Fats, Carbohydrates, Fruits, Vegetables: How Much To Eat To Be Healthy

A new study debunks several of the most common myths about proper nutrition. Is it really worth cutting back on fat? So are carbohydrates good for you? How many fruits and vegetables should be eaten per day to stay healthy? Find out in our article.

A recent large cohort study found that fats (both saturated and unsaturated) may not be as harmful as previously thought. Carbohydrates can have a more damaging effect, but they should still be consumed in moderation, and regular consumption of fruits and vegetables is a must.

A large cohort study called Prospective Urban Rural Epidemiology (PURE) conducted by the McMaster University Population Health Research Institute in Canada has paved the way for a better understanding of a healthy, balanced diet.

The study collected data on 135,335 people between the ages of 35 and 70 from 18 different countries on five continents, covering the Middle East, South America, Africa, China, North America, Europe and South Asia.

 

Participants were asked to provide detailed information about their socioeconomic status, lifestyle, medical history, weight, blood pressure, and other important factors. Observation of the participants lasted an average of 7.4 years. In addition, relevant information on cardiovascular diseases and the risk of death was collected.

Recently, PURE data were used in two additional studies that looked at the effects of macronutrients, especially fats and carbohydrates, on human health and life expectancy, and the global importance of fruit and vegetable consumption.

The first study, lead by Dr. Mahshid Dehgan of McMaster University, found that diets that contained moderate amounts of fat and little to no carbohydrates were associated with a lower risk of death. An article detailing the study was recently published in The Lancet.

Moderate consumption of fat is good for the body

 

The purpose of this study was to analyze data on participants' daily eating choices and habits, as well as other relevant information, to calculate how much energy was gained from fat, carbohydrate, and protein intake in each case.

A surprising finding that appeared to contradict existing beliefs about a healthy diet was that high total fat intake, which provides 35.3 percent of energy, was associated with a significantly lower risk of death (23 percent lower), compared to low fat intake.

At the same time, it was found that a high level of carbohydrate consumption, which provides 77 percent of energy, increases the risk of mortality by 28 percent.

Total fat intake did not significantly affect the risk of cardiovascular disease-related mortality, and carbohydrate intake was not associated with cardiovascular disease at all.

The researchers say these findings vary by country, cultural influences and may be related to the income level in each country.

 

A decrease in fat intake automatically leads to an increase in carbohydrate intake. Thus, the study's findings explain why some populations, such as South Asians, who do not consume a lot of fat but consume a lot of carbohydrates, have a higher mortality rate.

Three to four servings of vegetables a day

 

The second paper, also published in The Lancet, and lead by Victoria Miller, a postdoctoral fellow at McMaster University, builds on the findings of the first by looking at the importance of fruits, vegetables and legumes in the human diet.

Based on relevant PURE data, Miller and her colleagues calculated how many servings of fruits, vegetables, and legumes the participants consumed on a regular basis.

One serving was defined by the researchers as 125 grams of fruit or vegetables or 150 grams of cooked legumes, as recommended by the United States Department of Agriculture.

Potatoes, other tubers, legumes, fruit and vegetable juices were not included in the research results. Legumes included beans, black beans, lentils, peas, chickpeas, and black-eyed peas.

Researchers have found that three to four servings of fruits and vegetables a day significantly improve health.

Our study found the lowest risk of death among those who consumed three to four servings (375 to 500 grams) of fruits, vegetables and legumes per day. In addition, the consumption of fruits brought more benefits to the body than the consumption of vegetables.

The role of nutritional characteristics in different countries

 

Miller and her team also noted that at the global level, three to four servings of fruits, vegetables and legumes per day is at odds with government recommendations of five servings per day of these foods.

The researchers suggest that eating five portions of fruit and vegetables a day may be out of reach for people in many low- and middle-income countries, where these foods are expensive. This especially applies to the regions of South Asia, China, Southeast Asia and Africa.

The fact that the study was conducted with participants from five continents, the researchers say, gives additional credibility to the results, suggesting that plant-based diets are more beneficial for health.

The PURE study includes populations from previously unstudied geographic regions, and the diversity of populations only adds to the significance of the study's findings, confirming that a plant-based diet reduces the risk of many diseases.

Another important conclusion of Miller and her team was that raw vegetables are healthier than cooked ones, which is usually not indicated in dietary recommendations around the world. Researchers say that the debate about the benefits of "raw" and "cooked" vegetables also affects the specific features of the diet of different countries.

Eating raw vegetables is strongly associated with a lower risk of death compared to eating cooked vegetables. But raw vegetables are rarely eaten in South Asia, Africa and Southeast Asia. Although the dietary guidelines do not distinguish between the benefits of raw and cooked vegetables, the results of the study indicate that it is worth emphasizing the benefits of consuming unprocessed vegetables over processed ones.