While it is important to ensure a balanced intake of essential vitamins, minerals, and macronutrients, equal attention must be given to controlling certain substances that can harm our bodies when consumed in excess. A healthy diet isn't just about what to add in, but also what to cut back on. By making informed choices to reduce specific nutrients, you can significantly improve your long-term health.
Added Sugars: Sweet but Harmful
Added sugars are sugars and syrups put into foods and drinks during processing, preparation, or at the table. Unlike natural sugars found in fruits and milk, added sugars offer little to no nutritional value and contribute excess calories. Overconsumption is linked to health problems.
The Health Risks of Excess Sugar
Excessive added sugar intake is linked to increased risk of weight gain, obesity, heart disease, type 2 diabetes, and fatty liver disease. Sugary drinks are a particular concern for weight gain. High sugar diets can negatively impact blood pressure, inflammation, cholesterol, and triglyceride levels.
How to Reduce Added Sugars
To lower your intake of added sugars, choose whole foods like fruits and vegetables, and carefully read nutrition labels as added sugars appear under various names. Reduce consumption of sugary drinks and use spices for flavor instead of sugar.
Unhealthy Fats: Saturated and Trans
While some fats are beneficial, saturated and trans fats can be harmful in excess.
Saturated Fats
Primarily found in animal products and some plant-based oils, saturated fats can raise LDL cholesterol and increase the risk of heart disease. The American Heart Association advises limiting saturated fat to less than 6% of daily calories. Sources include fatty meats, full-fat dairy, coconut, and palm oil.
Trans Fats
Trans fats, especially industrially produced ones from hydrogenated oils, are particularly harmful and have no health benefits. They raise LDL cholesterol, lower HDL cholesterol, and increase the risk of heart disease, stroke, and diabetes. Although artificial trans fats are banned, some foods may still contain them. Sources include partially hydrogenated oils, commercial baked goods, fried foods, and stick margarine. Small amounts of natural trans fats exist in meat and dairy, but are less concerning.
Sodium: An Essential Nutrient in Excess
Sodium is crucial for bodily functions, but most people consume too much, primarily from processed foods. High sodium intake is a risk factor for high blood pressure, heart disease, and stroke. The WHO recommends less than 2,000 mg of sodium daily.
Major sources of sodium include processed meats, canned goods, fast food, certain breads, and condiments.
Tips for Reducing Sodium
To reduce sodium, choose fresh, whole foods, look for low-sodium options, cook at home more often, and use herbs and spices instead of salt for flavor.
Making Healthier Choices: A Quick Guide
| Nutrient to Limit | Less Healthy Sources (Eat Less Of) | Healthier Alternatives (Eat More Of) |
|---|---|---|
| Added Sugars | Sodas, sugary cereals, cookies, cakes, candy | Water, fresh fruit, unsweetened yogurt, oatmeal with natural cinnamon |
| Saturated Fat | Fatty meats, butter, hard cheese, coconut oil | Lean meats, fish, avocados, nuts, olive and canola oil |
| Trans Fat | Packaged baked goods, fried foods, stick margarine | Whole foods cooked at home, healthy oils, natural nut butters |
| Sodium | Canned soups, deli meats, fast food, frozen meals | Fresh meats, vegetables, home-cooked meals with spices, herbs |
What are Healthy Fats? Read more from Harvard Health on The Truth About Fats.
Conclusion
Reducing added sugars, unhealthy fats (especially trans fats), and excess sodium is a key strategy for better health and preventing chronic diseases. This involves making gradual, mindful changes, prioritizing whole foods, and understanding nutrition labels to build sustainable healthy habits.
