Aspirus | Aspire | Spring 2019

6 aspire Spring 2019 AMERICANS have heard a lot about the dangers of fats and carbs, from the rise of fat-free foods in the ’90s and the countless fad diets of the 2000s. And still, obesity rates in America are on the rise. A current popular debate: fats vs. carbs. There’s a lot of new research making the rounds. So which is better? “That debate will continue for some time,” said Aspirus cardiologist Timothy Logemann, MD. “For now, the best thing to do is focus on whole, healthy foods. People don’t eat ‘fats’ or ‘carbs.’ They eat food—so let’s focus on eating whole, healthy foods. “Healthy fats that promote health are monounsaturated and include olive oil, fatty fish, avocados and tree nuts. Sugar in all its forms should be avoided, including sweets, soda and fruit juice. Processed foods such as chips, pretzels and crackers really aren’t food. Let’s get back to eating things that grandma would recognize as food.” UNHEALTHY Examples: Shortening, stickmargarine and some fried foods. Avoid. HEALTHY EXAMPLES: Avocado, canola oil, nuts, olive oil and peanut butter. Enjoy in moderation. HEALTHY EXAMPLES: Corn oil, sesame oil, sunflower seeds and fatty fish like salmon and trout. Enjoy in moderation. UNHEALTHY EXAMPLES: Coconut oil, fatty meats, and whole or 2 percent dairy foods. Limit. Monounsaturated Polyunsaturated Saturated TransFATS KNOW YOUR THE BOTTOMLINE: Not all fats are bad. Replace unhealthy ones with healthier options. Sources: Academy of Nutrition and Dietetics; American Heart Association FATS EATBETTER—ASPIRUSCANHELP If you need help getting your diet on track, Aspirus offers nutrition counseling services and weight-loss programs that focus on healthy eating. For more information, go online to aspirus.org/weightloss or call the Aspirus Customer Contact Center at 800.847.4707 . Eat whole —and healthy The truth about carbs vs. fats Eating whole foods can make life easier. It’s easier to eat less of unhealthy fats, such as trans fats and saturated fats. At the same time, you’ll be boosting the amount of healthier fats, including omega-3 oils (from fish; nuts, like walnuts; and plants, like linseed and chia) and monounsaturated fat from plant sources (for example, avocado and nuts, like almonds, cashews and peanuts). Dr. Logemann said that eating lean, free- range and grass-fed meats are best. Takehealthyeatingtoheart It’s a known fact that obesity can take a toll on your heart health, and there’s a plethora of research to back it up. For instance, a study published in April 2018 in the journal JAMA Cardiology concluded that adults between ages 40 and 59 who are overweight or obese have a significantly increased risk of developing cardiovascular disease as compared with their normal weight peers. Source: National Center for Biotechnology Information Timothy Logemann, MD Cardiology