Latest news with #DietaryGuidelinesforAmericans
Yahoo
a day ago
- Health
- Yahoo
Why Cutting Carbs Usually Backfires—and What to Do Instead
Carbohydrates can be part of a nourishing and balanced eating pattern. Strategically choosing carbs that are higher in fiber and nutrients and lower in added sugar. Other habits like staying hydrated and being consistent can help support your nutrient needs more than totally avoiding any food group. Carbohydrates, or carbs, have gotten a bad reputation over the years, often demonized in popular diet trends and wellness influencers. However, the truth about carbohydrates is far more nuanced than what you'll see on social media or hear from the latest fad diet gurus. Cutting carbs drastically may offer temporary results, but for many people, this approach isn't sustainable. Plus, cutting carbs may result in nutritional gaps or other undesirable outcomes. Can a low-carb diet be beneficial for certain people? Absolutely. But it's not for everyone. Instead of seeing carbs as the enemy, it's time to take a more balanced approach that fosters a positive relationship with food and keeps your body functioning at its best. Carbs are one of the primary macronutrients, alongside fats and proteins. They serve as a major energy source for the body, particularly for the brain and muscles. Carbs are often broken down into glucose, which fuels everything from your daily activities to intense workouts. Complex carbs, such as whole grains, fruits and vegetables, also come packed with essential vitamins, fiber and other nutrients that your body needs to thrive. Restricting carbs, or completely cutting out certain nutrient-dense carbs, means you could miss out on key nutrients and energy your body needs to function properly. Restricting carbs might seem appealing at first, especially given that low-carb diets like keto or Atkins are often touted for their rapid results. But here's the catch! What works in the short term may fail when it comes to long-term wellness. Here's why. 'Many carb-rich foods like starchy vegetables, whole grains, fruits and legumes are also extremely nutrient dense,' shared McKenzie Caldwell, M.P.H., RDN. 'Cutting carbs can result in inadequate intake of important nutrients and food compounds including folate, antioxidants and fiber,' McKenzie added. A 2025 study shows that low-carb diets are linked to deficiencies of micronutrients like vitamin C, iron and magnesium, which may result in negative implications in the long run. Another study published in 2022 looked at the eating habits of 307 U.S. adults who followed a low-carbohydrate diet and compared what these individuals are to the daily nutritional goals outlined in the 2020–2025 Dietary Guidelines for Americans. The study found that people on low-carb diets were consuming too much saturated fat, total fats, and sodium. At the same time, they weren't getting enough fiber, magnesium, potassium and several important vitamins like A, E, D and, in some cases, C and folate. 'One reason why cutting carbs can backfire is because it often leads to low energy,' shared Samantha DeVito, M.S., RD. 'Carbohydrates are your body's preferred fuel source, especially for your brain and muscles, so when you drastically reduce your intake, you might feel sluggish, irritable or find it harder to concentrate,' DeVito explained. Simple carbohydrates, often found in high-added-sugar foods, can lead to energy crashes and have been linked to poorer brain health and reduced cognitive performance over time. On the other hand, complex carbohydrates, like those found in whole grains, fruits and vegetables, provide a steady, long-lasting source of energy and have been associated with improved memory and better brain health as we age. One of the biggest reasons cutting carbs backfires is the sheer difficulty of maintaining such a restrictive diet. Eventually, most people revert to their previous eating patterns, often feeling like they've 'failed.' This cycle of deprivation and overindulgence can harm not just your physical health but also your mental well-being. 'Cutting carbs completely can seem effective at first, but it often leads to burnout; not because people lack discipline, but because it's logistically and socially unrealistic,' explained Johannah Katz, M.A., RD. 'Carbs are part of most meals, cultures and shared experiences. When they're demonized or off-limits, it can create an 'all-or-nothing' mindset, which makes people feel like they've failed if they have even a small amount,' she explained. Cultural, religious and economic barriers pose unique challenges to achieving nutritional compliance with low carbohydrate diets. 'Rigidity fuels guilt, yo-yo dieting, and ultimately, a strained relationship with food. Sustainable progress comes from flexibility and learning how to include the right kinds of carbs (understanding complex vs simple carbohydrates), not avoid them altogether,' Katz explained. 'By cutting carbs, you could be compromising on your gut health,' explained Amanda Sauceda, M.S., RD. 'Fiber, which is critical for a healthy gut, is a type of carbohydrate. 90% of people are already not meeting their fiber recommendations so by cutting carbs you could also be making it harder to reach your fiber goals,' she explained. 'If you were to cut carbs then you might notice an increase in constipation and it could result in gut microbiome changes,' Sauceda added. When choosing your carbs, it's important to choose the right ones. Eating high-quality carbohydrates like whole grains, fruits and vegetables is linked to a 33.7% lower risk of constipation. On the flip side, consuming less nutritious carbs like high-added-sugar snacks and refined grains increased constipation risk by 83.4% in an analysis. If cutting carbs isn't the answer, what's the alternative? The good news is that you don't have to totally avoid carbohydrates to feel your best. Instead, focus on incorporating a balanced, sustainable approach to eating that works for you personally. Choose Quality Over Quantity: Not all carbs are created equal. Refined carbs, like white bread and high-added-sugar drinks, are stripped of certain nutrients and may cause blood sugar spikes. On the other hand, complex carbs, like whole grains, sweet potatoes and brown rice, are a natural source of fiber, vitamins and minerals. Focus on adding these nutrient-dense options to your meals rather than avoiding carbs altogether. Keep Your Meals Balanced: Instead of fixating on cutting out a particular food group, aim to create balanced meals that include protein, healthy fats and carbohydrates. For instance, pair whole-grain pasta with lean protein like chicken or plant-based options, plus some olive oil and a handful of veggies. This approach ensures you're fueling your body with what it truly needs without feeling deprived. Prioritize Consistency Over Perfection: Rather than aiming to eat 'perfectly,' focus on consistent habits that support your overall well-being. That might mean having oatmeal for breakfast most days while occasionally enjoying a donut when the mood strikes. Balance is key. There's no need to label foods as 'good' or 'bad'. Stay Active and Hydrated: Physical activity and hydration are essential compliments to your nutrition. Exercise helps regulate blood sugar and supports gut health, while drinking enough water can help keep gut health in-check too. Carbohydrates are not the villain they've been made out to be. Your body needs them to function properly and to feel its best. Cutting carbs may offer short-term results, but it often leads to long-term frustration, fatigue and health challenges. By focusing on balance, variety, and listening to your body, you can create a way of eating that nourishes and sustains you over the long haul. Remember, eating is not about perfection; it's about supporting your life in a way that feels good and works for you. The right carbs included! Read the original article on EATINGWELL
Yahoo
2 days ago
- Business
- Yahoo
Kentucky's bourbon business is vital to our economy. Don't let DC dry it up.
Kentuckians, like all Americans, should be deeply concerned about the troubling developments that have been unfolding behind closed doors in Washington, D.C. Anti-alcohol activists are attempting to seize control of the Dietary Guidelines for Americans on alcohol, potentially inflicting significant harm on our state's economy and our way of life. The Kentucky beverage retail industry is a vital part of our state's economy, with direct retail alcohol sales supporting more than 17,000 jobs and contributing $1.4 billion in economic activity. Many of these businesses are small, family-run operations with tight margins, whose livelihoods are directly threatened by this opaque and potentially damaging process. These activists are pushing for radical changes, advocating that no level of alcohol consumption is safe and pushing for a limit of a mere one drink per week or less. This extreme position flies in the face of established scientific consensus. Opinion: Mid City Mall development can help rebuild our shrinking Highlands community Disturbingly, the process has been tainted by questionable practices. During the Biden administration, anti-alcohol activists appear to have gained undue influence, creating a separate panel not authorized by Congress that disregarded the scientific consensus. They selectively interpreted studies to align with their predetermined ideological agenda. Thankfully, our own Rep. James Comer, chairman of the House Oversight Committee, has been a tireless advocate for transparency and sound science in this process. He has been dogged in his investigation into the development of these alcohol consumption guidelines, exposing this opaque approach where unelected bureaucrats, many with foreign affiliations, are crafting policy behind closed doors. Rep. Comer's recent letter to Robert F. Kennedy Jr., the secretary of Health and Human Services, and Brooke Rollins, the secretary of agriculture, highlights the critical flaws in this process. He rightly pointed out how 'these overlapping evaluations went outside of the congressionally mandated review processes and issued conflicting guidance to the American public.' Rep. Comer's commitment to ensuring the dietary guidelines for alcohol are based on 'rigorous, sound, and objective scientific evidence, efficiently steward taxpayer dollars, and adhere to congressional intent' is commendable. Gerth: Trump's big budget bill sparks debate with Massie. Can't they both lose? | Opinion Rep. Brett Guthrie is also to be commended for his leadership on this issue. Rep. Guthrie has been a strong voice for Kentuckians and has worked diligently to ensure that the dietary guidelines are based on sound science and not on ideological agendas. Secretaries Kennedy and Rollins have the power to halt this concerning process and restore integrity to the development of these crucial guidelines. We urge them to act swiftly and decisively. Until they do, it is imperative that our entire Kentucky delegation, including our senators and representatives, continue to shine a light on this issue and demand transparency. They must make it clear that bias, conflicts of interest and cherry-picked science have no place in the dietary guidelines that impact millions of Americans. Tell us what you think. Submit a letter to the editor. Brian Edwards is the co-owner of Cellar Door Wine & Spirits and Thoroughbred Spirits in Murray, Kentucky. This story was updated to add a gallery. This article originally appeared on Louisville Courier Journal: KY, demand alcohol guidelines based on science, not bias | Opinion
Yahoo
19-05-2025
- Health
- Yahoo
This 1 Common Health Habit May Actually Accelerate Aging, According to a Longevity Doctor and RD
You've probably heard about some of this year's health trends, from the Oura ring to Pilates classes to weight loss drugs. We can't address all of them today, but there's one we will because it unexpectedly concerns health professionals: eating too much protein. Yep, you read that right!This fad is all around us, from Khloé Kardashian's Khloud protein popcorn to even ice cream brands that use extra protein as a selling point. That's not even considering foods that naturally have protein, like meat or your everyday protein bar. Protein-rich foods aren't inherently a bad thing, obviously—humans need protein for muscle growth, hair growth, digestion and even hormone regulation—but there is such a thing as 'too much.' Further, consuming too much protein is pretty common. Related: The One Type of Protein You Should Eat Every Day, According to Registered Dietitians 'In today's wellness culture, protein has become a fixation, and in many cases, we've overcorrected,' says Melanie Murphy Richter, RD, a 'wholistic' dietitian specializing in nutrition, healthspan and longevity. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 In some cases, she says, adults consume 1 gram per pound of body weight, which is around three times what our bodies require. On that note, it's possible you get enough or too much protein and don't realize it. According to the Dietary Guidelines for Americans, 2020-2025, men between 19 and 59 often exceed the recommendations. 'This level of excess, especially from animal sources, may do more harm than good when it comes to long-term health and longevity,' Richter continues. Ahead, she and a longevity doctor explain what the harms are, how they happen and how to know if you're consuming an excess of protein. We get it: The idea that 'too much' protein is a thing—and not a great thing—sounds a bit wild. But as mentioned, it's true, particularly in the case of animal sources and aging. Related: Worrying About This Common Concern Can Accelerate Cognitive Decline, According to New Study 'Too much protein, particularly from animal sources (think eggs, beef, chicken) can chronically activate a key nutrient-sensing pathway in the body called IGF-1, or insulin-like growth factor 1,' Richter explains. While that's helpful when a person is growing (AKA in childhood and adolescence), it's not so helpful past the age of 18. 'Keeping this growth pathway turned on throughout adulthood, especially between the ages of 18 and 65, accelerates biological aging instead of slowing it,' said, CEO of L-Nutra and a longevity expert. When we talk about 'biological aging,' what do we mean? Essentially, biological aging pertains to biomarkers that assess your body's state of health. But what does that look like, exactly, in this case? Richter says chronically elevated IGF-1 has been linked to conditions such as Type 2 diabetes and cardiovascular disease, which are associated with a shortened healthspan. Dr. Antoun points out that the promotion of cellular growth over repair can increase the risk of mutations, decreased autophagy (the cellular cleanup process that's key to healthy aging) and certain cancers too. Before getting into what 'too much' protein looks like, we have to address the tricky part: Getting 'too little' protein is also an issue that can accelerate aging, according to Dr. Antoun. 'Studies show inadequate protein intake may lead to low IGF-1 levels, which may also trigger pro-aging pathways and affect muscle mass,' he says. 'It's about finding the right balance.' The 'right' amount will look different for each person depending on various factors, including their muscle mass, age, gender and many other characteristics. But to be very general: 'As a rule of thumb, under 65 years of age, you should aim for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily,' Dr. Antoun says. 'If you are over 65 years of age, increase protein intake slightly if losing muscle or weight.' For that latter population, he also encourages increasing—yes, increasing—protein from animal sources, such as fish, eggs, cheese and yogurt made from sheep milk or goat milk. Related: Too Much—and Too Little—of This Nutrient May Increase Your Colon Cancer Risk, Studies Show Not sure if you're eating too much protein? Dr. Antoun suggests getting labs done. Additionally, the answer might be 'yes' if you experience the following symptoms: Indigestion or intestinal discomfort Dehydration Nausea Diarrhea or constipation Irritability or a bad mood Bad breath Weight gain Tiredness On the more extreme end, you also come face-to-face with a higher risk of coronary heart disease, cancer, diabetes and renal abnormalities with this overconsumption. In short: Rather than going all in on protein products (or ignoring them completely) try to find a balance. This can be difficult on your own, especially if you don't want to trigger disordered eating patterns or don't have much time to focus on meal planning. If that's the case for you, consider working with an anti-diet dietitian to make the process easier—and your health, hopefully better. Up Next:Melanie Murphy Richter, RD, a 'wholistic' dietitian specializing in nutrition, healthspan and longevity Dr. Joseph Antoun, MD, CEO of L-Nutra and a longevity expert Why is protein important in your diet?, Piedmont Healthcare Are you getting enough protein?, Mayo Clinic Health System Dietary Guidelines for Americans, 2020-2025, Dietary Guidelines for Americans Low Protein Intake is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population, Cell Metabolism
Yahoo
14-05-2025
- Health
- Yahoo
New US dietary guidelines to come before August, Kennedy says
By Leah Douglas WASHINGTON (Reuters) -New dietary guidelines for Americans will be released before August and will be four pages long, directing Americans to "eat whole food," Health Secretary Robert F. Kennedy, Jr. told a U.S. House of Representatives committee on Wednesday. The current U.S. dietary guidelines are 160 pages longer than those to be proposed by the new secretary of the Department of Health and Human Services. Kennedy has promised to make major reforms to the U.S. food system, despite the limited role of his department in food policies, which are primarily implemented by the Department of Agriculture. Kennedy has had support from Agriculture Secretary Brooke Rollins and from President Donald Trump in efforts so far to phase out synthetic food dyes and to overhaul the Dietary Guidelines for Americans, which are released every five years. The prior administration of Joe Biden began the process of drafting new guidelines, which must be finished by the end of the year under statutory requirements. "We have until January, but we're going to do it, I think we'll have it done even before August," Kennedy told the House of Representatives Appropriations Committee's health subcommittee. The guidelines are written by HHS and the USDA and shape federal nutrition and school lunch programs. Kennedy said a scientific report that advises drafting of the guidelines produced by the Biden administration was overly influenced by the food industry and called it "incomprehensible." "We're going to have four-page dietary guidelines that tell people essentially, eat whole food, eat the food that's good for you," Kennedy said. Kennedy also told lawmakers that HHS would study food additives and suggested food packaging should contain labels indicating the presence of some additives.
Reuters
14-05-2025
- Health
- Reuters
New US dietary guidelines to come before August, Kennedy says
WASHINGTON, May 14 (Reuters) - New dietary guidelines for Americans will be released before August and will be four pages long, directing Americans to "eat whole food," Health Secretary Robert F. Kennedy, Jr. told a U.S. House of Representatives committee on Wednesday. The current U.S. dietary guidelines are 160 pages longer than those to be proposed by the new secretary of the Department of Health and Human Services. Kennedy has promised to make major reforms to the U.S. food system, despite the limited role of his department in food policies, which are primarily implemented by the Department of Agriculture. Kennedy has had support from Agriculture Secretary Brooke Rollins and from President Donald Trump in efforts so far to phase out synthetic food dyes and to overhaul the Dietary Guidelines for Americans, which are released every five years. The prior administration of Joe Biden began the process of drafting new guidelines, which must be finished by the end of the year under statutory requirements. "We have until January, but we're going to do it, I think we'll have it done even before August," Kennedy told the House of Representatives Appropriations Committee's health subcommittee. The guidelines are written by HHS and the USDA and shape federal nutrition and school lunch programs. Kennedy said a scientific report that advises drafting of the guidelines produced by the Biden administration was overly influenced by the food industry and called it "incomprehensible." "We're going to have four-page dietary guidelines that tell people essentially, eat whole food, eat the food that's good for you," Kennedy said. Kennedy also told lawmakers that HHS would study food additives and suggested food packaging should contain labels indicating the presence of some additives.
