Category Archives: Healthy eating

Limiting Saturated Fats to 10 Percent of Calories

Limiting Saturated Fats to 10 Percent of Calories
For some time, health authorities have recommended that Americans limit their daily intake of saturated fat to 10 percent of calories consumed to reduce the risk of cardiovascular disease. The American Heart Association recommends a saturated fat limit of just 5 percent of daily calories. I suspect that the vast majority of Americans don’t have…
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Iron and Chronic Diseases

Iron and Chronic Diseases
We can’t live without iron in our diets but … Iron is an essential micronutrient for humans, but excess iron intake predicts problems, possibly including increased risk of type 2 diabetes. Researchers in China conducted a systematic review and meta-analysis of 11 prospective studies that related intakes of total iron and the heme form of…
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Glycemic Index, Glycemic Load, and Health

Glycemic Index, Glycemic Load, and Health
Summary Diets that emphasize foods with higher glycemic index and higher glycemic load predict worse health. Find foods that you like to eat and which have lower glycemic loads. Increase your consumption of non-starchy vegetables (as in leafy green veggies), fruits (apples, berries), and whole grains, while reducing your intake of sugar (as in soft…
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Fermented Foods May Promote Better Health

Fermented Foods May Promote Better Health
Lose weight with yogurt Perhaps what we eat, rather than simply how much, more strongly affects whether we gain or lose weight. Researchers at Harvard used data from 120,877 men and women participants in three large, long-term cohorts (Nurses’ Health Study, Health Professionals Follow-up Study, Nurses’ Health Study II) from 1986 to 2006 to address…
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