One of the things that we’ve inherited from the low-fat diet nonsense is the idea that eating fat will automatically raise your cholesterol level.
Since on the Atkins diet you end up getting a higher percentage of your calories from fat than you did before (which is bound to happen if you diminish carbohydrates as a calorie source) many low-fat diet zombies have tried to scare people off the Atkins diet by saying that their cholesterol will shoot through the roof.
Not!
What actually happens is that when you decrease your carb intake it causes your body to go into fat burning mode. When that happens, your body burns up the fat that otherwise would get turned into cholesterol and harden your arteries.
When on a low-carb diet, your cholesterol may actually go down.
That’s what mine did.
My cholesterol has never really been high, but after going low-carb, my cholesterol readings decreased markedly.
Here’s what they read after I had them tested recently:
Total Cholesterol: 128 (best category: Less than 200 is "Desirable")
High-Density Lipoprotein, a.k.a. "good cholesterol": 31 (good: My ideal would be 37 given my Total Cholesterol level)
Ratio of Total Cholesterol To High-Density Lipoprotein: 4.13:1 (less than 5:1 is the goal, 3.5:1 is optimal)
Low-Density Lipoprotein, a.k.a. "bad cholesterol": 85 (best category: Less than 100 is "Optimal")
Triglycerides (really bad cholesterol): 60 (best category: Less than 150 is "Normal")
Since my cholesterol is not bad, I haven’t researched the meaning of all these readings in detail, but I am given to understand that they are not only good, they are very good and would be perfect if my HDL was a few points higher. My total cholesterol is apparently so low that it’s very uncommon for people to have rates that low.
HERE’S THE AMERICAN HEART ASSOCIATION GUIDELINES.
Now, in the interests of full disclosure:
- These numbers are typical for what I get when I have a cholesterol test since going on the Atkins diet (i.e., they are not fluke low numbers).
- They are non-fasting numbers (I’d eaten a bowl of low-carb
pasta before the test), which would have (if anything) caused my
triglycerides to go up as a result. - I am not taking any cholesterol-lowering drugs.
- I am not specially targeting cholesterol with nutritional supplments (though some I take may have an effect on lowering cholesterol).
So, I thought I’d report these numbers in the interests of Science (. . . Science!) and to say that if you’ve been thinking about low-carbing but have been deterred by claims it will make your cholesterol skyrocket, don’t let that stop you. Only balderdash can be heard from guys who say that, and no one should give any ear to their tongue-wagging.
My cholesterol (which wasn’t bad) decreased markedly after I went low-carb.
Converging testimony: I had killer cholesterol for years which Lipitor and other drugs were some help with but not enough. They knocked down my total numbers but my good cholesterol was always way too low, no matter how much I exercised or changed my diet.
Then I began dieting following the general principles of the South Beach diet, e.g., cutting out processed carbs, eating more good fats like nuts and cheese, more protein, lots of salad. My cholesterol improved dramatically. My good cholesterol has doubled, and my bad cholesterol is under control. And of course I lost weight.
Every year I do a health screening with my company that includes an extensive questionnaire and some bloodwork. I’m getting a much cleaner bill of health these days than I used to… except that every year they tell me my diet needs fewer fats and more carbs. 😉 Based on the rest of the report, though, I’m going to keep doing what I’m doing.
Good work Jimmy. My brother has started the South Beach diet and has shed 30 pounds in 2 months.
However I’m a plarmacist and need to stay in business… maybe I could offer you something to get your HDL up just a bit…
Good for you Jimmy! For most people however the South Beach Diet (avoid white flour, sugar, white potatoes, etc.) is safer and, if continued, can lead to a healthier lifestyle. On the other hand nothing beats good genes.
Great Jimmy!
Not only did my cholesterol significantly improve, (after tons of red meat, eggs and sausages), my triglycerides dropped dramatically! I mean huge.
I since heard that high tryglycerides is a potential warning sign or symptom of something called pre-diabetes (I think).
Since going low carb I have been able to eliminate cholesteral meds and anti-depression meds. I am pretty sure that both are due to the diet.
One thing that raised my good cholesterol was flax seed oil pills. It’s recommended by the Couple to Couple League for us “older mothers”.
For a more critical view on cholesterol you should read “The Cholesterol Myth” by Uffe Ravnskov (ISBN 0967089700). The title tells it all – and the book explains it most convincingly.
Here’s the Amazon link:
http://www.amazon.com/exec/obidos/tg/detail/-/0967089700/qid=1124309421/sr=8-1/ref=sr_8_xs_ap_i1_xgl14/002-7274487-3097649?v=glance&s=books&n=507846
John
Here’s the link to Dr. Ravnskov’s website:
http://www.ravnskov.nu/cholesterol.htm
John
Now a comment from a low-fat/complex carbohydrate proponent(non zombie).
Being concerned mainly with a family history of heart disease, I adopted a low-fat/high complex carbohydrate “diet”, and had dramatic results in my overall cholesterol level(fasting before 310,after 176), triglycerides, blood sugar, and blood pressure. While at the same time losing 25 pounds, and never feeling hungry.
I tend to think there are merits to all of these different eating habits, it all depends on your individual circumstances.
Note: The above Dan is not the same as “Dan the Troll” (aka Erik Johnson).
Actually, the claim that the Atkins diet can lower one’s cholesterol level is hardly remarkable. There’s a good correlation between weight loss and cholesterol level; in essence, going on any diet that results in weight loss also results in lowered cholesterol. Thus, Jimmy’s anecdotal evidence from his experience while dieting doesn’t answer the question of whether eating more fat increases one’s cholesterol; his weight loss in itself masks any intrinsic change to cholesterol level caused by a relatively high-fat diet.
Pay attention to the HDL numbers and lipid profiles; one can have low cholestoral and still develop diabetes, one marker for which is a decline in optimal HDL:LDL profile and other lipid markers.
FOr anyone considering high-protein diets, be careful read instructions and to consult with your physician about getting regular blood work done to monitor if funny things gradually develop with your organ functions – it happens, especially if you are getting older or have had a history of rapid large weight yo-yos. I don’t highly recomment these diets as such, but I realize people find they work for them for a while.
It is perfectly possible to lose considerable amounts of weight on a high-carb (with high fiber), lower protein nutritional plan. I know many people personally (including yours truly) who have lost well over 100 lbs that way, too, with less health risks than a higher protein diet posed for us.
I would say that a major problem with carbs in this country was the development of people eating a disproportionate amount of simple sugars without a sufficient amount of fat — the low fat craze as popularly implemented. (A modest amount of fat on the baked potato slows the absorption of simple starches, eg.; removing the fat entirely, while lowering calories, made the item more risky for some folks who developed a pattern of eating like this. Proving that you always fight the last war…)
More helpful, I think, is keeping a detailed food diary (software is easily available for this) and measuring your food. INO, portion knowledge, then control.
Combined with regular exercise (start slow, work up gradually; walking and swimming are great places to start if your joints hurt).
Most of all, do not ascribe moral values to foods. Food is neither “good” nor “evil” in moral terms. Ascribing moral-like character to specific foods is a warning sign that one’s effort to promote physical health is being compromised by a decrease in psychic health.
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Dear Sir,
i told myself how can i keep my weight ,how can i eat and in the same time watch my choleserol level ,is diet is the right way? When i read about different diet systems ,i found many different and not expected results ,i found also this results depends on what’s people do ,and how they live ,you can’t ask anyone what’s he do ,and you did like him ,this maybe not good for you.So , i believe that every one have his own system which suitable to his body ,i tried for two months to eat every thing with little amounts ,and not to be hungry at all,i fell myself is very active ,and i’m in good helth.
trust me.