Jan18 wrote:I can get blown with the wind and since I just read on Pritikin's site that ALL fat, including olive oil's monosaturated fat, was bad for the heart and arteries, it threw me.
Do you eat eggs? Gundry says they are good, still so much popular literature makes them out to be bad here in the States. I eat 1-2 a day. But 2 only have 3.3 g of saturated fat.
I am going to have to tweak my diet even more and retest my blood maybe in 1- 3 months. I can't wait 6. I need to see if I'm progressing on the right path and need more frequent positive reinforcement. Once I know that, I can spread out the tests more. More olive oil on vegetables (now I'm scared that the olive oil I have isn't the "good" olive oil Gundry says most aren't -- can you please speak to his olive oil ad? And how do we even find one with the requirements he says they need: Raised, harvested and produced by ONE farm?) I get myself crazed that I'm doing more harm (as he says I might be) than good!!!
I haven't read Pritikin, but from my research fat, as long as it's the good stuff, is good for you. So much of our body, especially the brain (of interest to us ApoE4s) needs/is made up of fat. If you happen to buy "Eat Rich, Live Long" they talk about the myth of fat being bad for the heart and arteries and that insulin resistance (there's that term again) is actually what drives sdLDL/oxLDL and the primary factor in heart disease.
I do eat eggs, but per Dr Gundry, only Omega-3 or pastured eggs, otherwise you're getting a pass down from the chickens being fed chicken feed which often consists of grains, corn, soybeans. I keep my intake to a level where I maintain my allowed animal protein intake per Dr Gundry, but whites contain the majority of the protein, so 2 to 2.5 eggs (with the half being a yolk) a day should be fine.
Regarding olive oil, they are not all equal. Dr Gundry always told us we wanted an olive oil with a "bite" or as Max Lugavere in his book "Genius Foods" refers to it as a spicy feeling in the back of your throat. That comes from a polyphenol called Oleocanthal, it's anti-inflammatory (inflammation negates neuroplasticity) and may help the brain clear amyloid plaque.
I've heard from sources, other than Dr Gundry's internet ads which I mostly ignore, that the olive trees from Morocco do produce the best olive oil for oleocanthal, but by no means does this mean all other olive oils are crap. Just because you can't afford a Rolls Royce doesn't mean your Chevy can't get you to where you need to go. If you can afford a Lexus, all the better, but don't go with a Yugo. There are olive oils out there that have been cut with vegetable oil, they're cheaper as a result, but vegetable oils are inflammatory, you want to avoid them.
At a minimum I recommend a quality (100% olive oil) EVOO - Extra Virgin Olive oil. I personally go for the organic, unfiltered, cold pressed EVOO because the unfiltered means it has particles that bind to oxidized cholesterol. Don't worry, they're invisible and there are no particles to the texture of the oil. When I first heard of the particles in unfiltered EVOO I thought, EWWWW, but it looks and has the consistency of "normal" oil.
You want fresh olive oil, that is within the year following when it was pressed. Labels typically have a two year expiration date (2 years after pressing), subtract one year and go with that.
Olive oil is mostly monounsaturated fat, that's good. As a fat, it can help quell hunger and doesn't spike insulin. In fact olive oil can help with insulin resistance. Here are 3 studies I found with a quick internet search, I'm sure there are more and better studies out there:Extra Virgin Olive Oil on Glycemic Control ,Insulin Resistance and Insulin SecretionPolyphenol-rich virgin olive oil reduces insulin resistance and liver inflammation and improves mitochondrial dysfunction in high-fat diet fed ratsPolyphenol-rich virgin olive oil reduces insulin resistance and liver inflammation and improves mitochondrial dysfunction in high-fat diet fed rats
A 20 hour fast, wow! That's great, keep up your good work. I'm impressed that despite having your head turned every which way regarding dietary recommendations, you are headstrong in wanting to make the right decisions. Keep plugging, keep researching.