University of Georgia Family & Consumer Sciences. Volume 31 Number 4 November 2017

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1 University of Georgia Family & Consumer Sciences Volume 31 Number 4 November 2017 Inside this issue: Diabetes and Your Heart You Can Take Control Heart Healthy Holidays Coconut Oil: Health or Hype? Sweet Potato Casserole Diabetes and Your Heart Did you know that at least 68% of people 65 years or older with diabetes die from heart disease? 1 Heart disease involves hardening of the arteries or vessels that carry blood, oxygen, and nutrients throughout the body. It is caused by a substance called plaque that builds up in the arteries, making it harder for blood to go through them. If blood can t get to the brain or heart, this can lead to a stroke or heart attack 1. People with diabetes are more likely to get heart disease for several reasons. First, high blood sugars can damage blood vessels making it easier for plaque to stick to the artery walls. Also, people with diabetes often have other health conditions that increase their chances of getting heart disease, like high blood pressure and obesity. These factors make adults with diabetes two to four times more likely to die from heart disease than adults who do not have diabetes 1. Smoking tobacco products and not getting enough exercise can also increase your risk for heart disease 1. Another health condition that increases risk for heart disease is having high cholesterol and triglycerides. This is common in people with diabetes. Cholesterol is a waxy substance that can build up in your arteries. Triglycerides are the most common type of fat in the body 1. Although your body needs them, too much cholesterol and triglycerides can be bad for your health. There are two kinds of cholesterol, LDL and HDL. To remember them, LDL is sometimes called lousy while HDL is called healthy cholesterol. LDL cholesterol is what can combine with fats and other substances in the arteries to form plaque. And remember, too much plaque can lead to a heart attack or stroke. HDL cholesterol actually carries harmful cholesterol away from the arteries 1. If LDL and triglycerides are too high and HDL is too low, you are more likely to get heart disease. Talk to your doctor about what your levels of HDL, LDL, and Triglycerides should be. Seven Controllable Risk Factors for Heart Disease 1. Tobacco Smoke 2. High blood cholesterol 3. High blood pressure 4. Inactive lifestyle 5. Unhealthy diet 6. Obesity and overweight 7. Uncontrolled blood sugar Continued on next page

2 Page 2 The good news? You can make changes in your diet and lifestyle to decrease your chances of getting heart disease. First, you can work to control your blood sugar by making healthy food choices, getting plenty of exercise, and taking your medications. Eating too much saturated fat can increase your LDL levels, putting you at a higher risk for heart disease. In the next article we talk about foods to choose to decrease your LDL and increase your HDL in order to decrease your chances of getting heart disease. There are seven risk factors for heart disease that you can control, and uncontrolled blood sugar from diabetes is one of them 1. Get started today by quitting smoking, eating smart, and moving more. Read on for good tips for planning a heart healthy plate starting today and through the holidays. You Can Take Control! To decrease your risk of heart disease, it is important to try to eat less saturated fats. Too much saturated fat in your diet can lead to high LDL cholesterol which can lead to heart disease. Where do we get saturated fat? More than a third of all saturated fats in the American diet come from cheese and meat dishes such as burgers, sandwiches, tacos, pizza, pastas, and from desserts 2. High-fat meats like some kinds of ground beef, bologna, hot dogs, sausage, bacon, and spareribs, poultry with the skin, and fried fish are also big players in the saturated fat game. Packaged snacks and sweets can also have a lot of saturated fat. Less than 10% of calories a day should come from saturated fat 2. This is equal to around 22 grams for someone on a 2000 calorie diet. The table below shows common foods and the amount of saturated fat they contain. Food Saturated Fat in grams 6 1 tbsp. butter 7 g 1 tbsp. coconut oil 12 g 1 slice cheesecake 12 g 1 cheeseburger 9 g 1 hot dog (pork) 7 g To reduce the risk of heart disease even more, especially for those with diabetes, it is recommended that 5 to 7% of calories should come from saturated fat a day 5. For someone on a 2,000 Calorie diet, 5-7% of Calories from saturated fat would be equal to about g of saturated fat per day. You can see from the table that 1 tablespoon of butter on your toast in the morning and one on your potato in the evening and you would be at your limit for the day. So it s really important to choose foods naturally lower in saturated fat like fruits, vegetables, whole grains. Animal foods like meat and dairy products are higher in saturated fats. To get less saturated fats from meat and poultry, remove the skin from chicken and turkey. When choosing ground meats (beef, pork, or turkey), choose ground meat that is 90 to 97% lean instead of 70 to 85% lean. Continued on next page

3 Page 3 Try sirloin and round cuts of beef instead of ribeye steaks. Try pork tenderloin and center cut chops instead of ribs or shoulder (Boston Butt). Choose skim and 1% milk products and reduced fat cheeses and yogurts. One way to eat less saturated fats and still get plenty of flavor is to replace them with good sources of monounsaturated and polyunsaturated fats (MUFAs and PUFAs) 2 like olive and canola oil. Replacing saturated fats with these healthy fats can help lower your LDL and increase your HDL 4. You may be thinking that you should just cut out all fat from your diet instead of replacing fat with fat. However, replacing saturated fats with carbohydrates can actually increase triglyceride levels 2. In the next article, we will talk about ways to get more of these healthy fats. Remember, people with diabetes are more likely to get heart disease. Too much saturated fat in your diet can increase your LDL lousy cholesterol and increase your chances for getting heart disease. So start by making some of these simple swaps to eat less saturated fat and protect your heart. Check out the next article for how to have a healthier holiday. Heart Healthy Holidays Maintaining a healthy lifestyle is tough to begin with, but the holidays tend to make it even harder. The homemade dishes prepared with butter, cheese, heavy cream, bacon, and other sources of saturated fats are hard to resist. Being around friends and family who always want you to take seconds can make it harder. A little indulgence here and there is ok, but too much can be bad for your heart and your waistline. There are ways to be smart about the food you eat, even during the holidays. Some dishes that can be high in saturated fat are casseroles, puddings, cheese plates, eggnog, and cheesecake. Some of these dishes are staples in a holiday meal. If it s a secret family recipe, you might not want to change it, so just eat a smaller portion. If you are willing to make changes in the recipe, consider these. In casseroles, avoid using packaged mixes or read labels to find ones with less grams of saturated fat. For dishes that call for cream soups, you can use fat-free and low-fat versions. Try using half and half in place of heavy cream. Skim milk can also be used to reduce the amount of saturated fat in eggnog. In cheesecake, you can use low-fat cream cheese. As mentioned in the last article, monounsaturated and polyunsaturated fats (MUFAs and PUFAs) are great substitutes for saturated fats. Replacing saturated fats with these healthy fats is good for your heart. The table below shows some foods high in MUFAs and PUFAs that can be used in place of saturated fats. For example, olive or canola oil can be used to replace butter or bacon fat when cooking vegetables and meats. Consider sprinkling your casserole with ¼ cup walnuts in place of 1 cup of butter crackers. Avocados can be used in some baked recipes in place of butter. Monounsaturated Fats 4 Polyunsaturated Fats 4 Olive oil or canola oil Avocados Peanut butter Nuts (cashews, pecans, peanuts) Continued on next page Fish (salmon, tuna, mackerel, trout) Corn oil Walnuts Pumpkin or sunflower seeds

4 Page 4 Even though these fats are better for your heart, they still contain calories. One tablespoon of butter and one tablespoon of olive oil are each about 100 calories. So, you want to be careful not to increase your calorie intake when eating MUFAs and PUFAs in place of saturated fats. Some other tips that can be helpful to reducing your overall calorie intake at holiday meals is drinking a glass of water before eating. Having a salad or a bowl of soup first can help, too. Fill half your plate with vegetables, and if you want seconds on something, wait a few minutes. See if you are actually still hungry before getting back up for those seconds. Lastly, spend time talking to your friends and family. They are what the holidays are all about! You can engage in conversation by putting your fork down when you are talking or listening to someone else speak. This will help you really enjoy the food on your plate without taking mindless bites. Protect your heart by eating less saturated fat at the holidays and every day. You don t have to be perfect to be healthy! Any change, big or small, is a step in the right direction to becoming a healthier you! Coconut Oil: Health or Hype? Replacing foods high in saturated fat with foods higher in unsaturated fats is recommended for heart health 7. Many people argue that coconut oil, which is mostly saturated fat, is an exception to this rule. The internet and media have put coconut oil in the spotlight. But is it really any better for heart health than other saturated fats that for years have been known to be bad for our heart? Let s take a closer look. One difference between coconut oil and saturated fats like butter is that coconut oil comes from plants, and butter and fat found in meats come from animal products. Still, the amount of saturated fat in coconut oil is actually much more than the amount in animal foods. The table below lists the amount (percentage) of the total fat that is saturated in coconut oil and some animal fats 6. As you can see, coconut oil has more saturated fat than butter, pork fat, or beef fat! Food Saturated Fat (%) Coconut oil Over 80% Butter A little over 50% Pork fat (also called lard or bacon grease) About 50% Beef fat About 40% People argue that the saturated fat in coconut oil is different from the saturated fat in animal products because the fats are different lengths. Much of the saturated fat in coconut oil (about 58%) is what are called medium-chain triglycerides (MCTs) 5. In food, there are short-chain, medium-chain, and long-chain triglycerides. Remember that triglyceride just means fat.

5 Page 5 Because of their differences in length, these fats are handled differently in the body. In a few studies, people who ate MCTs lost more weight and body fat and decreased their waist size more than people who ate long-chain triglycerides 8. But, the MCTs that people ate in these studies were different than most of the MCTs found in coconut oil 5. So, what does that mean? While people claim that coconut oil will help you lose weight or shrink your waist line, only a small amount (about 13%) of the fats in coconut oil may offer some of these health benefits 5,8. Also, remember that coconut oil is over 80% saturated fat. Research shows time and again that saturated fat raises LDL cholesterol, and higher LDL cholesterol increases your chances of getting heart disease. So, even with the possible health benefits that may come from the small amount of some of the fats in coconut oil, over 70% of the saturated fat in coconut oil is known to be bad for your heart 6,7. So, are the claims that the fat in coconut oil is all healthy fats true? No. Research has shown that most of the fats in coconut oil are actually bad for your heart. Coconut oil is not an exception to the saturated fat rule. Is it ok to use coconut oil every now and then? As with all types of foods that are not the best for your health, it is ok to eat them every once in a while. Just stick to the unsaturated fats, like olive and canola oil, most of the time. Don t be fooled by everything you read from the media choose unsaturated fats most of the time to keep your heart healthy and happy! References: 1. Cardiovascular Disease and Diabetes. American Heart Association, Dietary Guidelines for Americans Office of Disease Prevention and Health Promotion, AHA/ACC Guideline on Lifestyle Management to Reduce Cardiovascular Risk. Eckel RH. et al, J Am Coll Cardiol, Fats. American Diabetes Association, Position of the Academy of Nutrition and Dietetics: Dietary Fatty Acids for Healthy Adults. Vannice G, Rasmussen H, J Acad Nutr Diet, doi: /j.jand National Nutrient Database for Standard Reference, Release 28. United States Department of Agriculture: Agricultural Research Service, Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Sacks FM, et al, Circultation Effects of Medium-Chain Triglycerides on Weight Loss and Body Composition: A Meta-Analysis of Randomized Controlled Trials. Mumme K, Stonehouse W, J Acad Nutr Diet. doi: /j.jand

6 Recipe Corner Page 6 Makes 10 servings Sweet Potato Casserole This recipe is a great way to bring a Thanksgiving classic to the table without the saturated fat and cholesterol. Ingredients: 4 sweet potatoes (about 1 lb) 3 egg whites ½ cup sugar 1 can evaporated milk, nonfat (12 ounce) 1 tablespoon vanilla extract 1 teaspoon cinnamon ½ teaspoon nutmeg ½ teaspoon ginger Directions: 1. Rinse sweet potatoes in cold running water and pierce with fork Microwave sweet potatoes on full power until tender, about 15 minutes. Turn them half way during baking 3. Preheat oven to 400 degrees. Remove skin from sweet potatoes and mash with hand beaters or food processor. Add the rest of the ingredients and mix until smooth. 4. Pour mixture in an 8-inch square baking pan. Bake until casserole is firm in the center, about 40 minutes. 5. Serve hot. Refrigerate leftovers. Nutrition Information per serving: Calories: 110 Carbohydrate: 24 g Protein: 4 g Sodium: 80 mg Fat: 0 g Sat Fat: 0 g Fiber: 2 g Cholesterol: 0 mg Notes: You may want to experiment with using canned sweet potatoes. Choose no salt added or low salt options if available. Contributors: Alison C. Berg, PhD, RDN, LD, Assistant Professor and Extension Nutrition and Health Specialist, Writer and Editor Hannah Wilson, BS, Graduate Student, Dietetic Intern, Writer Hannah Winston, BS, Graduate Student, Dietetic Intern, Writer Editorial Board: Ian C. Herskowitz, MD, FACE, University Health Care System, Augusta GA Melanie Cassity, RN, MSN, CDE, Piedmont, Athens Regional, Athens, GA

7 The University of Georgia Cooperative Extension College of Agricultural and Environmental Sciences / Athens, Georgia Dear Friend, is a bi-monthly publication sent to you by your local county Extension agent. It is written by an Extension Nutrition and Health Specialist and other health professionals from the University of Georgia. This newsletter brings you the latest information on diabetes self-management, healthy recipes and news about important diabetes-related events. If you would like more information, please contact your local county Extension Office. Yours truly, County Extension Agent The University of Georgia and Ft. Valley State University, the U.S. Department of Agriculture and counties of the state cooperating. Cooperative Extension, the University of Georgia Colleges of Agricultural and Environmental Sciences and Family and Consumer Sciences, offers educational programs, assistance and materials to all people without regard to race, color, national origin, age, gender or disability. An Equal Opportunity Employer/Affirmative Action Organization Committed to a Diverse Work Force COOPERATIVE EXTENSION U.S. DEPARTMENT OF AGRICULTURE THE UNIVERSITY OF GEORGIA COLLEGES OF AGRICULTURAL AND ENVIRONMENTAL SCIENCES & FAMILY & CONSUMER SCIENCES ATHENS, GEORGIA OFFICIAL BUSINESS : Your current issue is enclosed U.G.A. Cooperative Extension College of Family and Consumer Sciences

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