Have you been diagnosed with diabetes? According to the 2021 statistics from the Centers for Disease Control (CDC), 38.1 million adults in the US have been diagnosed. We can safely assume prevalence is higher today.
If not diagnosed with diabetes, have you been told you are “borderline” or at elevated risk for it? Perhaps:
- Hereditary,
- Lifestyle factors, or
- Your doctor has had “the talk” with you
Providing vital information to diabetics or potential patients of the disease, I had the pleasure of interviewing Dr. Vasanti Malik, a research scientist in the Department of Nutrition at the Harvard T.H. Chan School of Public Health.
Dr. Malik’s research at Harvard, in coordination with lower- and middle-income countries, is showing that small dietary changes may have the ability to improve your health.
What is the #1 piece of nutritional advice?
Every single person can benefit from “consuming minimally processed foods as much as possible,” Malik said.
What is considered the #1 “red flag” food or beverage item?
“Sugar-sweetened beverages,” Malik said. The risks of sugar-sweetened beverages are glaring.
Sound familiar?
If you recall my interview with Dr. George Bray, a renowned obesity pioneer, he reiterated that exact same concern based on his extensive research – outlining umpteen concerns and associated health risks from consuming sugar-sweetened beverages.
It appears these deadly beverages we are consuming could be the demise of our health.
“Building on that comment about minimally processed foods, really trying to consume a diet composed of whole foods is what we have seen” to improve individuals’ health, she said.
Malik encourages making mindful choices when it comes to your beverages of choice.
“I think that sugar-sweetened beverages is one really low-hanging fruit when it comes to dietary choices; I think a simple swap could be quite effective.”
Not consuming sugar-sweetened beverages “is the #1 dietary change I would recommend,” she confirmed.
Can you trade out your soda, flavored juice beverages, sports drinks, sweet tea, and/or energy drinks? Your health may depend on it.
Think more water or unsweetened tea.
Processed foods and sugar-sweetened beverages have been associated with obesity, type 2 diabetes, and cardiovascular disease.
If you’re asking yourself:
Do I need healthy fats? And then … which healthy fats should I consume?
Malik is one step ahead of you and said, it “is a controversial area” of nutrition.
But research and the evidence linked thereto is clear.
“We see benefits from consuming unsaturated fats (the polyunsaturated and monounsaturated).”
What type of oil is healthiest to cook with?
“Liquid vegetable oils, such as olive oil, should be the primary source of oils used in a diet,” Malik said.
What other fats should you include in your diet?
- Nuts
- Avocado
“These are healthy, unsaturated fats that I would recommend,” she continued.
Replacing, restocking on your next grocery store run, and making these small changes while cooking at home will add up to big changes in your health.
What type of fats should I avoid?
“The ones to limit are saturated fats,” she advised.
What is saturated fat and what food items should we be aware of?
Saturated fat is often found in meats, butter and dairy products. It has been linked to raising levels of unhealthy cholesterol, clogging arteries.
Food for thought, especially if you are an avid traveler, is to inquire what type of fats restaurants are using in their food preparation.
As Malik said, “In the US and Canada, trans fat is banned, but that is something to keep in mind when traveling – to really not consume it.”
Trans fat has been shown to be “toxic to the human body.” It not only “increases levels of bad cholesterol, [but] lowers levels of good cholesterol.”*
Vasanti Malik’s research includes evaluating risk factors for obesity, type 2 diabetes, and cardiovascular disease with an emphasis on diet quality. She holds the position of Associate Editor for BMC Obesity and Review Editor for Frontiers in Public Health. Malik’s goal through her work is to “reduce the risk of obesity and related chronic diseases nationally and globally.” Malik is Assistant Professor in the Department of Nutritional Sciences at University of Toronto.
Watch for more from Dr. Vasanti Malik in the coming weeks.
*https://hopes.stanford.edu/fatty-acids/#saturated-vs-unsaturated-fat
This website does not provide medical advice. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. It is for informational purposes only. Always seek the advice of a medical professional or other qualified health care provider on any health matter or question.