In my journey with diabetes I have done a lot of reading. Much of my background comes from cookbooks and countless hours spent in my kitchen, but by and large, Google has been my guiding light. People need to understand that almost any question they have on any topic can be answered instantly by their search engine. Google is the biggest library on the planet... Period.
Every so often I run across a topic in groups that intrigues me and I go and do my own research. Today I'm sharing with you an article that sets the record straight on heavy cream. There is a ton of information on the Net supporting Dr Jedha's research, but I just liked her and her team's style on Diabetes Meal Plans. Enjoy!
Cream for Diabetes: Setting the Nutrition Record Straight
➢ BY DR JEDHA &
DMP NUTRITIONISTS
What ingredient do a hearty green bean casserole, a rich
chocolate cake, and spicy pumpkin latte all have in common?
You may have guessed the answer…it’s cream!
When it comes to adding body and flavor to a variety of different foods, cream really makes the world go round. However, this high-fat dairy product has been controversial as the “low carb vs low fat” war rages on in the diabetes community, but we’re here to set the record straight and share the most recent research on cream.
Now let’s dig in…
What is Cream?
Cream is a dairy product loved for its richness and…well,
its creaminess as the name implies. It is produced by isolating the highest fat
containing layer from milk, which gives it a different mouthfeel compared to
milk.
Cream is a food familiar to many, often a splash thrown into
coffee or the base of a thick, creamy custard dessert. Then of course, you have
things such as butter, sour cream and créme fraîche to contend with, which are
all made from cream.
If you’ve read our other articles on dairy,
you know most dairy is a good choice for someone trying
to lower blood sugar and A1c. If you choose correctly, dairy is relatively
low in carbs and contains beneficial protein, vitamins, and minerals.
But what about cream? Is higher fat dairy okay to include in
a healthy diet?
Being that cream pops up so frequently in many recipes, it
seems like an important question to answer.
Cream Nutrition Facts
Because of the way it is made, it’s true that cream contains
more fat than regular milk, but interestingly cream contains less sugar
(lactose).
The exact amount of fat can vary depending on whether you’re
using heavy whipping cream, light whipping cream, or half and half, and
interestingly it also depends on what country you’re in.
In general, a half cup of heavy whipping cream contains
around 400 calories, 3 grams carbs, 3 gram of protein and 40 grams of fat.
Like other dairy products, cream contains vitamins and
minerals such as calcium, phosphorus and vitamin D.
We already mentioned that cream can be used to make things
like butter, sour cream, créme fraîche, cream cheese and whipped cream, so
let’s explore how all of these items compare in terms of nutrition.
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A Bit About Saturated Fat
The most controversial thing about dairy is the saturated
fat content.
Saturated fat has historically been deemed the type of fat
that clogs your arteries. Examples of foods that contain saturated fat include
red meat, eggs, butter and of course, cream.
For years a low fat diet has been the default treatment for
diabetes. This means eliminating things like butter and cream has been
commonplace.
However, in recent years more research has come to surface that tells us that
eliminating saturated fat is not necessary, and in fact, consuming saturated
fat from dairy does not appear to increase your risk of disease, including
heart disease.
Interestingly, research suggests heart disease risk increases when you consume a lot
of processed foods. Primarily it’s the pro-inflammatory trans fats and
other highly processed fats that are responsible for the development of
inflammation and cardiovascular diseases. And in terms of cholesterol, eating
fat does not necessarily clog arteries – this is a myth. The build up of
cholesterol is promoted via inflammation in the vessels.
So.. does that mean cream is okay for someone with diabetes
or prediabetes?
Yes. But let’s explore some research to confirm this.
Research on Cream and Diabetes
A 2017
meta-analysis compared diabetes and prediabetes risk with specific
subgroups of dairy products. Researchers found that higher high fat dairy
intake (cream) was associated with a 63% lower risk of type 2
diabetes, and it was determined neither cheese, cream, or butter were
associated with prediabetes.
Ericsson
and colleagues found similar results when they studied nearly 27,000
adults and concluded that consuming more high-fat dairy products decreased risk
of diabetes, while low-fat dairy showed an increased risk. It was noted that
particularly cream, yogurt, and cheese helped decrease risk of diabetes.
Another large
analysis reviewed 9 studies concerning another type of full fat dairy:
butter. In this review, butter consumption was not associated with an increased
risk of cardiovascular disease, stroke or coronary heart disease, and in fact
butter intake was associated with a lower risk of developing
diabetes.
Other studies have
suggested that dairy, including cream, can have a blood sugar-lowering
effect when dairy is consumed prior to a meal. It is thought that whey
protein may play a role in insulin secretion.
Interestingly, research has also shown that the consumption of high
fat dairy, such as butter, whole milk and whipping cream,
actually decreases the risk of central obesity. Whereas those who consumed
more low fat dairy were found to have increased risk of developing central
obesity.
Other studies have found similar results, supporting the
conclusion that high fat dairy is not related with obesity risk.
Some may have a hard time understanding how eating fat
reduces risk of obesity, but consider this study in which type 2 diabetics were prescribed
a low-carbohydrate, high-protein, high-fat diet. Within 14 days of
following a low carb, high fat diet participants achieved spontaneous reduction
in calorie intake to a level appropriate to their height.
This is because one
purpose of fat is to help keep you full (satiated). Including fat in
each meal can actually keep you feel more satisfied and cause you to avoid
overeating. Awesome news!
Finally, researchers have compared the effect full fat dairy
versus low fat dairy had on inflammatory markers in overweight adults.
Studies have found that full fat dairy led to a
better metabolic profile whereas the low fat dairy tended to produce higher
levels of these inflammatory markers which may in-turn increase the risk of
cardiovascular disease.
These researchers noted that the best inflammatory profile
was observed after consuming full-fat fermented dairy, which of course would
contain beneficial probiotics.
And just as was the case for lowering diabetes risk and
obesity risk, full fat dairy has been shown to improve cardiovascular
health. Specifically, higher intakes of whole milk, yogurt, and cheese
were associated with better cardiovascular function.
Conclusion: Cream for Diabetes: Is it Okay?
The concept of fat clogging our arteries and leading to ill
health has been disproven in many scientific studies. Therefore, there is no
need to fear cream; whether you enjoy a splash in your coffee in the morning,
or enjoy making creamy
low carb desserts you can continue to do some with some peace of mind.
Cream is a low carb choice and works great for adding body
and a smooth texture to soups, creamy sauces, or rich casseroles. Just
remember that cream is higher in calories, and while it’s never necessary
to count calories on a low carb diet, we would encourage
you to be aware if you are struggling to lose weight.
Also keep in mind that higher fat diets do not pair well
with high carb diets. It is normal to increase fat intake when reducing carbs,
but to keep both high carbs and higher fat in the diet does not work. For
better blood sugar control, choosing healthy natural fats of all kinds is a
good choice.
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R