Latest news with #DietaryGuidelines
Health Line
5 days ago
- Health
- Health Line
How Much Fat Can People with Diabetes Have Each Day?
If you have diabetes, healthy fats are still an important part of your diet. However, eating too much saturated fat can lead to serious cardiovascular issues. For people with diabetes, monitoring carbohydrates often takes center stage when managing their diets. But that doesn't mean that other macronutrients should be ignored, especially when it comes to how much and what kind of fat someone with diabetes eats. Diets containing a lot of saturated fat are associated with a higher risk of heart disease and stroke, which are common comorbidities for diabetes. Understanding the different kinds of fats in foods and their effects on blood sugars is an important part of diabetes management. Let's take a closer look at dietary fats and their role in managing diabetes. Does fat raise blood sugar levels? Fat doesn't break down into glucose when it's digested. That means it doesn't directly cause blood glucose levels to rise. In fact, eating a balanced meal or snack that includes some fat can lead to more stable glucose levels. Fat, along with protein and fiber, slows digestion which also slows down the absorption of carbohydrates and smooths out the glucose spikes they can cause. But again, it's important to pay attention to the amount and type of fat to keep the meal or snack heart-healthy. How much fat should a person with diabetes have per day? Current dietary guidelines in the 2020-2025 Dietary Guidelines for Americans have moved away from recommending strict limits and amounts on the macronutrients and food groups people should eat. New guidelines embrace a more inclusive approach that recognizes and supports the need for personalized and culturally inclusive recommendations. Daily guidelines for dietary fat In the new guidelines with varying daily calorie limits, no specific number of daily grams of fat is recommended. The current guideline for adults is to limit overall daily fat intake to 20% to 35% of total daily calories and limit saturated fat to fewer than 10% of daily calorie intake. Translating that into the number of grams takes a little bit of math: Each gram of fat translates into 9 calories. Take the total number of calories for the day and divide that by 10 to get the number of calories from saturated fat. Then take that amount and divide that by 9 to get the top limit of daily grams of saturated fat. For example, for someone who eats 2,000 calories per day, that would mean eating 45 to 78 total grams of fat per day. Of this total, only 22 grams should be saturated fat. You can read more about the different kinds of fats, as detailed by the American Diabetes Association. While the new guidelines call for 'meeting food group needs with nutrient-dense foods and beverages, and staying within calorie limits,' calorie and nutritional limits are defined by a combination of age, sex, daily activity level (sedentary, moderately active, and active), and whether the person is pregnant or lactating. For example: for males who are 40 years or older, the daily calorie limit is about 2,200 calories depending on level of activity for females 40 years or older, the daily calorie limit could be roughly 1,800 calories per day for people who are pregnant, the daily limit could be as much as 452 additional calories than what's listed above, depending on the trimester Why include fats in our diets? Even though too much fat can lead to health issues, it cannot be eliminated from our diets completely. Fat makes it possible for the body to absorb fat-soluble vitamins A, D, E, and K. They also support cell function, give the body energy, and provide the body with fatty acids that it cannot make itself. That being said, it's important to limit the amount and kinds of fat eaten to support good health. Why is fat content on nutritional facts labels important for people with diabetes? Nutrition Facts labels are found on packaged foods and beverages and restaurant menus. These are helpful tools for understanding the kind and amount of fat we eat. These labels provide information about the calories, fat, carbohydrates, and key nutrients in each standard serving. On the label, the total number of grams of fat in a single serving of the food or beverage is listed. Underneath that, the amount of saturated fat and trans fat are listed separately as grams. This detail tells us not only how much fat is present, but also how much of that fat comes from less healthy sources. What are the different types of fat in foods? Fats are categorized into four groups: polyunsaturated monounsaturated saturated trans You may have heard of 'good' fats and 'bad' fats. Unsaturated fats are often labeled as 'good' fats. Saturated and trans fats are often labeled as 'bad' fats. To eat a balanced diet, it's best to lean into eating and cooking with unsaturated fats more often than other fats. Unsaturated fats (poly- and mono-) These fats offer some heart protection by maintaining blood levels of HDL (good) cholesterol and lowering levels of LDL (bad) cholesterol. Unsaturated fats are found in plant and fish oil and some nuts, including: olive oil corn oil canola oil sunflower oil oily fish including salmon, sardines, and trout avocados almonds, peanuts, and Brazil nuts pumpkin, flax, and sesame seeds Saturated fats Saturated fats are considered less healthy. Too much saturated fat can raise LDL and increase the risk of heart disease and stroke. Saturated fats are found in animal foods and some plant-based foods, including: coconut coconut oil palm oil palm kernel oil sausage, bacon, ground beef beef and pork milk, butter, dairy products (full fat and reduced fat) In the United States, the biggest dietary source of saturated fat comes from sandwiches, including burgers, tacos, and burritos — generally foods and dishes containing high fat meats and full fat dairy. Saturated fats are also found in desserts and sweet snacks. There is debate about whether saturated fat should be avoided. The ADA recommends limiting this type of fat, while the accredited Joslin Diabetes Center does not. All sources do agree that processed meats and highly processed foods and trans fats should be limited. Trans fats These fats can negatively affect heart health and circulation. They raise LDL and lower HDL cholesterol and contribute to inflammation and insulin resistance. Trans fats are most commonly manufactured by adding hydrogen to vegetable oil. This changes the liquid oil into solid fat at room temperature. Vegetable shortening and margarine used to be commonly made using trans fats. Trans fats can also be naturally present in some animal products from ruminant animals. These include dairy milk, butter, cheese, and some meats. In response to the negative effects trans fats have on heart health, the Food and Drug Administration (FDA) took action to ban trans fats known as partially hydrogenated oils. Naturally occurring trans fats do not promote inflammation like manufactured trans fats, which the FDA has banned since 2020.
Yahoo
5 days ago
- Health
- Yahoo
Your holiday cookout could be killing you
Could your Fourth of July cookout lead to an early death? Estimates from the National Hot Dog and Sausage Council show Americans consume some 150 million hot dogs during the holiday weekend. Now, researchers say that eating any processed meat and other foods leaves Americans at a heightened risk for chronic conditions, including type 2 diabetes, ischemic heart disease, and colorectal cancer. The conditions result in the deaths of hundreds of thousands of people each year. 'Habitual consumption of even small amounts of processed meat, sugary drinks, and trans fatty acids is linked to increased risk of developing type 2 diabetes, ischemic heart disease and colorectal cancer,' Dr. Demewoz Haile, a research scientist at the Institute for Health Metrics and Evaluation in Seattle, told CNN this week. Analyzing data from more than 60 previous related studies, the researchers found that eating processed meat – as little as just one hot dog a day – was associated with at least an 11 percent average increase in type 2 diabetes risk and a 7 percent increase in colorectal cancer risk. Those who drank a sugar-sweetened beverage had an 8 percent average increase in type 2 diabetes risk and a 2 percent increase in ischemic heart disease risk. The study builds on years of research tying processed foods to higher risks of obesity, heart disease, diabetes, and even cancer. The Dietary Guidelines recommend limiting these foods and drinks, including sodas, hot dogs, and sausages. Although, researchers say it remains unclear exactly what aspects of processed foods pose potential health risks. It could be due to inflammation, Dr. Minyang Song, an associate professor of clinical epidemiology and nutrition at the Harvard T.H. Chan Schoo of Public Health, told CNN. He was not involved in the latest study. Processed meats also often contain chemicals known as nitrates nitrites that serve as a preservative and give the meat its rosy color. 'Nitrates convert to nitrites, and in the stomach's acidic environment, nitrites interact with certain components concentrated in meat to form N-nitroso compounds, which are potential carcinogens,' according to Harvard Medical School. Dr. Walter Willett, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, points out that processed meats contain other additives and are high in sodium, which is a risk factor for high blood pressure and heart disease. Dr. Ashkan Afshin, an assistant professor at the institute who was not a co-author of the new study, previously found that poor diet is responsible for more deaths globally than tobacco, high blood pressure, or any other health risk. "Poor diet is an equal opportunity killer," he said in 2019. "We are what we eat and risks affect people across a range of demographics, including age, gender, and economic status." Haile was the lead author of the study, which was published on Monday in the journal Nature Medicine.
CNET
6 days ago
- Health
- CNET
Visual Protein Guide: Understanding Your Daily Protein Needs
Balancing your meals can be tough, especially now that diet is a more complicated equation than the old food pyramid. You have to strike the balance between nutrient-dense and calorie-rich foods, account for carbs and fats and get just the right amount of added sugar and sodium. Wondering about how protein factors in? The recommended daily amount of protein according to the USDA's Dietary Guidelines is no longer a set number but rather a ratio to be adjusted according to your situation. Protein is a necessary component of your diet to help keep your muscles in good shape and regulate weight, energy levels, hormones and more. That being said, too much of anything, even protein, can be bad for your health. There are countless Reddit threads debating how much protein one needs. Users have different takes on the quantity, and there is always an ongoing debate about how you can get the necessary amount. The current recommended daily amount numbers say adults should be getting 0.36 grams of protein per pound -- 0.8 grams per kilogram -- of body weight. What that means, according to the USDA's dietary intake calculator, is that if you weigh 200 pounds, you'll need 73 grams, while a lanky 115-pound lady like me would need 43 grams. This calculator also factors in activity levels and BMI. Of course, it can be difficult to picture 43 or 73 grams of protein outside of powder supplements. But don't worry, because we're here to help you get better at recognizing what protein portions look like and hitting your daily goals. Whether you're a carnivore, herbivore or omnivore, we've put together a wide collection of foods that each add up to 100 grams of protein, so you can portion your meals better. The protein amounts below are estimates based on specific products and their nutrition labels, so your figures may vary depending on the brand or preparation method. Note: Each picture contains 100 grams of protein combined, not 100 grams per item. What 100 grams of protein looks like for omnivores Amanda Capritto/CNET Eating 100 grams of protein per day should be pretty easy if you don't have any dietary restrictions. Here's what that would look like: Two eggs (12 grams) Snack cheese (5 grams) Greek yogurt (15 grams) Beef sausage (14 grams) One can of tuna (27 grams) ½ cup of rolled oats (5 grams) 2 ounces of deli ham (10 grams) 1 ounce of mixed nuts (5 grams) Two slices of rye bread (10 grams) Everything pictured above comes to 103 grams, which puts you slightly over your daily target. What 100 grams of animal protein looks like for carnivores Amanda Capritto/CNET As you can see, getting 100 grams of protein from animal products doesn't take much: Four eggs (24 grams) One can of tuna (27 grams) Three beef meatballs (15 grams) 2 ounces of turkey bacon (10 grams) 3 ounces of turkey breast (24 grams) This amounts to a perfect 100 grams of protein. If you ate all of this in a day, plus bread and other nonanimal products, you would surpass 100 grams of protein in a day. What 100 grams of protein looks like for vegetarians Amanda Capritto/CNET For vegetarians, 100 grams of protein might look like this: Four eggs (24 grams) ½ cup of rolled oats (5 grams) Two snack cheeses (10 grams) ¼ cup of protein granola (10 grams) A single-serve Greek yogurt (15 grams) One tablespoon of hemp seeds (4 grams) Two tablespoons of peanut butter (7 grams) One scoop of plant-based protein powder (20 grams) This comes out to 99 grams of protein, which is pretty close. What 100 grams of protein looks like for vegans Amanda Capritto/CNET Reaching your protein targets levels up in difficulty when you swear off some of its best sources, but these days there are plenty of ways to meet your goals. This nut- and grain-rich array adds up to 79 grams of protein, the RDA for a 210-pound human. 1 ounce of nuts (5 grams) ½ cup of rolled oats (5 grams) A protein granola bar (8 grams) Two slices of rye bread (10 grams) ¼ cup of protein granola (10 grams) One tablespoon of hemp seeds (4 grams) Two tablespoons of chia seeds (10 grams) Two tablespoons of peanut butter (7 grams) One scoop of plant-based protein powder (20 grams) If we double up on the mixed nuts, chia seeds and hemp seeds, this brings us to 93 grams of protein. You could add an extra tablespoon of peanut butter or eat a full cup of oats, instead of half a cup, to come closer to 100 grams. This plate also excludes high-protein vegan meat substitutes, such as tofu, tempeh or plant-based meats like the Impossible Burger. Those food sources can make it easier to get 100 grams of protein on a vegan diet.
Axios
08-07-2025
- Health
- Axios
U.S. dietary guidelines on a collision course with MAHA
The high-stakes effort to set nutrition standards for the food industry and government programs like Head Start is about to get a makeover from Health Secretary Robert F. Kennedy Jr. Why it matters: It's an opportunity for Kennedy to exert more leverage over food and beverage companies and the products they make after narrower actions like pressing them to voluntarily eliminate synthetic food dyes. But experts worry Kennedy will short-circuit the evidence-based process behind the 2025-2030 Dietary Guidelines for Americans and use the requirements to ban targets of his public health movement, like seed oils or sugary drinks. "The biggest impact he can have on food in America is what's in the dietary guidelines," said Jerold Mande, former deputy undersecretary of agriculture and CEO of Nourish Science. "The industry's worst nightmare [is] that there's substantial changes in the dietary guidelines," Mande said. "I've just recently been in a number of meetings with CEOs of big food companies. They're not looking forward to wholesale changes." State of play: The guidelines are issued every five years and underpin federal nutrition policies. They dictate such basics as what goes into free school lunches and even what soldiers eat. They also influence what doctors and nutritionists tell patients and the content on public-facing tools like the USDA's MyPlate and its predecessor the food pyramid. Kennedy and Agriculture Secretary Brooke Rollins have said they're pushing ahead with new recommendations that could be released soon. The expectation is a Make America Healthy Again-inspired revamp would not only call for more of a focus on locally sourced whole foods, but could call for the return of meat with high fat content, whole milk and beef tallow, in the name of healthier alternatives. What we're hearing: Kennedy said he intends to have the guidelines, which can be hundreds of pages long, published in a more consumer-friendly four-page document by August. During a speech at Texas A&M in April, he indicated he'd scrap a scientific report that a panel of nutrition experts issued under the Biden administration in December to guide this year's update. It called for eating less meat and saturated fats, and more fiber-rich legumes, fruits and vegetables. MAHA-aligned nutritionists suggest existing guidelines downplay nutritional inadequacies and mistakenly stress the health benefits of beans, peas and lentils over animal products. "There are myriad problems with an approach that oversimplifies nutrition science — not the least of which is that lawmakers can't make sound policy off of a short high-level overview," a food industry executive told Axios, speaking on the condition of anonymity because they weren't authorized to discuss the deliberations. Experts point to a number of areas Kennedy could change: Saturated fats: The Dietary Guidelines have long recommended limiting saturated fat consumption to less than 10% of daily calories to reduce the risk of cardiovascular disease, said Jessi Silverman, a dietician at the Center for Science in the Public Interest. The organization fears Kennedy will instead promote disputed ideas about the benefits of beef tallow and increased consumption of meat and whole fat dairy products, she said. Additives: While food manufacturers defend their ingredients as safe, experts have been largely supportive of scrutiny around additives like artificial food dyes. Schools have already been purchasing products without synthetic dyes in response to limits in some states, said Diane Pratt-Heavner, spokesperson for the School Nutrition Association. "The colors are a no-brainer because there's enough question about their safety that they really shouldn't be there. Just get rid of them," said Marion Nestle, emerita professor of nutrition at New York University. Ultra-processed foods: Another area of focus is ultra-processed foods and their role contributing to obesity. But the science is more complicated than it may seem, Silverman said. "Ultra-processed as a category includes so many different foods that have a variety of different nutritional profiles," she noted, adding it's not yet clear what about ultra-processed foods is driving this correlation. School meals are already the most regulated in the country, with districts stretched to meet limits for calories, saturated fat, sodium and sugar. Upending those goals without a corresponding increase in funding would be an enormous challenge, she said. Alcohol: Specific recommendations to limit consumption to one drink a day for women and two drinks a day for men are expected to be eliminated from the guidelines, Reuters reported. Reality check: Studies show the vast majority of Americans' diets (86%) don't meet to the U.S. dietary guidelines, Mande pointed out. So far, Kennedy has avoided mandating changes, raising questions about how willing he is to lower the hammer on the food industry. The bottom line: The dietary guidelines are inherently a political document and both Kennedy and Rollins aren't legally obligated to follow expert advice.
Yahoo
05-07-2025
- Health
- Yahoo
I'm a Dietitian. This Is the One Food I'm Trying to Eat More Often
As a dietitian, I'm not one to overhype any particular food for its nutritional benefits, but there is one humble pantry staple I'm personally trying to eat more often: beans. Whether they're canned, dried, or sneakily blended into soups, salads, or dips, beans are packed with powerful nutrients and offer some of the biggest health payoffs for the lowest cost and effort. Yet despite all they offer, they're seriously under-consumed in most American diets. Let's discuss the science behind why I'm working to include them more often, and why you should Dietary Guidelines recommend that adults consume about 1.5 cups of legumes per week, which can be divided into a half-cup serving three times a week. That's not much, but most of us still fall short. Eating beans also helps increase fiber, plant-based protein, and nutrients like potassium and B vitamins. Additionally, nearly 9 out of 10 Americans fail to meet the recommended fiber intake, which is 25 grams per day for women and 38 grams for men. Beans happen to be one of the richest sources of both soluble and insoluble fiber. And eating enough fiber supports better digestive health, regulates your blood sugar, and keeps you feeling full. You can think of fiber like the 'broom' that comes in to sweep out your gut, clearing out toxins, binding waste, and helping excrete excess hormones and cholesterol. Plus, eating enough fiber helps digestion run smoothly and keeps you a dietitian, I already knew beans were good for you. But lately, I've been more intentional about eating them regularly, and here's why: One of the biggest reasons I've been reaching for more beans is their impressive fiber content in a serving, especially soluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract, which helps lower LDL ('bad') cholesterol, slows the absorption of sugar, and feeds beneficial gut bacteria. This can have a powerful impact on heart health, blood sugar control, and digestive regularity. A half-cup of black beans delivers around 7 to 8 grams of fiber, putting a major dent in the recommended 25 to 38 grams per day. Research shows that diets high in fiber are linked to lower risks of cardiovascular disease, type 2 diabetes, and colorectal cancer, yet most of us are still falling far short. Eating beans regularly is a simple and effective way to close that gap. Beans are also a fantastic source of plant-based protein, with 7 to 9 grams per half-cup cooked serving, depending on the variety. This makes them especially valuable for vegetarians, vegans, or anyone looking to reduce their intake of animal protein. But it's not just about protein quantity, it's also about the total impact on health. Studies have shown that replacing animal proteins with plant proteins like those found in legumes is associated with a lower risk of heart disease, type 2 diabetes, and even some cancers. Plus, plant-based proteins tend to come bundled with beneficial nutrients like fiber and antioxidants, rather than the saturated fat or cholesterol found in some animal products. Beans can help you boost your protein intake while supporting your long-term health goals. Beans may not get the same spotlight as trendy superfoods, but they're nutrient-dense powerhouses. In addition to fiber and protein, they contain a wide range of essential nutrients many Americans don't get enough of—including folate, magnesium, potassium, iron, and B vitamins. They're also rich in polyphenols and antioxidants, which help combat oxidative stress and inflammation. These nutrients play a key role in everything from energy metabolism and red blood cell formation to nerve function and muscle health. Potassium, for example, helps balance sodium and support healthy blood pressure. Yet it's one of the most commonly under-consumed nutrients in the U.S. In fact, it's been labeled a 'nutrient of concern' for Americans. Beans offer a budget-friendly, accessible way to fill those nutrient gaps and support whole-body you're not used to eating beans, start small. And if you're new to beans and concerned about bloating, try lentils or split peas first, and gradually increase your intake while drinking plenty of water. All legumes count here — some of the most common legumes you'll find at the store include black beans, chickpeas, lentils, kidney beans, pinto beans, and edamame. Here are a few easy, non-intimidating ways to get more into your meals: Toss them into salads or grain bowls for a satisfying boost. Blend into dips like hummus or white bean spread. Stir into pasta sauces or taco meat to stretch your protein. Add them to soups or stews for extra protein and fiber. Try bean-based snacks, like roasted chickpeas or lentil chips. Use canned beans for convenience and choose low-sodium or give them a rinse if you are looking for a low-salt option. Beans may be small, but their impact on health can be mighty. From fiber and protein to key vitamins and minerals, they deliver health benefits in every bite, like supporting heart health, gut health, blood sugar balance, and more. As a dietitian, I'm always looking for simple, easy ways to improve my own nutrition and help others do the same—and beans fit the bill perfectly. No matter how you enjoy them, adding more beans to your routine is a smart, satisfying step toward better health. I'm a Dietitian. This Is the One Food I'm Trying to Eat More Often first appeared on Men's Journal on Jul 4, 2025
