Diabetes Forecast - July/August 2017

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)