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This is what a healthy diet looks like according to the directive
In our current studies, our daily diet is increasingly associated with the development of widespread common diseases such as type 2 diabetes, cancer and heart diseases. Many people do not know the basics of a healthy diet and eat really sick over the years. A committee of nutrition experts has now published current nutritional recommendations that can be used to reduce the risk of common diseases.
The American Dietary Guidelines Advisory Committee (DGAC) introduces new nutrition guidelines that are based on the latest research results. One of the key points is the avoidance of saturated fatty acids, cholesterol and red and processed meat. Instead, nutritionists recommend choosing more plant-based foods. The nutrition report is available on the website of the United States Department of Agriculture (USDA).
Maintain a vegetable diet
According to the DGAC, most of the daily energy should come from plant-based products, especially vegetables, fruits, legumes, whole grains, nuts and seeds. "The Advisory Committee on Nutritional Guidelines finally got it right by stating that plant-based foods are beneficial for every health condition," said nutritionist Susan Levin of the Physicians Committee for Responsible Medicine, commenting on the new guideline.
Avoid these products and ingredients
Red and processed meat are not beneficial to health, the directive says. These types of meat increase the risk of heart disease, type 2 diabetes and colon cancer. They should therefore be largely removed from the diet and be an exception. The intake of added sugar, trans fats and additions of nitrites and nitrates must therefore also be minimized.
Vegetarians live longer
The report examined how food affects various diseases - including heart disease, obesity and obesity, diabetes, cancer, and other leading causes of death. A "remarkably consistent picture" emerged across all studies, the committee said.
Vegetarian and vegan eating patterns were consequently associated with a reduced risk of all-cause mortality. Even with widespread type 2 diabetes, high-fiber plant-based diets can reduce body weight and improve insulin function, the guideline says.
Avoid cholesterol bombs
The DGAC also advises the lowest possible intake of foods with high cholesterol. Cholesterol in the diet increases the cholesterol level in the blood and thus the risk of heart disease and premature death. For example, these foods have high cholesterol:
- Dairy products such as cheese, butter, milk and cream,
- Sausages and meat products such as minced meat, sausages or cold cuts,
- Ready meals like pizza or dumplings,
- baked sweets such as cakes or pastries.
Replace saturated fats with unsaturated ones
The committee also recommends replacing saturated fats, which come primarily from animal products, with unsaturated fats from plant-based foods in order to further reduce the risk of heart disease.
Praise and criticism
The independent Physicians Committee for Responsible Medicine largely welcomes the nutritional recommendations. With regard to dairy products, however, the doctors still consider the directive to be too lax. "Scientific evidence shows that milk and other dairy products increase the risk of breast, ovarian and prostate cancer as well as asthma," emphasize the doctors. The guidelines do not warn enough of this. (vb)
Also Read: Diet: The Unhealthiest Breakfast Options.
Author and source information
This text corresponds to the requirements of the medical literature, medical guidelines and current studies and has been checked by medical doctors.
Graduate editor (FH) Volker Blasek
- Dietary Guidelines Advisory Committee (DGAC): Scientific Report of the 2020 Dietary Guidelines Advisory Committee, July 2020, dietaryguidelines.gov
- Physicians Committee for Responsible Medicine: Dietary Guidelines Report Right on Eating Plant-Based Diet, Avoiding Saturated Fat, Meat, Cholesterol (published: 07/15/2020), pcrm.org