Healthy and fat at the same time? For health- and figure-conscious people who have been sparing with oil and butter so far, this might sound very unusual on the day of a healthy diet and you can see the diet for a poor man. In fact, following my advice would have quickly exceeded the orientation for the daily intake of fats and oils. These make up the smallest share of all food groups in the DGE orientation aid “for a health-promoting food selection”.
In the morning, put two tablespoons of linseed oil in the quark and one tablespoon of butter in the coffee (yes, really). At noon “at least two to three” tablespoons of extra virgin olive oil over the salad – and even with a light evening meal olive oil, butter or coconut fat should not be missing.
Ratio of fats to carbohydrates
The example is one of many that shows how opinions differ on the subject of nutrition. The ideal ratio of fats and carbohydrates in the diet has been discussed by experts for some time. Also, because about one and a half years ago a large study in the trade journal “The Lancet” associated a high-fat diet with health benefits – for some reason enough to question previous recommendations and rehabilitate the reputation of butter and co. Experts from the HEW, however, described the significance of the study as severely limited due to methodological shortcomings.
Now, however, I also enthused about healthy fats on more than 400 pages of her book “Ran an das Fett” – Attention: Snacks from deep fryers, for example, are not included, and she even sees enormous differences between vegetable oils. In each case however the general fat arm dogma stands on an extremely thin data basis, means Fleck.
The problem of many studies
Although the proportion of fat in the diet of Americans has fallen from 42 to 34 percent on average since the 1970s, obesity and diabetes are spreading among them, as US nutrition researchers recently reported in the journal “Science”. Other factors that have changed since then play a role in this development, such as portion sizes, eating habits and lifestyle. David Ludwig (Boston Children’s Hospital) and colleagues refer in their study entitled “Nutritional fat: from enemy to friend” to the problems of many studies in their field: Often they were too short and too small to be meaningful.
So-called observational studies, for example, show the problem that no conclusions such as “This food makes you slim” can be drawn from them. Using protocols on the nutrition and health development of test persons, researchers can only identify perhaps random interactions, but not cause and effect. Nevertheless, such studies are sometimes used to derive tips, such as how to lose weight.
“More important than the discussion about the right proportions of fat and carbohydrates are the aspects of high overall energy intake and the quality of fats and carbohydrates,” says HEW consultant Mary. Often too little dietary fiber-rich food such as whole grains, pulses, vegetables, and fruit is eaten – but too many simple carbohydrates in the form of added sugars (e.g. in fruit yogurt and soft drinks) and refined starch (e.g. in white bread, potato chips, and cakes). It also makes sense to pay attention to the entire nutritional pattern, says the nutritionist.
You should avoid these fats
So what’s left? Hidden fats from products such as sausages, confectionery, finished products, and fast food should be avoided, stresses Restemeyer. The recommended vegetable oils provide essential fatty acids and vitamin E, but, like all fats, have a high number of calories. Who nourishes itself altogether balanced and many moves, does not have itself around the daily calorie admission however large thoughts to make, so Restemeyer.