If adopted as expected, the 2015 U.S. Dietary guidelines could have a major impact on heart health, diabetes risk and obesity reduction. In the latest recommendations, fruits and vegetables get a boost, sugar takes a hit, fat content shifts, eggs win a reprieve and meat loses ground.
Cuts Mean Business
Michael Greger, a physician and founder of NutritionFacts.org, recently spoke before the Dietary Guidelines Advisory Committee. Now, he says, “probably the most radical recommendation to come out of this committee — something that no committee has done previously — is to cap added sugar to 10 percent of the daily diet.”
While that’s more sugar than the American Heart Association recommends, it’s still quite a cut, Greger says. “That’s about 10 or 12 teaspoons. You get around 5 percent; you can’t even have a can of soda,” he says.
Window for Change
A healthy diet is high in vegetables and fruits, whole grains, low-fat and nonfat diary, seafood and legumes and nuts, according to the committee’s scientific report. It’s moderate in alcohol (for adults). It’s lower in red and processed meats. It’s low in sugar-sweetened foods and drinks and refined grains.
It’s not just about reducing certain foods, according to the committee, but also shifting to healthier options, like replacing saturated fats with polyunsaturated fatty acids.
Kristin Kirkpatrick, manager of wellness nutrition services at the Cleveland Clinic Wellness Institute, says the guidelines have a major influence, and the recommendations are backed by a “tremendous” amount of research.
The impact of new guidelines is widespread: School lunch standards change. Nutrition labels reflect revised daily values. In addition, experts say, the recommendations raise pressure on food manufacturers, restaurants, stadiums, arenas and other food vendors to put out healthier products.
What’s ‘In’ for 2015
Vegetables and fruits. This was the only category identified as beneficial across all health outcomes, Greger says. “For heart disease, certain foods are good; for diabetes, certain foods are good; for hypertension, certain foods are good,” he says. Fruits and veggies help prevent all of these, and there’s no limit as to how much you should eat.
Whole grains. The committee identified “shortfall nutrients” lacking in the American diet. Among these, calcium, vitamin D, fiber and potassium rated as public health concerns, because eating too little is tied to “adverse health outcomes.” Whole grains are a good source of fiber, vitamins and minerals.
Dairy. Because it provides calcium among other nutrients, dairy is a recommended part of the American diet. However, Greger is concerned about what type of dairy people select. While skim milk and low-fat dairy are healthy choices, he says, the industry will also continue churning out fat-heavy products such as butter and ice cream.
Honorable Mentions
Coffee. The committee found “strong evidence” that moderate coffee consumption — three to five cups daily — does not pose a long-term health risk. Instead, it’s associated with a reduced risk of Type 2 diabetes and cardiovascular disease, according to the report, with a possible protective association for Parkinson’s disease risk.
“Coffee’s probably the greatest amount of antioxidants we get globally,” Kirkpatrick says. “Not everyone eats broccoli, but almost everyone drinks coffee.” But you have to watch what you put in your coffee — sugar and cream don’t make the cut, Greger notes.
Eggs and shellfish. While high in cholesterol, eggs and shellfish are low in saturated fat. In itself, cholesterol in food doesn’t appear to raise blood cholesterol levels. However, saturated and trans fats do contribute to high blood cholesterol, which is bad for heart health.
Kirkpatrick applauds the vindication of the egg. She continues to recommend eggs as an inexpensive, low-calorie source of antioxidants, protein and nutrients, including choline — which may have inflammation-lowering and memory-improving benefits.
Neutral Stance
Lean meat and poultry. Lean meat, chicken and turkey are no longer favored foods. “That’s a significant change,” Greger says. While lean meats are a source of protein, he notes, “We’re already getting twice as much protein as we need.” The committee “gave chicken and turkey kind of a neutral pass,” he says.
What’s ‘Out’ for 2015
Sugar. Sugar reduction topped the list of recommendations. “Sugar has been a huge culprit in American diets,” Kirkpatrick says. That includes sugar-sweetened beverages. Rather than switching to drinks with artificial sweeteners, the committee recommends water.
Refined grains. “At the end of the day, it’s not just sugar in a piece of candy that will increase your blood sugar dramatically,” Kirkpatrick says. By choosing white bread, which has no fiber, rather than whole grain, she says, “you’re also more likely to have an increase in your blood sugar and your insulin.” Refined-grains products include white rice, white bread and white flour. They make up noodles, pasta, crackers and some breakfast cereals.
Red and processed meats. It’s a big change to the American diet: the recommendation to reduce red and processed meats. “If you’re going to have steak, make sure it comes from a cow that’s grass-fed,” Kirkpatrick says. “We know that might have a little less saturated fat and a little more omega-3 fatty acids because of the diet of the cow.” Don’t have steak every day, she adds, but maybe once a week, or even better, a couple times a month.
Saturated fats. People are still eating too many products high in saturated fat, evidence shows. The committee recommends taking in less than 10 percent of total daily calories from saturated fat.
Salt. Americans also continue to consume too much salt, the report finds. The goal for the general population is less than 2,300 milligrams of dietary sodium per day. The committee advises manufacturers to reduce sodium in their products, and consumers to replace salt with herbs and spices. Sticking to guidelines can help keep blood pressure under control.
For Children
When it comes to school lunch programs, stakes are high, Kirkpatrick says, especially for younger kids. “If you look at children and child obesity, at meals away from home — for some kids, it’s one meal a day, for some kids it’s two,” she says. “And for some kids, it’s the only meal.”
If those meals aren’t healthy, “obviously, that’s impacting them at a very early age,” she says. “We’re seeing an alarming incidence, for example, of increases in fatty liver disease in kids we had not seen yet in children. Now we are, and it’s directly linked to obesity.”
A stringent reduction in sugar served in school lunches would be significant, Kirkpatrick says. The same goes for using whole grains instead of refined. “Just looking at the pediatric population, and where these kids eat, that could be a big difference,” she says.
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What the New Dietary Guidelines Mean for You originally appeared on usnews.com
