[Latest News] U.S. Dietary Guidelines Limit Sugar, Rethink Cholesterol
Still remember when you were a primary school’s kid you have been well taught by school teachers and educators on the correct way to use Food Pyramid in our daily diet. Cereal based food always placed at the bottom part, followed by fruits and vegetables, fish and poultry, and fats and sugar often on the top of pyramid.
Undeniably, the awareness of Malaysian on diet has been increasing throughout the past decade but there is still room for improvement. The consumption of sugar and oil among Malaysian remains high. Diabetes has become one of the top killer diseases in Malaysia. According to the Second National Health and Morbidity survey it is estimated that 3.4 million Malaysians are diabetes sufferers in 2010.
So, what can we do to keep our body healthy? Which guidelines can we refer?
Last Thursday (7 January 2016), U.S. government releases latest dietary guidelines 2015.
There are nine things we should know about U.S. dietary guidelines 2015:
1. Extract that sweet tooth
Limit your sugar intake to only 10% of your daily calories, which means only 50 grams of sugar you can take in one day.
Eating diet high in sugar might increase the risk of heart disease, obesity, cancer and Type 2 diabetes.
Always check the nutritious label on food products. Besides sugar content, you might need to check for other name like fructose, sucrose, corn syrup or honey which can also spike your blood sugar level.
Look for less-sweet substitutes. For example, you may replace full-sugar sodas with carbonated drinks.
2. The Easter bunny is all over this one
The U.S. government has removed the limit on cholesterol.
Why the previous statement of eating dietary cholesterol is bad for health has removed in U.S. dietary guidelines 2015?
Around 80% of cholesterol level is built by our own body whereas the other 20% comes from diet. Some studies showed there is no harm to consume dietary cholesterol and egg yolks. The guideline also added "individuals should eat as little dietary cholesterol as possible" because "foods that are higher in dietary cholesterol, such as fatty meats and high-fat dairy products, are also higher in saturated fats."
There is an exception for those who having genetic disorders or medical conditions. They should avoid dietary cholesterol and eggs as higher intake will leads to high cholesterol.
![Eggs](https://static.wixstatic.com/media/bfc907_398af866d0444fccafa11802fffe9281.jpg/v1/fill/w_980,h_552,al_c,q_85,enc_auto/bfc907_398af866d0444fccafa11802fffe9281.jpg)
[Source: CNN News]
3. Something's fishy and bacon hasn't totally left the building
The guideline has emphasized the importance of eating high protein foods especially seafood, lean meat and poultry on retaining muscle mass. There is a specific mention of eating at least 8 ounces of seafood per week. The guideline also single out men and boys for eating too much protein.
If you eat meat, it is suggested for the meat, poultry and eggs subgroup -- eat 26 ounce-equivalents per week based on a U.S.-style and 2,000-calorie diet.
If you are a vegetarian, there are few options for you: soy products, beans, lentils and seeds are good protein sources.
However, in 2015, World Health Organization (WHO) suggested people avoid processed meats like bacon and hot dogs as they increase the risk of cancer. American Cancer Society said, "By omitting specific diet recommendations, such as eating less red and processed meat, these guidelines miss a critical and significant opportunity to reduce suffering and death from cancer."
These guidelines do not. Instead, the guidelines say they "can be accommodated as long as sodium, saturated fats, added sugars and total calories are within limits in the resulting eating pattern."
4. Your mother was right about fruit and veggies
The guideline suggested taking fruits especially whole fruits, vegetables and grains, at least half of which are whole grains. It recommends eating 2½ cups of a wide variety of vegetables from all the subgroups of colours and starches a day. It can increase the fullness without eating too much calories. The suggested two cups of fruit a day, with half coming in the form of whole fruit, provides many essential vitamins and some have high fiber, which helps with digestion. A diet rich in fruits and vegetables also helps prevent heart disease and Type 2 diabetes.
Besides fruits, it is suggested eating brown rice, quinoa, and oats can help with digestion. According to the NIH-AARP Diet and Health Study, cereal fiber and whole grains have a positive impact on your life if you want to avoid cancers, inflammation and obesity as well.
5. Raise a glass (or a cup) to this
Moderate consumption of alcohol is fine. Drinking a glass of wine daily brings benefit to your heart.
For women, one drink a day. For men, two drinks per day.
![Wine](https://static.wixstatic.com/media/bfc907_aef5fe41fb314a068d32e32409cb41fa.jpg/v1/fill/w_980,h_552,al_c,q_85,enc_auto/bfc907_aef5fe41fb314a068d32e32409cb41fa.jpg)
[Source: CNN News]
Drinking coffee in a moderate way is also highlighted in the guideline. Coffee has been shown to reduce the risk of Type 2 diabetes and cardiovascular disease, and it also may help to protect against Parkinson’s disease. Moderate coffee drinking is defined as drinking three to five cups a day.
6. Fat is back, kind of
Good fat (Unsaturated fat) includes Omega-3 fatty acids found in some fish. About 5 teaspoons of oils per day is fine.
Bad fat (Saturated fat) which comes from meat, poultry and dairy products can raise blood cholesterol, increase risk of cardiovascular disease, weight gain, Type 2 diabetes and cancer.
Trans fat which consider as bad fat should be avoided as it increases LDL level and lowers the HDL level in our body.
Consuming fat-free and low-fat dairy products like yogurt, milk and cheese is fine. The amount of intake depends on your age and medical conditions.
7. Eat less salt
The guideline recommends eating less than 2,300 milligrams (one teaspoon) of sodium per day.
You may sprinkle spice like thyme or turmer if you are looking for an alternative.
8. Eat American, Mediterranean or vegetarian
There are three different types of diets at the 2,000-calorie level suggested in the guideline.
It is more user-friendly and approachable. People can choose either one for their daily meal.
Mediterranean Diet
![Mediterranean Diet - Salmon](https://static.wixstatic.com/media/bfc907_ed033dfcf23140ef89c6bf3683bbf1f7.jpg/v1/fill/w_980,h_552,al_c,q_85,enc_auto/bfc907_ed033dfcf23140ef89c6bf3683bbf1f7.jpg)
[Source: CNN News]
9. Eat what is right for you
These are general suggestions on what you should eat to avoid disease and to maintain a healthy weight. As the guidelines said, this is a "healthy eating pattern" rather than a "rigid prescription" and "an adaptable framework in which individuals can enjoy foods that meet their personal, cultural, and traditional preferences and fit within their budget." You need to see what works best for you if you have chronic condition or special dietary restrictions.
Reference taken from CNN News.
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