New International Dietary Guidelines Released, Shedding Light on the Impact of Diet on Our Health
The World Health Organization (WHO) has recently issued updated dietary advice, highlighting the crucial role of our eating habits in preventing diseases. These new guidelines emphasize the need to address the impact of what we consume on our overall well-being, with an increasing focus on fat and carbohydrate intake.
Experts recommend that adults limit their fat intake to 30% of their total energy intake, with saturated fats accounting for no more than 10% and trans fats less than 1%. The goal of this restriction on fat consumption is to prevent excessive weight gain, as fats provide more than twice the energy per gram compared to protein or carbohydrates.
Two renowned scientists, Professor Sir Jim Mann and Dr Andrew Reynolds from the Healthier Lives-He Oranga Hauora National Science Challenge, have contributed to the research informing these new dietary guidelines. Their expertise has been instrumental in incorporating the latest international evidence into the WHO’s recommendations.
The encouragement to reduce both total and saturated fat intake is significant, as studies have shown that New Zealanders consume more fat than recommended – an average of 35% total fat and 15% saturated fat. Additionally, some popular diets advocating radical carbohydrate restriction imply that there is no need to limit fat intake at all. However, the endorsement by the WHO is a step in the right direction for promoting healthier dietary habits.
Limiting saturated fat is particularly important in reducing the risk of heart disease. Saturated fats are commonly found in meats, dairy products, and coconut oil. Earlier this year, Dr Reynolds published a meta-analysis, commissioned by the WHO, highlighting the health benefits of replacing saturated and trans fats with unsaturated fats. By incorporating sources such as vegetable oils, nuts and seeds, and avocados, individuals can enjoy lower rates of heart disease.
When it comes to carbohydrates, the evidence suggests that a wide range of intake is compatible with a healthy diet, ranging from 40% to 70% of total energy intake. However, the quality of the carbohydrate consumed is crucial. The new WHO advice emphasizes that carbohydrates should primarily come from whole grains, vegetables, whole fruits, and pulses like kidney beans, chickpeas, and lentils.
Dietary carbohydrate can be classified into three main groups: sugars, starch, and fiber. Each of these groups has a different impact on our health, so rather than just focusing on increasing or decreasing carbohydrate intake, we should specifically target reducing sugar intake and increasing fiber intake, explains Dr Reynolds.
The WHO recommends that adults aim to consume at least 25 grams of naturally occurring dietary fiber per day from food sources. Research conducted by Professor Mann and Dr Reynolds has highlighted the potential of dietary fiber in reducing the risk of common diseases such as type 2 diabetes, coronary heart disease, and colorectal cancer. A mere 8-gram increase in dietary fiber intake per day can lead to a 15% reduction in the risk of developing type 2 diabetes or dying from heart disease.
While having clear and evidence-based dietary advice is crucial for promoting healthier lifestyles, there is still work to be done in making these recommendations accessible to everyone. The Healthier Lives team believes that further steps must be taken to ensure widespread awareness and adoption of these guidelines.
The release of the new international dietary guidelines serves as a reminder that our food choices have a profound impact on our health. By making informed decisions and incorporating these recommendations into our daily lives, we can take significant steps towards preventing diseases and maintaining overall well-being.
