A new study published in the journal Nature Medicine examined what happens when we replace saturated animal fats (like butter) with plant-based unsaturated fats (like olive oil) in our diets. This study was conducted differently than previous ones because it used four different cohorts instead of one.
From the first cohort, an original study, researchers focused on the multilipid score (MLS). In the study, called the Dietary Intervention and Vascular Function (DIVAS) trial, researchers randomly divided 113 participants into 2 groups. For 16 weeks, one group followed a diet high in saturated animal fat, while the other group followed a diet rich in plant-based unsaturated fats.
The scientists found that higher MLS was associated with healthier blood lipid profiles, higher intake of unsaturated fat from plant sources and lower intake of saturated fat from animal sources.
The researchers then calculated the multilipid scores of participants in three other large, long-term studies from earlier studies to see if higher MLS was associated with reduced heart disease risk. type 2 diabetes. These studies were called the European Prospective Investigation into Cancer and Nutrition (EPIC)-Potsdam Study, the Nurses’ Health Study (NHS and NHSII) and the PREDIMED trial. The studies included large groups of participants and initially healthy individuals followed for several years. This tells the researchers what the participants’ diets are, what their lipid profiles are – so they can calculate multiple lipid scores based on their blood levels – and their risk of heart disease and/or diabetes.
findings
The researchers concluded that participants with higher MLS levels—indicating a diet with lower levels of saturated fat and higher levels of unsaturated fat—had a significantly reduced risk of developing cardiometabolic diseases, including heart disease and diabetes.
Specifically, in the EPIC-Potsdam study, participants with higher MLS had a 32% lower risk of developing heart disease and a 26% lower risk of developing type 2 diabetes.
An NHS cohort shows that improving the quality of dietary fat over 10 years is associated with a nearly 43% reduction in the risk of developing diabetes.
Looking at the PREDIMED study, researchers looked at participants with low MLS at baseline who were given a diet high in saturated and unsaturated fat to see if there was an improvement in diet quality, specifically switching to a Mediterranean dietary pattern. helps prevent disease. They found that switching from a diet high in saturated fat to a Mediterranean diet high in unsaturated fat helped prevent the onset of diabetes.
What does all this mean practically for our diet?
According to the Centers for Disease Control and Prevention, heart disease is the 1st cause of death and disability worldwide. Diabetes is a risk factor for heart disease, especially when blood sugar levels are not properly controlled.
The Mediterranean diet has been shown to have many benefits, including reducing the risk of heart disease, stroke and type 2 diabetes. In general, the Mediterranean diet can help us live longer.
The Mediterranean diet includes plenty of fruits, vegetables, nuts, seeds, lean proteins, legumes, whole grains, and good fats. If you’re not ready to go all out, replace some of your saturated fat intake with unsaturated fats to reap the benefits. For example, instead of spreading butter on your bread, enjoy it with mashed avocado or peanut butter. Instead of butter and cream on baked potatoes, try olive oil with garlic and why not, yogurt. Choose a healthy salmon meal each week instead of red meat. Finally, when you want a snack, eat a handful of nuts instead of chips.