin resistance. Fish oil blunts the "stress response".(12)

All in all, omega 3 oil is likely to be beneficial to women with PCOS and ovarian cysts.

What Are Good Dietary Sources?

Wild, cold-water ocean fish are especially rich in omega-3 fatty acids. Good dietary sources of fish oil are: herring, cod liver, salmon, mackerel, sardines, anchovies, black cod and albacore tuna.

Oil Supplements

If your diet is not rich in cold-water ocean fish, you may need to take a fish oil supplement.

You have two basic choices: cod liver oil, or EPA/DHA capsules.
Cod liver oil. Cod liver oil contains high amounts of omega-3 fatty acids. Cod liver oil is especially high in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Cod liver oil also contains a significant amount of vitamins A and D. On average, 20 milliliters of cod liver oil contains 1.8 grams EPA, 2.2 grams DHA, 15,000 IU vitamin A, and 1,500 IU vitamin D.

Cod liver oil can have a fishy taste and might cause belching, nosebleeds, halitosis, or heartburn in some people. Gastrointestinal side effects can be minimized if cod liver oil is taken with meals and if doses are started low and gradually increased.

EPA/DHA fish oil capsules. People who are concerned about their caloric intake may prefer to take EPA/DHA capsules, which has the same benefit as cod liver oil, but is much more concentrated and has far fewer fat calories. Moreover, if fish oil is disagreeable to you, you can take less of it and get the same effect by taking EPA/DHA capsules.

EPA/DHA capsules also do not contain vitamins A and D, which may be toxic in high doses for some people.

How about CLA

CLA

is a potent insulin sensitizing fatty acid with strong anticarcinogenic and cardiovascular health promoting properties. One of the "pillars" of the Mediterranean Diet is, the high consumption of whole milk cheese from range/grass-fed animals. the CLA in the cheese that hallmarked that culture played a crucial role in the supreme cardiovascular health evident in the
subjects studied.

Conjugated Linoleic Acid (CLA) Supplements May Speed Weight Loss

A double-blind, randomized, placebo-controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue. According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group. The study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of
CLA on body fat.

Dr. Michael Pariza, who conducted research on CLA with the University of Wisconsin-Madison, reported in August 2000 to the American Chemical Society that "It doesn’t make a big fat cell get little. What it rather does is keep a little fat cell from getting big."

Pariza’s research did not find weight loss in his group of 71 overweight people, but what he did find was that when the dieters stopped dieting, and gained back weight, those taking CLA "were more likely to gain muscle and not fat.’’ In a separate study conducted at Purdue University in Indiana, CLA was found to improve insulin levels in about two-thirds of diabetic patients, and moderately reduced the blood glucose level and triglyceride levels.

Increases metabolic rate -- This would obviously be a positive
benefit for thyroid patients, as hypothyroidism -- even when
treated -- can reduce the metabolic rate in some people.

Decreases abdominal fat -- Adrenal imbalances and hormonal
shifts that are common in thyroid patients frequently cause rapid
accumulation of abdominal fat, so this benefit could be quite
helpful.

Enhances muscle growth -- Muscle burns fat, which also
contributes to increased metabolism, which is useful in weight loss
and management.

Lowers cholesterol and triglycerides -- Since many thyroid patients
have elevated cholesterol and triglyceride levels, even with
treatment, this benefit can have an impact on a thyroid patient’s
health.

Lowers insulin resistance -- Insulin resistance is a risk for some
hypothyroid patients, and lowering it can also help prevent adultonset
diabetes and make it easier to control weight.

Reduces food-induced allergic reactions -- Since food allergies can
be at play when weight loss becomes difficult, this can be of help
to thyroid patients.

Enhances immune system -- Since most cases of thyroid disease
are autoimmune in nature, enhancing the immune system’s ability
to function properly is a positive benefit.

CLA is a supplement, and does not require a prescription. It is
available at health food stores, and at online outlets. Experts recommend that you use a patented name brand, as some brands have inconsistent or insufficient amounts of CLA contained in them.

The brand used in testing was "Tonalin" brand CLA, which comes
in 1000 mg capsules. To obtain the level determined to be effective in the testing -- 3.4 g, or 3400 mg, per day -- you would need to take 4 of these capsules a day, with meals.

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