All articles tagged with #fats
Beef tallow, once widely discouraged by health authorities, has gained new approval in the latest U.S. dietary guidelines, reflecting its growing popularity among consumers for cooking, skincare, and high-fat diets, despite longstanding warnings from doctors.
A Kailash Hospital cardiologist emphasizes the importance of avoiding high-sodium foods like pickles and papads, reducing fried and refined foods, and adopting a balanced diet rich in fruits, vegetables, nuts, and healthy fats to prevent heart disease, especially in India where heart issues are rising at a younger age.
To manage high blood pressure, it is essential to avoid processed foods high in sodium, sugary drinks, saturated and trans fats, pickled and canned foods, and limit alcohol and caffeine intake, replacing them with healthier alternatives like fresh produce, lean proteins, and water.
Dietitians emphasize the importance of including healthy fats like unsaturated fats from nuts, seeds, and olive oil, while consuming saturated fats such as dairy and eggs in moderation. Artificial trans fats should be avoided. Certain fats like butter, ghee, and coconut oil can be part of a balanced diet, offering health benefits when consumed appropriately.
A study conducted in Australia suggests that higher levels of triglycerides, which are found in butter, eggs, cooking oils, and red meat, may lower the risk of dementia. The research found that older adults with high levels of triglycerides were 18% less likely to develop dementia compared to those with lower levels. However, it is important to note that high triglyceride levels can also increase the risk of other conditions such as heart disease and stroke. The study highlights the need for further research to understand the specific components within triglycerides that may promote better cognitive function and potentially lead to new preventive strategies for dementia.
A nutritionist advised a 33-year-old woman, Laura, to increase her overall food intake, specifically focusing on carbohydrates and healthy fats, in order to boost her energy, build strength, and "tone" her body. The nutritionist recommended having a more substantial breakfast, adding high fiber carbohydrates to lunch, including protein in snacks, and incorporating carbs into dinner. The expert also emphasized the importance of eating enough protein and engaging in resistance training for muscle growth.
A new study from Japan suggests that extreme dietary habits related to carbohydrate and fat consumption may affect longevity. The study found that men who consume too few carbohydrates daily may increase their risk of dying, while women who consume insufficient quantities of fat may also have a higher risk of mortality. The study highlights the complexity of healthy eating, suggesting that going to any extreme with carbohydrates and fats may negatively impact longevity. However, the findings may not directly apply to Western populations, and further research is needed to provide more actionable findings considering local dietary and health landscapes.
A new study suggests that extreme dietary habits involving low carbohydrate intake in men and high carbohydrate intake in women are associated with higher risks of mortality. High-fat intake in women, however, may lower the risk of all-cause and cancer-related mortality, highlighting the need for a balanced diet. The study, conducted in Japan, found that men with low carbohydrate consumption and women with high carbohydrate consumption faced increased risks of overall and cancer-related death. On the other hand, women who consumed more fats experienced a reduced risk of dying from any cause. The findings emphasize the importance of a balanced diet rather than heavily restricting carbohydrate or fat intake.
The World Health Organization (WHO) has updated its guidelines on fats and carbohydrates, emphasizing the importance of both quantity and quality for good health. The guidelines aim to reduce the risk of unhealthy weight gain and diet-related noncommunicable diseases. WHO recommends limiting total fat intake to 30% of total energy intake or less, with a focus on unsaturated fatty acids. Saturated and trans-fatty acids should be replaced with nutrients like polyunsaturated fatty acids, monounsaturated fatty acids, or carbohydrates from whole grains, vegetables, fruits, and pulses. WHO also highlights the importance of carbohydrate quality, recommending that carbohydrate intake primarily come from whole grains, vegetables, fruits, and pulses. These guidelines, along with existing ones on free sugars and sodium, support the concept of healthy diets.
Butter can fit into a healthy diet, and grass-fed butter is the healthiest option. Grass-fed butter contains short-chain fatty acids like butyric acid that have benefits for gut health and potentially weight management, conjugated linoleic acid, a fatty acid that has anti-cancer and anti-obesity properties, and higher levels of Vitamin K2 and omega-3s. Margarine is not necessarily healthier for you, even if it is marketed as such, and many plant-based buttery spreads contain mostly canola, vegetable, or safflower oil. It is best to incorporate a diverse, balanced array of fats and oils into your daily diet.
Registered dietitian Abbey Sharp recommends avocado oil and olive oil as the healthiest options for cooking due to their favorable monounsaturated and polyunsaturated fat profiles that decrease bad cholesterol and increase good cholesterol. Flax seed oil is also a good option due to its omega-3 fatty acids, but it has a low smoke point. Sharp advises going for unrefined oils as they contain more nutrients, but refined oils in moderation are not bad for health. Canola oil is not bad for health in moderation and has a favorable ratio of omega-6 to omega-3. Sharp recommends utilizing oils in moderation to enhance the cooking process and flavor and to focus on consuming whole foods for a nutritionally dense diet.