US diet guidelines ease Kashmir fears

Srinagar, Jan 10: Long villainised foods like red meat, saturated fats, eggs, and full-fat dairy have been cleared of their criminal charges by recent US health guidelines.

Ultra-processed foods and added sugars are the real culprits driving the epidemic of lifestyle diseases worldwide, and in J&K, the new evidence finds.

The US Dietary Guidelines issued on January 7 by the US Department of Health and Human Services (HHS) and the Food and Drug Administration (FDA) emphasised whole, nutrient-dense foods while declaring the ultra-processed items as major health risks.

The updated framework promotes higher protein intake from sources like meats, poultry, eggs, and full-fat dairy.

In addition, it emphasises healthy fats from nuts, seeds, and omega-3-rich seafood.

The saturated fat limits have not been altered, but their role in balanced diets has been encouraged.

The guidelines call for an urgent reduction in added sugars and packaged foods.

“We declare war against sugary drinks,” the US top health official said.

In J&K, where non-communicable diseases (NCDs) like hypertension, diabetes, obesity, dyslipidemia, and cardiovascular issues are on the rise, the guidelines could serve as a template for diet decisions. Dietary risks in J&K include refined carbs as daily bread and processed foods, increasingly popular with the younger generation.

In J&K, around 21 percent of adults have raised blood glucose, while obesity, hypertension, and diabetes are major health issues.

Consumers in J&K must adapt their diet habits to moderate intake of rice and incorporate moderate amounts of mutton.

Fresh vegetables, fruits, nuts, and full-fat dairy like yogurt or cheese must be taken in abundance.

Bread, biscuits, juices, sweets, namkeens, and other processed and ultra-processed foods must be avoided.

This change of course is based on large-scale epidemiological reviews, randomised controlled trials, and meta-analyses.

The saturated fats, found in butter (milk derived) and red meat, were long blamed for raising cholesterol and causing heart disease.

As a result, there was a widespread promotion of low-fat diets in the 20th century and the beginning of the 21st century.

However, recent evidence suggests that not all saturated fats are harmful.

Those from whole foods like dairy, may even be protective against cardiovascular issues when consumed in moderation.

Similarly, red meat has been blamed for links to cancer and heart disease.

However, many studies now differentiate between unprocessed red meat and processed varieties.

The unprocessed may offer benefits like high-quality protein, iron, and B vitamins.

Meta-analyses indicate that moderate intake of unprocessed red meat may not be causing any health risks if taken in moderation, as part of a balanced diet rich in vegetables.

Perhaps, the biggest victims of food industry propaganda have been eggs, particularly the yolk.

Targeted due to their cholesterol content, every health advice included the avoidance of eggs to avoid heart problems.

Now, research shows dietary cholesterol has minimal impact on blood cholesterol for most people.

And eggs provide essential nutrients like choline, which supports brain health and may reduce inflammation.

Ultra-processed foods, chips, sodas, and packaged snacks that are loaded with refined carbs, sugars, and artificial additives are things to avoid.

There is strong evidence linking them to metabolic disorders, inflammation, blood sugar spikes, and elevated bad cholesterol.

Sugar, when added to foods, drives insulin resistance and obesity.

Yet, the health warnings have been fat-focused mainly.