Fad Diets

 Fad diets are diets that promise quick results. These diets claim to be safe and effective, however, unfortunately long term effectiveness is lacking. In some cases, these diets are hazardous to health. These types of diets often use restrictive practices, avoidance of a type of food, and/or unlimited quantities of certain foods.  Some also claim that certain combinations of foods will result in rapid weight loss. Popular fad diets have involved eliminating all fats or all carbohydrates. Risks involve lack of nutrient intake and impact on internal organ functioning in some cases.  These restrictions also make it very unrealistic for a diet to be something an individual could maintain over the long term.  There is no evidence that combinations of foods promote rapid weight loss. Some diets involve taking a pill or supplement that promises to be a quick fix. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.  Another red flag is when a diet claims that no exercise is needed, when regular exercise and a healthy diet that is realistic for long term are essential for good health.

Learning more about the components of our food choices can help us to make healthier choices and avoid diet recommendations that are potentially harmful or ineffective.

Important Aspects of Carbs, Fats, and Fiber

Fats

Fat comes from a variety of food groups, particularly the milk, meat, and oils food groups. It can also be found in many fried foods, baked goods, and pre-packaged foods. Fat is a major source of energy and helps your body absorb vitamins. It is also important for proper growth, and for keeping you healthy. A completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. It is important to keep in mind that fat has the most calories compared to any other nutrient.

How does fat affect my health? Since our bodies only need a certain amount of fat each day, any extra that is consumed is stored in fat tissue and contributes to weight gain. Fat also affects our hearts, but the effect depends on which kind of fat you are eating.

A completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. ØThe main types of “healthy” fats are monounsaturated and polyunsaturated.

Omega-3 fatty acids are an especially heart healthy fat and can help with lowering high triglyceride values in your blood. Omega-3 fats can be found in: ØFish: salmon, mackerel, herring, sardines, albacore tuna, and rainbow trout ØTofu and other soybean products ØWalnuts ØFlaxseed and flaxseed oil ØCanola oil Monounsaturated and polyunsaturated fat are considered “heart healthy” and can help with improving cholesterol when used in place of unhealthy fats. Some sources of these fats include: ØAvocado ØNuts and seeds: almonds, cashews, pecans, peanuts, pine nuts, pumpkin, sesame seeds, or sunflower seeds ØOlive oil and olives ØOils: vegetable oils (such as sunflower, safflower, corn, soybean, and cottonseed) ØPeanut butter

The main types of “unhealthy” fats are saturated and Trans fat. ØSaturated fats are primarily found in foods that come from animals, such as meat and dairy. Try to switch to lower-fat versions of these foods. ØIn order to avoid Trans fat, look on nutrition labels for ingredients such as “partially hydrogenated” oils or shortening. In addition, look for Trans fat in the nutritional information in products like commercially baked cookies, crackers, and pies, and fried foods.

Saturated Fats are mainly found in foods that come from animals (such as meat and dairy), but they can also be found in most fried foods and some prepackaged foods. Saturated fats are unhealthy because they increase LDL (“bad” cholesterol) levels in your body and increase your risk for heart disease. Many saturated fats are “solid” fats that you can see, such as the fat in m eat. Other sources of saturated fats include: ØHigh-fat cheeses ØHigh-fat cuts of meat ØWhole-fat milk and cream ØButter ØIce cream and ice cream products ØPalm and coconut oils

Trans fat is simply liquid oils turned into solid fats during food processing. There is also a small amount of trans fat that occurs naturally in some meat and dairy products, but those found in processed foods tend to be the most harmful to your health. Trans fats serve up a double whammy to your cholesterol, by increasing LDL (“bad” cholesterol) and decreasing HDL (“healthy” cholesterol). In order to avoid trans fat, look on nutrition labels for ingredients such as “partially hydrogenated” oils or shortening. In addition, look for trans fat in the nutritional information in products, such as commercially baked cookies, crackers, and pies, and fried foods.

Types of Carbs

1. Grain foods include:

• Whole grains
• Refined grains

Whole grain foods include:

• Barley
• Bread and other baked goods made with 100% whole wheat flour
• Brown and wild rice
• Oats and oatmeal
• 100% whole grain cereal
• Pasta made with 100% whole wheat flour
• Popcorn
• Tortillas made with 100% whole wheat flour or 100% cornmeal

Refined grain foods include:

• Bread and other baked goods made with white flour
• Pasta made with white flour
• White rice

Choose whole grains

Whole grains contain fiber, vitamins, minerals, and starch.

Refined grains contain just starch.

2. Sugars include:

• Fruit sugar (fructose)
• Milk sugar (lactose)
• White, brown, and powdered sugar
• Corn syrup
• Maple syrup
• Honey
• Molasses

3. High-fiber foods include:

• Beans, peas, and lentils
• Veggies and fruits—especially ones that have skin or seeds that you eat
• Nuts, such as peanuts, walnuts, and almonds
• Whole grain foods

Of the three types of carbohydrates, sugars cause the biggest jump in blood sugar.

Fiber

Fiber passes through your body without being digested. So it fills you up without adding calories. It can also lower your blood sugar and cholesterol.

Many of us don’t get enough fiber.

If you need to boost your fiber intake, increase it slowly, over time. And drink plenty of water. This will help prevent an upset stomach. It’s best to get your fiber from food, instead of from a supplement. That’s because food has many nutrients besides fiber, such as vitamins and minerals.

 Choose carbs wisely

 When you do have carbs, choose those that are:

✓Low in calories, fat, and sugar

✓High in fiber and water

✓High in vitamins, minerals, and protein