How To Be Smart About Eating Fatty Meals

I want to clear the air.

Changing your diet and then managing to stick to it is not an easy task at all.

I’ve found that when I started singing the praises of a vegan diet, I had to prepare myself for some pretty passionate backlash.

Over the last few years, decluttering my fridge and reading inspirational quotes have tremendously helped me stay focused on my diet.

Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie.

Diets, like clothes, should be tailored to you.

Because diet is not only a matter of nutrition science and clinical research, but it’s also deeply rooted in upbringing, culture, family, and convenience.

That’s why, even though I strongly believe that a low-fat, plant-based diet is the best approach for personal (and planetary) health, and even though high fat meals have been shown to result in a rapid decline in the function of arteries, I realize that many people are going to continue to eat high-fat meals rich in animal products.

So, given that many of us are going to eat unhealthy meals occasionally, I wanted to look at what strategies can blunt the adverse effects of high fat foods and at least make the meal neutral to our health.

Here are some ideas:

Drink grape juice.

grape-juice

Scientists in Chile revealed  studies that when fed a diet rich in fruits and vegetables and low in fat, arteries react in a healthier manner to stress when compared to eating a higher fat meal. However, when red wine was a consistent accompaniment to the high fat meal, there was a protective effect observed on the measurement of arterial health. A second study using purple grape juice saw the same protection.

Eat oats.

oats

Another study looked at what happened to volunteers who were fed a high fat meal accompanied by oats.
When subject ate a high fat meal, the usual drop in artery function was observed. However, when 60 grams of oatmeal was added to the meal, artery health tended to be preserved. The protective effect was not seen with wheat.

Eat a green vegetable with every meal.

green-vegetables

A group of researchers at the University of Maryland looked at what happens to arteries after you eat meals rich in fat, including extra-virgin olive oil. They found that after eating a high-fat meal, people had a rapid decline in artery function. However, when they combined the same fatty meal with a salad, the decline was not observed.
More recently, scientists saw that eating a hospital hamburger patty caused arteries to constrict in an unhealthy manner, but if the hamburger was combined with a slice of avocado the effect was not observed.

Take an antioxidant-rich supplement.

antioxidant-rich-foods

In another study, subjects with heart disease were fed a high fat meal. Soon after, they experienced a drop in artery health. However, when they were given 2 grams of Vitamin C before the meal, the drop was not observed. In another study, a vitamin supplement made from powered fruit and vegetable concentrates blunted the drop in artery function compared to a placebo supplement.

Eating a healthy diet, with a focus on fruits and vegetables will obviously help not only prevent disease and heal chronic illness, but also have a very positive impact on the genetic activity of your cells.

Don’t you think these tips can be incorporated in your diet? I’d love to hear your thoughts. 

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1 Comment

  • No, only if you don’t increase your carleios. Weight has recently been proven to be caused by two things (no big surprises here but research did show this regardless). 1. How many carleios you burn each day 2. How many carleios you eat.In general, if you were to eat 100 less carleios per day than you do now and did that for a year, you would lose 10 pounds. What drinking water before each meal does is that it theoretically makes you full faster because you already have something in your stomach when you start eating. If you want another trick: consider eating 1/4 of your meal, taking a 10 minute break and then eating some more. It takes 10-15 minutes for your brain to get the signal that your stomach has something in it so this method helps you to eat less. Discipline is the key.

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