There is now strong evidence that carbohydrates are the bad guys in the war against obesity, heart disease and diabetes. So where does this leave the well-established theory about saturated fats and how they not only increase our weight but are also responsible for heart disease?

Simply put, research now tells us to do the opposite of what we were told to do in the past to stay healthy. Back in the 70s when cholesterol treatment became popular; Doctors took a very simplistic view in believing that saturated fats in the diet lead to body fat. One only has to look around to see that the dietary recommendations that resulted from this theory have had devastating effects on our health and the prevalence of diseases such as obesity, heart disease, and diabetes.

Saturated fats were once blamed for heart problems, cholesterol, and obesity, and we were encouraged to eat less meat and more carbohydrates (eg bread, cereal). But now multiple studies are revealing that this was all wrong! One such study from 2010 reviewed the evidence on this topic (Astrup, A. et al, Am J Clin Nutr: 2011 Jan 26) and found that “replacing saturated fats with carbohydrates does not reduce the risk of coronary heart disease (CHD), and may even increase the risk.” (Dairy Nutrition News, April 2011)

The fat we need to worry about is the trans fat found in margarine. The risk of coronary heart disease increases with the intake of trans fatty acids. Trans fats have been made by a heating process that changes the chemical structure of the fat so that it is solid but soft. As noted in a previous article, trans fats are commonly found in commercially produced products, especially baked goods.

In addition to containing harmful trans fats in processed products such as breads, cereals, pastries, pasta, etc. have other health-related problems. Because these foods are poor in nutrients, a person who consumes them regularly is likely to be deficient in important antioxidants. We know that these antioxidants are important for general health, but they are also significant in the fight against heart disease. This is because the problem is not the amount of LDL (bad) cholesterol, but the oxidation of LDL cholesterol.

As evidence comes to light on the effects of oxidized LDL and the problems associated with excessive carbohydrate intake, we will no doubt see the ingredient list change in products such as bread, muesli bars, and cereals. guarantee the continuity of sales of these products. . Some companies are already adding protein, vitamins, and minerals to their products, hoping they will be perceived by the public as “a healthier eating option.” An example of this is the new cereals that are coming out with added protein. Since protein comes primarily from animal sources and grains are carbohydrates, the reality is that this will make little difference to our health.

For good health, my advice is:

• Follow a diet of fresh, whole foods. This means avoiding processed carbohydrates like breads, pastas, processed cereals, pastries, and cakes.
• Try to achieve the ratios of 40% carbohydrates (including vegetables and some fruits), 30% protein, and 30% good fats at each meal.
• Good fats should include olive oil, coconut oil, avocado, rice bran oil to name just a few. The right fat will reduce inflammation in the body.
• Protein sources should include eggs, meat, fish, and small amounts of dairy and nuts. If you’re a vegetarian, you may need to assess whether you’re getting adequate protein and consider using a protein shake.
• Make sure you’re getting adequate antioxidants, like vitamin E and C, as this is another key to avoiding heart disease and LDL cholesterol oxidation.
• And if a product says “low fat,” read the label carefully, as you’ll likely find that sugar was added to enhance flavor that was lost when the fat was removed.

By adhering to a fresh, whole food diet, much like what our ancestors ate, you’ll gain better control of your weight and markers of heart disease and diabetes.