Recent studies are throwing a wrench into the "saturated fat is all bad" theory. It may be more true that the source of fat is more important than the type, Theresa says.
Some still believe that all saturated fat raised cholesterol and that high cholesterol causes heart disease.
Different fats are processed differently by the liver. Your liver decides how much cholesterol to put out and it uses many cues, only one of which is your diet. It appears to be your overall amount of inflammation that has more impact. And different fats impact the actual amount of cholesterol in your blood.
These foods tend to contribute to inflammation rather than just cholesterol levels. They don't carry enough "good" to make up for the negative impact.
If you want to go with low-fat dairy, do it for the calorie difference, but you don’t need to do it for fat difference. Dairy fat doesn't appear to raise cholesterol levels and it does bring with it calcium and magnesium, even if you have a bit of sugar in it. Chicken drumsticks are high in iron and zinc for their amount of protein and lower in fat than you would think.
Worldwide studies show that reducing sodium has had little or no impact on cardiovascular death. Theresa says sodium only raises blood pressure for some people — it's not across the board and it depends on the individual, so it's important to know your own body. And, even if you lower blood pressure, the outcomes of cardiac death are more dependant on other factors.
That it always affects high blood pressure and it doesn't. It is very individual
A worldwide call for reduction in salt may remove many of the foods that are also high in nutrients, like soups, stews, curries, chilis. Teresa says these are actually OK to have.
Yes. If there is a low sodium option, always choose it, says Theresa. But don't throw the baby out with the bathwater. For instance, sauerkraut is unbelievably healthy but high in salt. It is worth the trade off. Tip: Buy regular soy sauce, instead of its low sodium version, and water it down to cult the salt — that's what the manufacturers are doing anyway, Theresa says!
The demon of all demons! The avoidance of sugar recommendation that got so much news play was the WHO suggested reduction to 5 per cent (or 6 teaspoons).
The WHO recommendation was based on dental cavities and not sugar's impact. It is still true that empty calories contribute to weight gain, but there may be a trade off. Theresa says avoiding all sugar would result in a reduction of whole grains and fibre.
Theresa says it's best to consume sugar on a full stomach of good fat and solid protein to mitigate the impact on your pancreas and blood sugar level.
They will all spike blood sugar and insulin but don't bring enough benefits like nutrients or protein.
A spoonful of sugar helps the medicine go down! If it contributes to your overall intake of nutrient and/or fibre, have it. Don't have sugar just for the sake of it.