Its time to RECONSIDER - Some Old Health Trends - Debunked

This article by By Kristin Kirkpatrick, MS, RD, LD Posted at The Cleveland Clinic caught our eye. Times are changing and with it, health trends. Check out the new science behind some old thinking:

Eggs

Old thinking: Eggs will raise cholesterol and your chances of developing heart disease.

New thinking: Eggs are loaded with antioxidants, protein and nutrients vital to good health. For example, a 2011 study found that regular egg consumption helps reduce the risk of cardiovascular disease and cancerdue to their high antioxidant content. Additional studies have found that eggs may help reduce blood pressure. Further, new research out of Yale University has found that eggs can be incorporated into a heart healthy diet without negative effects on cholesterol, weight or endothelial function. As with all good things, though, just be sure to eat eggs, and particularly egg yolks, in moderation.

Nuts

Old thinking: Nuts are too fattening.

New thinking: In truth, any food consumed in too great a quantity will cause weight gain. However, when eaten in appropriate portions — always check the serving size as a guideline — the protein and healthy fats found in nuts may actually help you lose weight. In addition to weight loss, eating nuts has been associated in several studies with reducing the risk of heart attack and stroke. Walnuts, which contain heart-healthy omega-3 fats, are a particularly good option.

Chocolate

Old thinking: It’s a sweet treat, so it must be bad.

New thinking: The old thinking does apply to chocolate treats with a lot of added sugar. However, dark chocolate — look for cocoa content of at least 70 percent — is loaded with flavonoids, the same beneficial compounds found in berries, red wine and tea. An ounce of chocolate a day has been shown to reduce risks for heart disease, and an ounce and a half may help reduce stress.

Potatoes

Old thinking: All potatoes are too fattening.

New thinking: Certain potatoes may play a role in reducing the risk of a silent killer — but the type of potato matters. A 2012 study found that purple potatoes helped lower blood pressure in hypertensive, obese individuals without causing weight gain. Additionally, potatoes are naturally high in fiber and contain virtually no fat. Sweet potatoes and purple potatoes are tops when it comes to nutrient density, but what you put on your potato (or don’t put on it) will make or break an attempt at a healthy meal. Forgo the sour cream, bacon bits, butter and cheese. Opt for fresh veggies and herbs instead.

Soy

Old thinking: Eating soy increases your risk of disease.

New thinking: Soy is certainly controversial, but as with some of the foods mentioned above, the type of soy you eat matters. Many concerns are associated with highly processed soy products, but numerous studies looking at isoflavones and protein in whole soy sources — think miso, tofu and edamame — demonstrate the benefits associated with this legume. Highlights include reduction in cancers of the breast(for women on certain types of therapy), prostate and colon and improvement in heart health.

The Deal with Dietary Fiber

Ever wonder what the "scoop" is with dietary fiber?

Here is a handy field guide for you to help answer some of your fiber questions. 

And explain the benefits of a high fiber diet. 

Lets get our FATS Straight

Is fat really our enemy? 

I am an athlete. I run 4-6 miles a day, and I often find myself standing in front of the fridge unable to satiate my hunger. Do you know that feeling? When you want something to eat but you are not exactly hungry (probably because you just inhaled an entire bag of pretzels). Well, after speaking with Dr. Scharper about my diet, he informed me that there was not enough good fat in my diet. Of course I was surprised to hear this because when is fat in my diet ever really ‘good’ and secondly, I had plenty of fat in my diet - chips, ice cream, french fries {oh my}.  But Dr. Scharper got me thinking… what is the deal with fat? Do I stay away from it? And how do I find the good fat? So I did some research, and here is what I learned.

The Skinny on Fats

Saturated fats are known as the solid fats, as they are typically solid at room temperature. Saturated fat can be found in animal sources like meats, yogurt, cheese and egg yolk. Saturated fats have been linked to heart disease and high cholesterol, and should be limited to no more that 10% of your daily value.

Unsaturated fats are typically found in plant food sources and are usually liquid at room temperature. They are commonly found in foods such as almonds, fish, olive and canola oil, avocados and our favorite, flaxseed. Unsaturated fats are known for having such health benefits as lowering cholesterol and reducing risk of heart disease. These are the GOOD FATS Doctor Scharper was talking about.

Trans fats are created when an unsaturated fat is made into a solid, this can happen naturally or through a manmade process. Trans fats are be found in a lot of commercial baked goods like doughnuts and crackers. Trans fats, like saturated fats should be limited.

Why do we need fat in our diet?

All the energy we need for life comes from the food and fluid that we consume. The nutrients we consume break down into three common categories: Fats, Carbohydrates and Proteins. Fats provide the highest concentration of energy out of all three of these nutrients. And is essential for longer, slower lower intensity and endurance exercise such as cycling , jogging and walking. One pound of stored fat provides approximately 3,600 calories of energy. So keep running and don’t shy away from those healthy unsaturated fats that can fuel your next work out.

Other interesting facts about unsaturated fats: Via Mayo Clinic

Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control.

Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.