Today’s superfood may be tomorrow’s health warning. It happens all too frequently:
Scienti;c studies may contradict
one another, so the expert-recommended eating plan in the
spotlight one day may be disputed
by another study the next. It can
seem daunting to know what to eat
to maintain good health.
The confusion stops here.
Diabetes Forecast has asked leading
nutrition experts to reveal the facts
behind some of the most common
nutrition misconceptions.
THE CLAIM:
ALL SATURATED FATS
SHOULD BE AVOIDED.
Traditionally, eating large
amounts of saturated fats has
been discouraged because they’ve
been linked to higher LDL (“bad”)
cholesterol levels, which can up
the risk of heart disease. But some
research indicates that these
fats, in moderation, may not be
as damaging to your health as
once thought.
Still, he agrees with current
recommendations—including those
from the American Diabetes
Association—that people with and
without diabetes should focus on
limiting saturated fat, eating
recognized healthy forms of fat
found in vegetable oils, nuts, and ;sh
instead. “Replacement of saturated
fat with unsaturated fat reduces LDL
cholesterol, which is an important
risk factor for the development of
heart disease,” he says. The federal
government’s 2015–2020 Dietary
Guidelines recommend limiting
saturated fat to 10;percent of your
total calories per day—or less—for
optimal health.
THE VERDICT: You don’t need to
swear off all saturated fats—they
can be part of a balanced eating
plan. But stick to the recommended
amounts and aim to incorporate
plant-based fats such as olive oil
and avocados instead of large
amounts of animal fats.
THE CLAIM:
SUGAR SUBSTITUTE
ARE DANGEROUS.
Many people with diabetes use
nonnutritive sweeteners, or
sugar substitutes, to ;avor their
food and drinks without added
carbohydrate—or the blood glucose
increase carb produces. But the
safety of these sweeteners, and
their potential link to cancer,
is often debated. Jill
Weisenberger, MS,
RDN, CDE, author
One theory: Not all saturated
fats are equal when it comes to
raising cholesterol and triglyceride
levels. Saturated fats coming from
animal sources, such as those in
red meat, have been found to hike
up cholesterol levels. However,
plant-based saturated fats may
affect the body differently. Stearic
acid, a saturated fatty acid found
in foods such as cacao (the seeds
that are used in making chocolate),
does not substantially increase LDL
cholesterol, says Rob van Dam,
PhD, adjunct associate professor
of nutrition and epidemiology at
Harvard School of Public Health.
But coconut oil, often touted
for its health bene;ts, is rich in
saturated fat. Almost half of it
comes from lauric acid, which,
in large amounts, increases LDL
cholesterol, says van Dam.
Instead of focusing on a single
nutrient, van Dam suggests
following a balanced, heart-healthy
diet. The number of fruits and
vegetables you eat (more is better)
and how much sodium you get
(less is better for some people) can
also affect the risk for disease.
Fact Check
We set the record straight on three nutrition claims
| By Erin Palinski-Wade, RD, CDE
EATING WELL
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