Nuts improve blood lipid profiles

[Guest guest]

A systematic review of the effects of nuts on blood lipid profiles in

humans.

J Nutr. 2005 Sep;135(9):2082-9.

PMID: 16140880

In conclusion, consumption of approximately 50-100 g (

approximately

1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-healthy

diet with total

fat content (high in mono- and/or polyunsaturated fatty acids) of

approximately 35%

of energy may significantly decrease total cholesterol and LDL

cholesterol in normo-

and hyperlipidemic individuals.

------------------------

Does anybody have research that will answer the following question:

What effect does ADDING nuts to a Dean Ornish or Pritikin type

diet have on blood lipids?

The Dean Ornish reversal (heart disease reversal) diet has a fat

content of less than or equal to 10% of calories. Does adding nuts

to this type of diet, thereby increasing the percentage of calories

from fat, improve blood lipid profiles?

The article quoted above appears to indicate that nuts were added to

the diet, but the fat content of the diet remained constant at 35%.

So some other fats must have been removed from the diet. Could they

have reduced saturated and trans fatty acids, and added an equal

amount of fats from the nuts?

It is easy to draw the conclusion from the abstract that adding nuts

to ones diet will improve lipid profiles, but I am not certain that

this conclusion is correct.

If one adds nuts to ones diet so that the total fat content increases

(especially adding them to a 10% calories from fat Dean Ornish diet),

what evidence is there to suggest that the lipid profile would

improve?

rjb112

[Guest guest]

RJB,

The effect of changing dietary lipids has been discussed in the

following notes before:

Message 19378

Subject: Fat/carbohydrate balance and effect on HDL, LDL, & TG

Message 19312

Subject: Omega 6 and cholesterol

The Ornish diet recommends restricting the diet to 10% of calories as

fat, with a ratio of polyunsaturated fat to saturated fat that is

greater than 1.

http://www.whfoods.com/genpage.php?tname=diet & dbid=5

The Ornish Diet has been criticized for limiting fat intake too

severely and underemphasizing the importance of essential fatty acids

[PMID: 9262504], but the Ornish diet works because it limits dietary

saturated fats and dietary cholesterol, both of which increase blood

cholesterol. The diet also limits calories, thereby reducing the

saturated palmitic acid created from carbohydrates by de novo

synthesis of fatty acids.

Many nuts and seeds (peanuts, sunflowers, walnuts) have fatty acid

profiles that will lower serum cholesterol. Almonds, like olive oil,

are sort of neutral with regard to cholesterol. However, you may need

to cut back on carbohydrates if you add nuts to the diet to maintain

an equicaloric diet. The only way to improve the effect of the Ornish

diet may be to incorporate flax seeds, sunflower seeds, and walnuts

because these are good sources of omega-6 and omega-3 essential fatty

acids. Other nuts/seeds will add calories and may not have any

significant additional blood lipid benefits.

Tony

> Does anybody have research that will answer the following question:

> What effect does ADDING nuts to a Dean Ornish or Pritikin

type

> diet have on blood lipids?

> The Dean Ornish reversal (heart disease reversal) diet has a fat

> content of less than or equal to 10% of calories. Does adding nuts

> to this type of diet, thereby increasing the percentage of calories

> from fat, improve blood lipid profiles?

>

> The article quoted above appears to indicate that nuts were added

to

> the diet, but the fat content of the diet remained constant at 35%.

> So some other fats must have been removed from the diet. Could

they

> have reduced saturated and trans fatty acids, and added an equal

> amount of fats from the nuts?

>

> It is easy to draw the conclusion from the abstract that adding

nuts

> to ones diet will improve lipid profiles, but I am not certain that

> this conclusion is correct.

>

> If one adds nuts to ones diet so that the total fat content

increases

> (especially adding them to a 10% calories from fat Dean Ornish

diet),

> what evidence is there to suggest that the lipid profile would

> improve?

>

> rjb112

> A systematic review of the effects of nuts on blood lipid profiles

in

> humans.

> J Nutr. 2005 Sep;135(9):2082-9.

> PMID: 16140880

> In conclusion, consumption of approximately 50-100 g (

> approximately

> 1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-healthy

> diet with total

> fat content (high in mono- and/or polyunsaturated fatty acids) of

> approximately 35%

> of energy may significantly decrease total cholesterol and LDL

> cholesterol in normo-

> and hyperlipidemic individuals.

> ------------------------

>

[Guest guest]

RJB,

The effect of changing dietary lipids has been discussed in the

following notes before:

Message 19378

Subject: Fat/carbohydrate balance and effect on HDL, LDL, & TG

Message 19312

Subject: Omega 6 and cholesterol

The Ornish diet recommends restricting the diet to 10% of calories as

fat, with a ratio of polyunsaturated fat to saturated fat that is

greater than 1.

http://www.whfoods.com/genpage.php?tname=diet & dbid=5

The Ornish Diet has been criticized for limiting fat intake too

severely and underemphasizing the importance of essential fatty acids

[PMID: 9262504], but the Ornish diet works because it limits dietary

saturated fats and dietary cholesterol, both of which increase blood

cholesterol. The diet also limits calories, thereby reducing the

saturated palmitic acid created from carbohydrates by de novo

synthesis of fatty acids.

Many nuts and seeds (peanuts, sunflowers, walnuts) have fatty acid

profiles that will lower serum cholesterol. Almonds, like olive oil,

are sort of neutral with regard to cholesterol. However, you may need

to cut back on carbohydrates if you add nuts to the diet to maintain

an equicaloric diet. The only way to improve the effect of the Ornish

diet may be to incorporate flax seeds, sunflower seeds, and walnuts

because these are good sources of omega-6 and omega-3 essential fatty

acids. Other nuts/seeds will add calories and may not have any

significant additional blood lipid benefits.

Tony

> Does anybody have research that will answer the following question:

> What effect does ADDING nuts to a Dean Ornish or Pritikin

type

> diet have on blood lipids?

> The Dean Ornish reversal (heart disease reversal) diet has a fat

> content of less than or equal to 10% of calories. Does adding nuts

> to this type of diet, thereby increasing the percentage of calories

> from fat, improve blood lipid profiles?

>

> The article quoted above appears to indicate that nuts were added

to

> the diet, but the fat content of the diet remained constant at 35%.

> So some other fats must have been removed from the diet. Could

they

> have reduced saturated and trans fatty acids, and added an equal

> amount of fats from the nuts?

>

> It is easy to draw the conclusion from the abstract that adding

nuts

> to ones diet will improve lipid profiles, but I am not certain that

> this conclusion is correct.

>

> If one adds nuts to ones diet so that the total fat content

increases

> (especially adding them to a 10% calories from fat Dean Ornish

diet),

> what evidence is there to suggest that the lipid profile would

> improve?

>

> rjb112

> A systematic review of the effects of nuts on blood lipid profiles

in

> humans.

> J Nutr. 2005 Sep;135(9):2082-9.

> PMID: 16140880

> In conclusion, consumption of approximately 50-100 g (

> approximately

> 1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-healthy

> diet with total

> fat content (high in mono- and/or polyunsaturated fatty acids) of

> approximately 35%

> of energy may significantly decrease total cholesterol and LDL

> cholesterol in normo-

> and hyperlipidemic individuals.

> ------------------------

>

[Guest guest]

Hi Rjb:

Good to see you posting again! Are the last three digits in your

name your current age? ;; ^ )))

That is a very good question about the fat content of nuts. In

addition I suggest paying attention to the different fat TYPES in

different nuts.

In the last few days something was posted here suggesting that

macadamia nuts may be less beneficial than other nuts for lipids

values. That MAY, possibly, be related to their palmitoleic acid

content. Similarly, some nuts have a high oleic acid content. Given

the results of the Crete study which showed that the people in Crete

dying from heart disease are predominantly those consuming the most

monounsaturated oils, that seems also to suggest that some types of

nuts may be more/less beneficial than others, depending on the fat

types each contains.

Also, nuts do contain other compounds apart from fats. It is

possible it is them, rather than the added fat, that explains the

benefit. For example, some nuts are generally eaten without the

inner (usually dark brown) coating of the seed. Others, like

almonds, are normally eaten with the coating still on. (The only

macadamias I have seen have already had this coating removed). I

believe this coating contains a lot of B vitamins. It probably also

contains other (perhaps as yet unidentified) nutrients also.

So, while a number of studies have recently found health benefits

attibutable to nuts, it seems to me that it is an open question as to

what it is that is the real source of the benefit of nuts. And it

raises the question as to whether it may be possible to get the same

nutrients elsewhere without the accompanying fats, some of which may

be beneficial and others possibly somewhat harmful.

I wonder what happens to the inner casings of the peanuts that are

are removed before the nuts are dry roasted, for example? And what

is their nutrient content? Someone out there needs to do a study

where mice (or hamsters, or whatever) are supplemented with inner nut

casings to find out their effects. Is this material essentially 'nut

bran'? And is that the simple explanation for the lipids benefits?

Rodney.

> A systematic review of the effects of nuts on blood lipid profiles

in

> humans.

> J Nutr. 2005 Sep;135(9):2082-9.

> PMID: 16140880

> In conclusion, consumption of approximately 50-100 g (

> approximately

> 1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-healthy

> diet with total

> fat content (high in mono- and/or polyunsaturated fatty acids) of

> approximately 35%

> of energy may significantly decrease total cholesterol and LDL

> cholesterol in normo-

> and hyperlipidemic individuals.

> ------------------------

>

> Does anybody have research that will answer the following question:

> What effect does ADDING nuts to a Dean Ornish or Pritikin

type

> diet have on blood lipids?

> The Dean Ornish reversal (heart disease reversal) diet has a fat

> content of less than or equal to 10% of calories. Does adding nuts

> to this type of diet, thereby increasing the percentage of calories

> from fat, improve blood lipid profiles?

>

> The article quoted above appears to indicate that nuts were added

to

> the diet, but the fat content of the diet remained constant at

35%.

> So some other fats must have been removed from the diet. Could

they

> have reduced saturated and trans fatty acids, and added an equal

> amount of fats from the nuts?

>

> It is easy to draw the conclusion from the abstract that adding

nuts

> to ones diet will improve lipid profiles, but I am not certain that

> this conclusion is correct.

>

> If one adds nuts to ones diet so that the total fat content

increases

> (especially adding them to a 10% calories from fat Dean Ornish

diet),

> what evidence is there to suggest that the lipid profile would

> improve?

>

> rjb112

[Guest guest]

Hi Rjb:

Good to see you posting again! Are the last three digits in your

name your current age? ;; ^ )))

That is a very good question about the fat content of nuts. In

addition I suggest paying attention to the different fat TYPES in

different nuts.

In the last few days something was posted here suggesting that

macadamia nuts may be less beneficial than other nuts for lipids

values. That MAY, possibly, be related to their palmitoleic acid

content. Similarly, some nuts have a high oleic acid content. Given

the results of the Crete study which showed that the people in Crete

dying from heart disease are predominantly those consuming the most

monounsaturated oils, that seems also to suggest that some types of

nuts may be more/less beneficial than others, depending on the fat

types each contains.

Also, nuts do contain other compounds apart from fats. It is

possible it is them, rather than the added fat, that explains the

benefit. For example, some nuts are generally eaten without the

inner (usually dark brown) coating of the seed. Others, like

almonds, are normally eaten with the coating still on. (The only

macadamias I have seen have already had this coating removed). I

believe this coating contains a lot of B vitamins. It probably also

contains other (perhaps as yet unidentified) nutrients also.

So, while a number of studies have recently found health benefits

attibutable to nuts, it seems to me that it is an open question as to

what it is that is the real source of the benefit of nuts. And it

raises the question as to whether it may be possible to get the same

nutrients elsewhere without the accompanying fats, some of which may

be beneficial and others possibly somewhat harmful.

I wonder what happens to the inner casings of the peanuts that are

are removed before the nuts are dry roasted, for example? And what

is their nutrient content? Someone out there needs to do a study

where mice (or hamsters, or whatever) are supplemented with inner nut

casings to find out their effects. Is this material essentially 'nut

bran'? And is that the simple explanation for the lipids benefits?

Rodney.

> A systematic review of the effects of nuts on blood lipid profiles

in

> humans.

> J Nutr. 2005 Sep;135(9):2082-9.

> PMID: 16140880

> In conclusion, consumption of approximately 50-100 g (

> approximately

> 1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-healthy

> diet with total

> fat content (high in mono- and/or polyunsaturated fatty acids) of

> approximately 35%

> of energy may significantly decrease total cholesterol and LDL

> cholesterol in normo-

> and hyperlipidemic individuals.

> ------------------------

>

> Does anybody have research that will answer the following question:

> What effect does ADDING nuts to a Dean Ornish or Pritikin

type

> diet have on blood lipids?

> The Dean Ornish reversal (heart disease reversal) diet has a fat

> content of less than or equal to 10% of calories. Does adding nuts

> to this type of diet, thereby increasing the percentage of calories

> from fat, improve blood lipid profiles?

>

> The article quoted above appears to indicate that nuts were added

to

> the diet, but the fat content of the diet remained constant at

35%.

> So some other fats must have been removed from the diet. Could

they

> have reduced saturated and trans fatty acids, and added an equal

> amount of fats from the nuts?

>

> It is easy to draw the conclusion from the abstract that adding

nuts

> to ones diet will improve lipid profiles, but I am not certain that

> this conclusion is correct.

>

> If one adds nuts to ones diet so that the total fat content

increases

> (especially adding them to a 10% calories from fat Dean Ornish

diet),

> what evidence is there to suggest that the lipid profile would

> improve?

>

> rjb112

[Guest guest]

I can't specifically address the main part of your question (does

adding nuts improve blood lipid profiles?), but I know that it has

been shown that adding calories to your diet from nuts may not

significantly increase your fat/calorie intake.

For years now I have read anectdotal evidence from programs like the

Almond Board of California's cholesterol challenge (eat a handful of

almonds per day to reduce your cholesterol) that has shown that people

can add nuts to their diet without reducing overall calories and still

maybe not gain weight.

Now current research may prove that all the fats may not absorb

completely in the intestine due to the cell stucture of nuts. I have

read this to be true of almonds and also of peanuts.

I can't find the peanut info, but there are summaries of 5 or 6

studies mentioned here on the Almond Board of California website, not

sure if the Almond Board or someone else is funding this research:

http://www.almondsarein.com/health/weight/

Findings from Published Studies

*

A research team led by Dr. Ellis at King's College,

London, in collaboration with the British Institute of Food Research,

Norwich, UK, reported that almond cell walls may prevent the body's

absorption of all the fat present in almonds. Normal chewing of

almonds breaks down only some of the cell walls, leaving others

intact. Thus, not all the fat was available for digestion. 1

According to Dr. Lapsley, Director of Scientific Affairs, Almond

Board of California, " this suggests that almonds may be a

lower-calorie food than suspected because not all of the calories from

fat are absorbed. " 2

*

An earlier study by Dr. Joan Sabate, Loma University,

examined the effect of a diet rich in almonds on stool weight. Nine

healthy subjects were fed either a diet free of nuts, a low almond

diet, or a high almond diet each for four weeks. An increased

excretion of stool fat while on the almond diets may have resulted

from lower levels of fat absorption due to the almond structure and

fiber components. " These results seem to indicate that the fat in

almonds may not be fully absorbed in the intestines, " said Dr. Sabate,

" which may have significant implications in reducing heart disease

risk by reducing cholesterol levels and in reducing weight by blocking

the absorption of calories from fat. " 3

*

A one-year clinical study to evaluate the long-term effect of

eating almonds daily on dietary patterns, displacement of foods and

selected nutrients, and satiety, by Dr. Fraser, Loma

University, concluded that adding a modest quantity of almonds

(approximately 2 ounces) to the diet regularly resulted in increased

unsaturated fats intake with no significant changes in body weight.

Long-term daily consumption of almonds also improved micronutrient

profiles and eating patterns of free-living healthy individuals. The

lack of weight gain was especially evident in more obese subjects and

some actually lost small amounts of weight. Food records from

participants showed that almonds replaced less healthy high calorie

snacks in their diets. 4, 5

Summary of Research in Progress

* A clinical study recently completed by Dr. Wien at the

City of Hope National Medical Center evaluated the inclusion of

almonds in a weight reduction diet for obese patients. The study

concluded that almonds were satiating and may have a future role in

the treatment of obesity and type 2 diabetes and the management of

those critical factors associated with cardiovascular risk. 13

Future Direction of Ongoing Research

WEIGHT MANAGEMENT

* The aims of researchers at Purdue University led by Dr.

Mattes are documenting the effects of almond consumption on appetite,

food choice, energy balance and body weight/composition. Documenting

the energetics of almond consumption holds a number of potential

benefits. If, as hypothesized, they do not promote positive energy

balance but rather increase energy expenditure by increasing resting

metabolic rate the data would free a key constraint on public health

policy regarding nut consumption. Second, the knowledge could be

disseminated to consumers to relieve their self-imposed limit on

intake. Third, the work will yield other useful outcomes such as an

evaluation of nut consumption on total diet quality and an improved

understanding of basic physiology. This on-going study is of

primary interest to dietitians and health professionals seeking

dietary strategies to promote long term dietary compliance in

overweight individuals. Research by Mattes and his team strongly

suggests that high energy foods such as almonds may be included in a

meal pattern without showing effect on energy balance and furthermore

are demonstrating that energy dense foods may promote compliance with

weight management regimens. 10

* Evidence to date strongly suggests that almonds and other nut

enriched diets do not cause significant weight gain, rather, they

appear to induce small changes in weight especially among those that

are overweight or obese. To the present, no long term weight loss

studies have been performed with the inclusion of nuts as part of the

diet. This has prompted the team of Dr. at the University

of Pennsylvania to undertake a research project to evaluate the weight

and metabolic effects of adding 2 oz. of almonds per day in the diets

of overweight and obese patients undergoing an active program of

weight loss. The results of this study are bound to be of interest to

those involved in programs promoting weight loss and weight

maintenance, the prospect that almonds can be part of an effective

weight loss plan is the first step towards dispelling the myth that

nuts in the diet lead to weight gain. This study is projected to

begin in 2005. 11

Dave

+++++++++++++++++++++

>

> Does anybody have research that will answer the following question:

> What effect does ADDING nuts to a Dean Ornish or Pritikin type

> diet have on blood lipids?

> The Dean Ornish reversal (heart disease reversal) diet has a fat

> content of less than or equal to 10% of calories. Does adding nuts

> to this type of diet, thereby increasing the percentage of calories

> from fat, improve blood lipid profiles?

>

> The article quoted above appears to indicate that nuts were added to

> the diet, but the fat content of the diet remained constant at 35%.

> So some other fats must have been removed from the diet. Could they

> have reduced saturated and trans fatty acids, and added an equal

> amount of fats from the nuts?

>

> It is easy to draw the conclusion from the abstract that adding nuts

> to ones diet will improve lipid profiles, but I am not certain that

> this conclusion is correct.

>

> If one adds nuts to ones diet so that the total fat content increases

> (especially adding them to a 10% calories from fat Dean Ornish diet),

> what evidence is there to suggest that the lipid profile would

> improve?

>

> rjb112

++++++++++++++++++++++++++++

> A systematic review of the effects of nuts on blood lipid profiles in

> humans.

> J Nutr. 2005 Sep;135(9):2082-9.

> PMID: 16140880

> In conclusion, consumption of approximately 50-100 g (

> approximately

> 1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-healthy

> diet with total

> fat content (high in mono- and/or polyunsaturated fatty acids) of

> approximately 35%

> of energy may significantly decrease total cholesterol and LDL

> cholesterol in normo-

> and hyperlipidemic individuals.

> ------------------------

[Guest guest]

I can't specifically address the main part of your question (does

adding nuts improve blood lipid profiles?), but I know that it has

been shown that adding calories to your diet from nuts may not

significantly increase your fat/calorie intake.

For years now I have read anectdotal evidence from programs like the

Almond Board of California's cholesterol challenge (eat a handful of

almonds per day to reduce your cholesterol) that has shown that people

can add nuts to their diet without reducing overall calories and still

maybe not gain weight.

Now current research may prove that all the fats may not absorb

completely in the intestine due to the cell stucture of nuts. I have

read this to be true of almonds and also of peanuts.

I can't find the peanut info, but there are summaries of 5 or 6

studies mentioned here on the Almond Board of California website, not

sure if the Almond Board or someone else is funding this research:

http://www.almondsarein.com/health/weight/

Findings from Published Studies

*

A research team led by Dr. Ellis at King's College,

London, in collaboration with the British Institute of Food Research,

Norwich, UK, reported that almond cell walls may prevent the body's

absorption of all the fat present in almonds. Normal chewing of

almonds breaks down only some of the cell walls, leaving others

intact. Thus, not all the fat was available for digestion. 1

According to Dr. Lapsley, Director of Scientific Affairs, Almond

Board of California, " this suggests that almonds may be a

lower-calorie food than suspected because not all of the calories from

fat are absorbed. " 2

*

An earlier study by Dr. Joan Sabate, Loma University,

examined the effect of a diet rich in almonds on stool weight. Nine

healthy subjects were fed either a diet free of nuts, a low almond

diet, or a high almond diet each for four weeks. An increased

excretion of stool fat while on the almond diets may have resulted

from lower levels of fat absorption due to the almond structure and

fiber components. " These results seem to indicate that the fat in

almonds may not be fully absorbed in the intestines, " said Dr. Sabate,

" which may have significant implications in reducing heart disease

risk by reducing cholesterol levels and in reducing weight by blocking

the absorption of calories from fat. " 3

*

A one-year clinical study to evaluate the long-term effect of

eating almonds daily on dietary patterns, displacement of foods and

selected nutrients, and satiety, by Dr. Fraser, Loma

University, concluded that adding a modest quantity of almonds

(approximately 2 ounces) to the diet regularly resulted in increased

unsaturated fats intake with no significant changes in body weight.

Long-term daily consumption of almonds also improved micronutrient

profiles and eating patterns of free-living healthy individuals. The

lack of weight gain was especially evident in more obese subjects and

some actually lost small amounts of weight. Food records from

participants showed that almonds replaced less healthy high calorie

snacks in their diets. 4, 5

Summary of Research in Progress

* A clinical study recently completed by Dr. Wien at the

City of Hope National Medical Center evaluated the inclusion of

almonds in a weight reduction diet for obese patients. The study

concluded that almonds were satiating and may have a future role in

the treatment of obesity and type 2 diabetes and the management of

those critical factors associated with cardiovascular risk. 13

Future Direction of Ongoing Research

WEIGHT MANAGEMENT

* The aims of researchers at Purdue University led by Dr.

Mattes are documenting the effects of almond consumption on appetite,

food choice, energy balance and body weight/composition. Documenting

the energetics of almond consumption holds a number of potential

benefits. If, as hypothesized, they do not promote positive energy

balance but rather increase energy expenditure by increasing resting

metabolic rate the data would free a key constraint on public health

policy regarding nut consumption. Second, the knowledge could be

disseminated to consumers to relieve their self-imposed limit on

intake. Third, the work will yield other useful outcomes such as an

evaluation of nut consumption on total diet quality and an improved

understanding of basic physiology. This on-going study is of

primary interest to dietitians and health professionals seeking

dietary strategies to promote long term dietary compliance in

overweight individuals. Research by Mattes and his team strongly

suggests that high energy foods such as almonds may be included in a

meal pattern without showing effect on energy balance and furthermore

are demonstrating that energy dense foods may promote compliance with

weight management regimens. 10

* Evidence to date strongly suggests that almonds and other nut

enriched diets do not cause significant weight gain, rather, they

appear to induce small changes in weight especially among those that

are overweight or obese. To the present, no long term weight loss

studies have been performed with the inclusion of nuts as part of the

diet. This has prompted the team of Dr. at the University

of Pennsylvania to undertake a research project to evaluate the weight

and metabolic effects of adding 2 oz. of almonds per day in the diets

of overweight and obese patients undergoing an active program of

weight loss. The results of this study are bound to be of interest to

those involved in programs promoting weight loss and weight

maintenance, the prospect that almonds can be part of an effective

weight loss plan is the first step towards dispelling the myth that

nuts in the diet lead to weight gain. This study is projected to

begin in 2005. 11

Dave

+++++++++++++++++++++

>

> Does anybody have research that will answer the following question:

> What effect does ADDING nuts to a Dean Ornish or Pritikin type

> diet have on blood lipids?

> The Dean Ornish reversal (heart disease reversal) diet has a fat

> content of less than or equal to 10% of calories. Does adding nuts

> to this type of diet, thereby increasing the percentage of calories

> from fat, improve blood lipid profiles?

>

> The article quoted above appears to indicate that nuts were added to

> the diet, but the fat content of the diet remained constant at 35%.

> So some other fats must have been removed from the diet. Could they

> have reduced saturated and trans fatty acids, and added an equal

> amount of fats from the nuts?

>

> It is easy to draw the conclusion from the abstract that adding nuts

> to ones diet will improve lipid profiles, but I am not certain that

> this conclusion is correct.

>

> If one adds nuts to ones diet so that the total fat content increases

> (especially adding them to a 10% calories from fat Dean Ornish diet),

> what evidence is there to suggest that the lipid profile would

> improve?

>

> rjb112

++++++++++++++++++++++++++++

> A systematic review of the effects of nuts on blood lipid profiles in

> humans.

> J Nutr. 2005 Sep;135(9):2082-9.

> PMID: 16140880

> In conclusion, consumption of approximately 50-100 g (

> approximately

> 1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-healthy

> diet with total

> fat content (high in mono- and/or polyunsaturated fatty acids) of

> approximately 35%

> of energy may significantly decrease total cholesterol and LDL

> cholesterol in normo-

> and hyperlipidemic individuals.

> ------------------------

[Guest guest]

Hi Dave:

Funny you should mention that. I have personally noticed that if I

eat a lot of almonds, as occasionally I have in the past, I have been

surprised that my weight has not been affected, despite the sizeable

apparent caloric content. A one mouse experiment, but it does tend

to confirm those studies you note.

Rodney.

>

> >

> > Does anybody have research that will answer the following

question:

> > What effect does ADDING nuts to a Dean Ornish or Pritikin

type

> > diet have on blood lipids?

> > The Dean Ornish reversal (heart disease reversal) diet has a fat

> > content of less than or equal to 10% of calories. Does adding

nuts

> > to this type of diet, thereby increasing the percentage of

calories

> > from fat, improve blood lipid profiles?

> >

> > The article quoted above appears to indicate that nuts were added

to

> > the diet, but the fat content of the diet remained constant at

35%.

> > So some other fats must have been removed from the diet. Could

they

> > have reduced saturated and trans fatty acids, and added an equal

> > amount of fats from the nuts?

> >

> > It is easy to draw the conclusion from the abstract that adding

nuts

> > to ones diet will improve lipid profiles, but I am not certain

that

> > this conclusion is correct.

> >

> > If one adds nuts to ones diet so that the total fat content

increases

> > (especially adding them to a 10% calories from fat Dean Ornish

diet),

> > what evidence is there to suggest that the lipid profile would

> > improve?

> >

> > rjb112

> ++++++++++++++++++++++++++++

>

>

> > A systematic review of the effects of nuts on blood lipid

profiles in

> > humans.

> > J Nutr. 2005 Sep;135(9):2082-9.

> > PMID: 16140880

> > In conclusion, consumption of approximately 50-100 g (

> > approximately

> > 1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-

healthy

> > diet with total

> > fat content (high in mono- and/or polyunsaturated fatty acids) of

> > approximately 35%

> > of energy may significantly decrease total cholesterol and LDL

> > cholesterol in normo-

> > and hyperlipidemic individuals.

> > ------------------------

[Guest guest]

Hi Dave:

Funny you should mention that. I have personally noticed that if I

eat a lot of almonds, as occasionally I have in the past, I have been

surprised that my weight has not been affected, despite the sizeable

apparent caloric content. A one mouse experiment, but it does tend

to confirm those studies you note.

Rodney.

>

> >

> > Does anybody have research that will answer the following

question:

> > What effect does ADDING nuts to a Dean Ornish or Pritikin

type

> > diet have on blood lipids?

> > The Dean Ornish reversal (heart disease reversal) diet has a fat

> > content of less than or equal to 10% of calories. Does adding

nuts

> > to this type of diet, thereby increasing the percentage of

calories

> > from fat, improve blood lipid profiles?

> >

> > The article quoted above appears to indicate that nuts were added

to

> > the diet, but the fat content of the diet remained constant at

35%.

> > So some other fats must have been removed from the diet. Could

they

> > have reduced saturated and trans fatty acids, and added an equal

> > amount of fats from the nuts?

> >

> > It is easy to draw the conclusion from the abstract that adding

nuts

> > to ones diet will improve lipid profiles, but I am not certain

that

> > this conclusion is correct.

> >

> > If one adds nuts to ones diet so that the total fat content

increases

> > (especially adding them to a 10% calories from fat Dean Ornish

diet),

> > what evidence is there to suggest that the lipid profile would

> > improve?

> >

> > rjb112

> ++++++++++++++++++++++++++++

>

>

> > A systematic review of the effects of nuts on blood lipid

profiles in

> > humans.

> > J Nutr. 2005 Sep;135(9):2082-9.

> > PMID: 16140880

> > In conclusion, consumption of approximately 50-100 g (

> > approximately

> > 1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-

healthy

> > diet with total

> > fat content (high in mono- and/or polyunsaturated fatty acids) of

> > approximately 35%

> > of energy may significantly decrease total cholesterol and LDL

> > cholesterol in normo-

> > and hyperlipidemic individuals.

> > ------------------------

[Guest guest]

My wife eats mixed nuts (including almonds, cashews, walnuts,

hazelnuts, pecans) by the case (can by can, anyway). No weight gain.

Great lipid profile (HDL 89; LDL 60).

On 9/11/05, Rodney <perspect1111@...> wrote:

> Hi Dave:

>

> Funny you should mention that. I have personally noticed that if I

> eat a lot of almonds, as occasionally I have in the past, I have been

> surprised that my weight has not been affected, despite the sizeable

> apparent caloric content. A one mouse experiment, but it does tend

> to confirm those studies you note.

>

> Rodney.

>

>

> >

> > >

> > > Does anybody have research that will answer the following

> question:

> > > What effect does ADDING nuts to a Dean Ornish or Pritikin

> type

> > > diet have on blood lipids?

> > > The Dean Ornish reversal (heart disease reversal) diet has a fat

> > > content of less than or equal to 10% of calories. Does adding

> nuts

> > > to this type of diet, thereby increasing the percentage of

> calories

> > > from fat, improve blood lipid profiles?

> > >

> > > The article quoted above appears to indicate that nuts were added

> to

> > > the diet, but the fat content of the diet remained constant at

> 35%.

> > > So some other fats must have been removed from the diet. Could

> they

> > > have reduced saturated and trans fatty acids, and added an equal

> > > amount of fats from the nuts?

> > >

> > > It is easy to draw the conclusion from the abstract that adding

> nuts

> > > to ones diet will improve lipid profiles, but I am not certain

> that

> > > this conclusion is correct.

> > >

> > > If one adds nuts to ones diet so that the total fat content

> increases

> > > (especially adding them to a 10% calories from fat Dean Ornish

> diet),

> > > what evidence is there to suggest that the lipid profile would

> > > improve?

> > >

> > > rjb112

> > ++++++++++++++++++++++++++++

> >

> >

> > > A systematic review of the effects of nuts on blood lipid

> profiles in

> > > humans.

> > > J Nutr. 2005 Sep;135(9):2082-9.

> > > PMID: 16140880

> > > In conclusion, consumption of approximately 50-100 g (

> > > approximately

> > > 1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-

> healthy

> > > diet with total

> > > fat content (high in mono- and/or polyunsaturated fatty acids) of

> > > approximately 35%

> > > of energy may significantly decrease total cholesterol and LDL

> > > cholesterol in normo-

> > > and hyperlipidemic individuals.

> > > ------------------------

>

>

>

>

>

>

>

>

[Guest guest]

My wife eats mixed nuts (including almonds, cashews, walnuts,

hazelnuts, pecans) by the case (can by can, anyway). No weight gain.

Great lipid profile (HDL 89; LDL 60).

On 9/11/05, Rodney <perspect1111@...> wrote:

> Hi Dave:

>

> Funny you should mention that. I have personally noticed that if I

> eat a lot of almonds, as occasionally I have in the past, I have been

> surprised that my weight has not been affected, despite the sizeable

> apparent caloric content. A one mouse experiment, but it does tend

> to confirm those studies you note.

>

> Rodney.

>

>

> >

> > >

> > > Does anybody have research that will answer the following

> question:

> > > What effect does ADDING nuts to a Dean Ornish or Pritikin

> type

> > > diet have on blood lipids?

> > > The Dean Ornish reversal (heart disease reversal) diet has a fat

> > > content of less than or equal to 10% of calories. Does adding

> nuts

> > > to this type of diet, thereby increasing the percentage of

> calories

> > > from fat, improve blood lipid profiles?

> > >

> > > The article quoted above appears to indicate that nuts were added

> to

> > > the diet, but the fat content of the diet remained constant at

> 35%.

> > > So some other fats must have been removed from the diet. Could

> they

> > > have reduced saturated and trans fatty acids, and added an equal

> > > amount of fats from the nuts?

> > >

> > > It is easy to draw the conclusion from the abstract that adding

> nuts

> > > to ones diet will improve lipid profiles, but I am not certain

> that

> > > this conclusion is correct.

> > >

> > > If one adds nuts to ones diet so that the total fat content

> increases

> > > (especially adding them to a 10% calories from fat Dean Ornish

> diet),

> > > what evidence is there to suggest that the lipid profile would

> > > improve?

> > >

> > > rjb112

> > ++++++++++++++++++++++++++++

> >

> >

> > > A systematic review of the effects of nuts on blood lipid

> profiles in

> > > humans.

> > > J Nutr. 2005 Sep;135(9):2082-9.

> > > PMID: 16140880

> > > In conclusion, consumption of approximately 50-100 g (

> > > approximately

> > > 1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-

> healthy

> > > diet with total

> > > fat content (high in mono- and/or polyunsaturated fatty acids) of

> > > approximately 35%

> > > of energy may significantly decrease total cholesterol and LDL

> > > cholesterol in normo-

> > > and hyperlipidemic individuals.

> > > ------------------------

>

>

>

>

>

>

>

>

[Guest guest]

>>Does anybody have research that will answer the following question:

What effect does ADDING nuts to a Dean Ornish or Pritikin type

diet have on blood lipids?

its a great question and its never been studied as of yet, that I know of.

We were about to do it last year, and have the pritikin diet vs the pritikin

" plus " diet, but never did the study. Its still on the agenda so it will be

interesting.

However, I think I would ask the question different. I would ask, if someone

is consuming a healthy diet, with all their numbers and risk profiles were

excellent, would adding " nuts " (or even that matter we could say even " wine " ,

" soy " , or " olive oil " or " green tea " or etc) improve the lipid profile or

overall risk factors. I would say that the answer is no as there is no ( or very

limited) data to even imply that this would be so and some to suggest the

opposite. None of those issues are part of every long lived population.

I always ask a similar. if my lipid profile and health was " perfect " would

adding any of the above make me healthier or my profiles and risk factors

better?

And, as Rodney pointed out, there are many factors in nuts that could account

for their benefit, if any, way beyond that of the fat profile/content. Same

with olive oil as has been shown on this list. Some studies have shown that if

there is any benefit from the olive oil, it may be in the phytochemicals in the

olive oil and not the fat profile/content.

Also , I wouldnt want to lump Pritkin and Ornish together, and dont understand

why people do. They have never been the same and when you dissect them, there is

almost as much difference as there is similarity.

Regards

Jeff

[Guest guest]

>>Does anybody have research that will answer the following question:

What effect does ADDING nuts to a Dean Ornish or Pritikin type

diet have on blood lipids?

its a great question and its never been studied as of yet, that I know of.

We were about to do it last year, and have the pritikin diet vs the pritikin

" plus " diet, but never did the study. Its still on the agenda so it will be

interesting.

However, I think I would ask the question different. I would ask, if someone

is consuming a healthy diet, with all their numbers and risk profiles were

excellent, would adding " nuts " (or even that matter we could say even " wine " ,

" soy " , or " olive oil " or " green tea " or etc) improve the lipid profile or

overall risk factors. I would say that the answer is no as there is no ( or very

limited) data to even imply that this would be so and some to suggest the

opposite. None of those issues are part of every long lived population.

I always ask a similar. if my lipid profile and health was " perfect " would

adding any of the above make me healthier or my profiles and risk factors

better?

And, as Rodney pointed out, there are many factors in nuts that could account

for their benefit, if any, way beyond that of the fat profile/content. Same

with olive oil as has been shown on this list. Some studies have shown that if

there is any benefit from the olive oil, it may be in the phytochemicals in the

olive oil and not the fat profile/content.

Also , I wouldnt want to lump Pritkin and Ornish together, and dont understand

why people do. They have never been the same and when you dissect them, there is

almost as much difference as there is similarity.

Regards

Jeff

[Guest guest]

We have Tony's Hegsted equation.

I recall olive oil is neutral, high PUFA's lower lipids according to that theory.

Regards.

[ ] Nuts improve blood lipid profiles

A systematic review of the effects of nuts on blood lipid profiles in humans.J Nutr. 2005 Sep;135(9):2082-9. PMID: 16140880 In conclusion, consumption of approximately 50-100 g ( approximately1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-healthy diet with totalfat content (high in mono- and/or polyunsaturated fatty acids) of approximately 35%of energy may significantly decrease total cholesterol and LDL cholesterol in normo-and hyperlipidemic individuals.------------------------Does anybody have research that will answer the following question:What effect does ADDING nuts to a Dean Ornish or Pritikin type diet have on blood lipids?The Dean Ornish reversal (heart disease reversal) diet has a fat content of less than or equal to 10% of calories. Does adding nuts to this type of diet, thereby increasing the percentage of calories from fat, improve blood lipid profiles?The article quoted above appears to indicate that nuts were added to the diet, but the fat content of the diet remained constant at 35%. So some other fats must have been removed from the diet. Could they have reduced saturated and trans fatty acids, and added an equal amount of fats from the nuts?It is easy to draw the conclusion from the abstract that adding nuts to ones diet will improve lipid profiles, but I am not certain that this conclusion is correct.If one adds nuts to ones diet so that the total fat content increases (especially adding them to a 10% calories from fat Dean Ornish diet), what evidence is there to suggest that the lipid profile would improve?rjb112

[Guest guest]

We have Tony's Hegsted equation.

I recall olive oil is neutral, high PUFA's lower lipids according to that theory.

Regards.

[ ] Nuts improve blood lipid profiles

A systematic review of the effects of nuts on blood lipid profiles in humans.J Nutr. 2005 Sep;135(9):2082-9. PMID: 16140880 In conclusion, consumption of approximately 50-100 g ( approximately1.5-3.5 servings) of nuts >/= 5 times/wk as part of a heart-healthy diet with totalfat content (high in mono- and/or polyunsaturated fatty acids) of approximately 35%of energy may significantly decrease total cholesterol and LDL cholesterol in normo-and hyperlipidemic individuals.------------------------Does anybody have research that will answer the following question:What effect does ADDING nuts to a Dean Ornish or Pritikin type diet have on blood lipids?The Dean Ornish reversal (heart disease reversal) diet has a fat content of less than or equal to 10% of calories. Does adding nuts to this type of diet, thereby increasing the percentage of calories from fat, improve blood lipid profiles?The article quoted above appears to indicate that nuts were added to the diet, but the fat content of the diet remained constant at 35%. So some other fats must have been removed from the diet. Could they have reduced saturated and trans fatty acids, and added an equal amount of fats from the nuts?It is easy to draw the conclusion from the abstract that adding nuts to ones diet will improve lipid profiles, but I am not certain that this conclusion is correct.If one adds nuts to ones diet so that the total fat content increases (especially adding them to a 10% calories from fat Dean Ornish diet), what evidence is there to suggest that the lipid profile would improve?rjb112

[Guest guest]

Jeff, how do they differ? My understanding is both Ornish and Pritikin

are plant-based, but Pritikin allows for limited fish and nuts where

Ornish only allows for couple fish oil capsules daily. Will you

clarify the differences?

Also, have you ever found someone's lipid profile to get worse (LDL &

triglycerides increase, HDL decrease), perhaps only temporarily, after

switching to a plant-based diet? I've read several personal claims to

this effect, and that only after switching back to " low carb/high

protein diet " with the addition of nuts do their profile improve.

Any thoughts?

> >>Does anybody have research that will answer the following question:

> What effect does ADDING nuts to a Dean Ornish or Pritikin type

> diet have on blood lipids?

>

> its a great question and its never been studied as of yet, that I

know of.

>

> We were about to do it last year, and have the pritikin diet vs the

pritikin " plus " diet, but never did the study. Its still on the

agenda so it will be interesting.

>

> However, I think I would ask the question different. I would ask,

if someone is consuming a healthy diet, with all their numbers and

risk profiles were excellent, would adding " nuts " (or even that

matter we could say even " wine " , " soy " , or " olive oil " or " green tea "

or etc) improve the lipid profile or overall risk factors. I would

say that the answer is no as there is no ( or very limited) data to

even imply that this would be so and some to suggest the opposite.

None of those issues are part of every long lived population.

>

> I always ask a similar. if my lipid profile and health was " perfect "

would adding any of the above make me healthier or my profiles and

risk factors better?

>

> And, as Rodney pointed out, there are many factors in nuts that

could account for their benefit, if any, way beyond that of the fat

profile/content. Same with olive oil as has been shown on this list.

Some studies have shown that if there is any benefit from the olive

oil, it may be in the phytochemicals in the olive oil and not the fat

profile/content.

>

> Also , I wouldnt want to lump Pritkin and Ornish together, and dont

understand why people do. They have never been the same and when you

dissect them, there is almost as much difference as there is similarity.

>

> Regards

> Jeff

[Guest guest]

Jeff, how do they differ? My understanding is both Ornish and Pritikin

are plant-based, but Pritikin allows for limited fish and nuts where

Ornish only allows for couple fish oil capsules daily. Will you

clarify the differences?

Also, have you ever found someone's lipid profile to get worse (LDL &

triglycerides increase, HDL decrease), perhaps only temporarily, after

switching to a plant-based diet? I've read several personal claims to

this effect, and that only after switching back to " low carb/high

protein diet " with the addition of nuts do their profile improve.

Any thoughts?

> >>Does anybody have research that will answer the following question:

> What effect does ADDING nuts to a Dean Ornish or Pritikin type

> diet have on blood lipids?

>

> its a great question and its never been studied as of yet, that I

know of.

>

> We were about to do it last year, and have the pritikin diet vs the

pritikin " plus " diet, but never did the study. Its still on the

agenda so it will be interesting.

>

> However, I think I would ask the question different. I would ask,

if someone is consuming a healthy diet, with all their numbers and

risk profiles were excellent, would adding " nuts " (or even that

matter we could say even " wine " , " soy " , or " olive oil " or " green tea "

or etc) improve the lipid profile or overall risk factors. I would

say that the answer is no as there is no ( or very limited) data to

even imply that this would be so and some to suggest the opposite.

None of those issues are part of every long lived population.

>

> I always ask a similar. if my lipid profile and health was " perfect "

would adding any of the above make me healthier or my profiles and

risk factors better?

>

> And, as Rodney pointed out, there are many factors in nuts that

could account for their benefit, if any, way beyond that of the fat

profile/content. Same with olive oil as has been shown on this list.

Some studies have shown that if there is any benefit from the olive

oil, it may be in the phytochemicals in the olive oil and not the fat

profile/content.

>

> Also , I wouldnt want to lump Pritkin and Ornish together, and dont

understand why people do. They have never been the same and when you

dissect them, there is almost as much difference as there is similarity.

>

> Regards

> Jeff

[Guest guest]

The following is posted at an Ornish site... so, I will take these as current.

In Parenthesis, I will post the pritikin guidelines for comparison. We can take

them as " current "

Ornish

http://www.pmri.org/?p=krf

Pritikin

Nutrition Guidelines For Reversing Heart Disease

Fat - No more than 10% of calories are from fat. This is achieved by not adding

any fats, oils, seeds, nuts, avocados, coconut and olives to a mostly

plant-based diet. The 10% of calories from fat comes from fat that occurs

naturally in grains, vegetables, fruit, beans, legumes and soy foods.

(PRITIKIN: ~ < 15%%. We allow the use of nuts, seeds, avocados, as long as

the fit into the caloric goals and dont raise the fat percent over the

recommended guidelines. This is usually no more than 1 -2 oz a day of

nuts/seeds or 1/2 avocado. We recommend whole food choices of high fat foods

over oils, but if oil is used, which we allow, but dont recommend, , we limit to

1 tsp/1000 calories consumed).

Cholesterol - No more than 10 milligrams of cholesterol per day. To meet this

goal, non-fat dairy products are limited to 2 servings per day. Non-fat dairy

products are optional. Soy products can be used instead of dairy products

because they are cholesterol free.

(PRITIKIN No more than < 100 mg a day. To meet this goal, we limit animal

protein to no more than 3.5 oz a day and dairy to no more than 2 servings of

non fat dairy, The older therapeutic plan limitied the animal protein to 1x

/week, which if people want, we still recommend. ).

Animal Products - Meat, poultry, fish and any products made from these foods are

eliminated. Non-fat dairy foods (no more than 2 servings/day) and egg whites are

included.

(PRITIKIN: again, no more than 3.5 oz aday. Fish is preferred and recommended

to be at least 3x a week, with white meat chicken/turkey next, and leanest cuts

of beef or wild game next.We do go futher to define specifics in each category)>

Calories - Unrestricted unless weight loss is desired. Small frequent meals

spread throughout the day help avoid hunger and keep energy levels constant.

Portion control will assist in reaching and maintaining a healthy body weight

and controlling blood sugar levels.

(PRITIKIN: we use the philosphy of calorie density and not calorie per see or

portion control per see. Both are allowed if helpful, but learning and using

the principles of calorie density is recommended, taught and used at the

center.)

Sugar - Permitted in moderation. No more than 2 servings/day including non-fat

sweets. A serving is equivalent to 1 teaspoon or 5 grams of sugar.

(PRITIKIN: None being optimal. If used, limit to 1 TB/1000 calories consumed.

Avoid fructose and high fructose corn syrup)

Caffeine - None allowed, including regular and decaffeinated coffees and teas,

chocolate, cocoa, and regular or decaffeinated dark colas. Naturally

caffeine-free herbal teas, grain-based coffees (i.e. Postum, Caffix and Roma),

carob powder, Sprite, 7-Up or Ginger Ale are suggested as alternatives.

(PRITIKIN: We allow all the decaf tea people want. If caffeinated, we limit to

< 2 (or 3) a day. We recommend the avoidance of all coffee, but if used, no

more than 1/day regardless of caffeine content)

Sodium - Moderate salt use, unless medically indicated otherwise.

(PRITIKIN: no more than 1200-1500 mgs per day total added and naturally

occuring. For HTN, less may be optimal. Range is based on age and while has

been our guidelines for 30 years, is now also inline with the recent IOM

guidelines.)

Alcohol - Allowed in small amounts but not encouraged. If consumed, enjoy one

serving a day: 1.5 ounces liquor, 4 ounces wine or 12 ounces beer.

(PRITIKIN: Men no more than 7 drinks a week. Women, no more than 4. A drink is

same as above. Order or preference is red wine, wine, beer, liquor. No more

than 1-2 on a given day.

Soy - One serving per day of a " full-fat " soy food. A full-fat soy food is one

that contains greater than 3 grams of fat per serving, with none of the fat

coming from added fats or oils. Always read the label for portion sizes and

ingredient content.

(PRITIKIN: no more than 1-2 servings a day of low fat soy Foods (not pills ,

powders, etc) if desired

Supplements - A low dose multivitamin and mineral supplement with B-12 (without

iron, if not of childbearing age), flaxseed (women only) and fish oil and,

possibly upon the advice of a physician, calcium supplements. Antioxidant

vitamins and folic acid are optional and are based on health history and

nutritional intake of these nutrients.

(PRITIKIN: Based on an individual evaluation )

back to top

[Guest guest]

The following is posted at an Ornish site... so, I will take these as current.

In Parenthesis, I will post the pritikin guidelines for comparison. We can take

them as " current "

Ornish

http://www.pmri.org/?p=krf

Pritikin

Nutrition Guidelines For Reversing Heart Disease

Fat - No more than 10% of calories are from fat. This is achieved by not adding

any fats, oils, seeds, nuts, avocados, coconut and olives to a mostly

plant-based diet. The 10% of calories from fat comes from fat that occurs

naturally in grains, vegetables, fruit, beans, legumes and soy foods.

(PRITIKIN: ~ < 15%%. We allow the use of nuts, seeds, avocados, as long as

the fit into the caloric goals and dont raise the fat percent over the

recommended guidelines. This is usually no more than 1 -2 oz a day of

nuts/seeds or 1/2 avocado. We recommend whole food choices of high fat foods

over oils, but if oil is used, which we allow, but dont recommend, , we limit to

1 tsp/1000 calories consumed).

Cholesterol - No more than 10 milligrams of cholesterol per day. To meet this

goal, non-fat dairy products are limited to 2 servings per day. Non-fat dairy

products are optional. Soy products can be used instead of dairy products

because they are cholesterol free.

(PRITIKIN No more than < 100 mg a day. To meet this goal, we limit animal

protein to no more than 3.5 oz a day and dairy to no more than 2 servings of

non fat dairy, The older therapeutic plan limitied the animal protein to 1x

/week, which if people want, we still recommend. ).

Animal Products - Meat, poultry, fish and any products made from these foods are

eliminated. Non-fat dairy foods (no more than 2 servings/day) and egg whites are

included.

(PRITIKIN: again, no more than 3.5 oz aday. Fish is preferred and recommended

to be at least 3x a week, with white meat chicken/turkey next, and leanest cuts

of beef or wild game next.We do go futher to define specifics in each category)>

Calories - Unrestricted unless weight loss is desired. Small frequent meals

spread throughout the day help avoid hunger and keep energy levels constant.

Portion control will assist in reaching and maintaining a healthy body weight

and controlling blood sugar levels.

(PRITIKIN: we use the philosphy of calorie density and not calorie per see or

portion control per see. Both are allowed if helpful, but learning and using

the principles of calorie density is recommended, taught and used at the

center.)

Sugar - Permitted in moderation. No more than 2 servings/day including non-fat

sweets. A serving is equivalent to 1 teaspoon or 5 grams of sugar.

(PRITIKIN: None being optimal. If used, limit to 1 TB/1000 calories consumed.

Avoid fructose and high fructose corn syrup)

Caffeine - None allowed, including regular and decaffeinated coffees and teas,

chocolate, cocoa, and regular or decaffeinated dark colas. Naturally

caffeine-free herbal teas, grain-based coffees (i.e. Postum, Caffix and Roma),

carob powder, Sprite, 7-Up or Ginger Ale are suggested as alternatives.

(PRITIKIN: We allow all the decaf tea people want. If caffeinated, we limit to

< 2 (or 3) a day. We recommend the avoidance of all coffee, but if used, no

more than 1/day regardless of caffeine content)

Sodium - Moderate salt use, unless medically indicated otherwise.

(PRITIKIN: no more than 1200-1500 mgs per day total added and naturally

occuring. For HTN, less may be optimal. Range is based on age and while has

been our guidelines for 30 years, is now also inline with the recent IOM

guidelines.)

Alcohol - Allowed in small amounts but not encouraged. If consumed, enjoy one

serving a day: 1.5 ounces liquor, 4 ounces wine or 12 ounces beer.

(PRITIKIN: Men no more than 7 drinks a week. Women, no more than 4. A drink is

same as above. Order or preference is red wine, wine, beer, liquor. No more

than 1-2 on a given day.

Soy - One serving per day of a " full-fat " soy food. A full-fat soy food is one

that contains greater than 3 grams of fat per serving, with none of the fat

coming from added fats or oils. Always read the label for portion sizes and

ingredient content.

(PRITIKIN: no more than 1-2 servings a day of low fat soy Foods (not pills ,

powders, etc) if desired

Supplements - A low dose multivitamin and mineral supplement with B-12 (without

iron, if not of childbearing age), flaxseed (women only) and fish oil and,

possibly upon the advice of a physician, calcium supplements. Antioxidant

vitamins and folic acid are optional and are based on health history and

nutritional intake of these nutrients.

(PRITIKIN: Based on an individual evaluation )

back to top