| Food and Nutrition Q&A: | |
by Chelsy Leslie, RD, from the July 2003 newsletter
Q: Dr. Dean Ornish has published several books about his very low-fat diet. Are there any problems with that diet?
A: Dr. Dean Ornish promotes a diet that limits fat to 10% of total calories, which is approximately 15-25 grams of fat per day. To achieve this low level of fat, many foods must be avoided. These include meat, fish, oils and fats, avocados, olives, nuts, cheese, whole or low-fat milk, egg yolks, and any other product that has more than 2 grams of fat per serving. Non-fat dairy products are allowed in moderation. The diet primarily includes legumes, vegetables, fruit, and whole grains.
The goal of the Ornish diet is to prevent or treat heart disease. According to Dr. Ornish, severe heart disease can often be reversed by following his plan. In addition to a low-fat, whole-foods diet, Dr. Ornish also promotes moderate exercise, stress management techniques, and social support. All of these lifestyle changes can protect against heart disease, high blood pressure, and other diseases. In addition, the diet tends to be lower in calories compared to how most people usually eat, so weight loss may occur.
The diet has many beneficial aspects, but there are also several disadvantages. Fat has many important roles in our diets. Although 10% of calories from fat may be adequate to prevent essential fatty acid deficiency and aid in the absorption of fat-soluble vitamins, a very-low-fat diet is difficult for most people to follow. Fat provides a pleasant taste to food. It also gives us a feeling of satiety, meaning it helps us feel satisfied, curbs our appetite, and guards against overeating. People who follow a very-low-fat diet often feel hungry and unsatisfied.
The Ornish diet can be low in other nutrients including protein, vitamin B12, and iron. Proper meal planning is essential and vitamin supplementation may be necessary to prevent deficiencies. Dr. Ornish advises taking a multivitamin with vitamin B12 and either fish oil or flaxseed oil capsules for a source of omega-3 fatty acids. Although supplements may be helpful, it is best to rely on foods for nutrients whenever possible.
It is also important to keep in mind that not all fats are created equal. Research has shown that saturated fat may be one of the primary contributors to heart disease. Sources of saturated fat include animal products such as butter, beef, cheese, and also snack foods. However, monounsaturated fat (found in olive and canola oils, nuts, olives, and avocados) may actually have a protective effect.
Keep in mind that although some fats may be healthier than others, they all still are high in calories. Using olive oil instead of butter may keep your heart happy, but it probably won’t help with weight loss.
Although the Ornish diet may be a bit extreme for the average person, many of the concepts can be incorporated into a diet of moderation to help prevent disease and promote health.
Next month... On the other end of the diet spectrum is the Atkins diet and other high-protein plans. I’ll discuss why these diets are so popular, if they work, and their health effects.
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