Following the recent U turn over whether fats are bad for us (another one?), I thought I'd just remind you of one simple rule.....
Eat proper food.
Image courtesy of The Guardian. See link to article below.
What nature has provided for us has fats in; animal flesh, seeds, eggs, nuts, avocados. What nature didn't provide was cheap milk chocolate, corn oil, margarine, even dairy products.
Europeans have, in general, the enzyme lactase to break down lactose (which is found in dairy products). The majority of the Asian population and many of the African population don't have, which is thought to be linked the ability of Europeans to farm cattle in more temperate climates). But full fat milk, cream, cheese and butter are also some of the highest fat products around. Use them sparingly.
Are carbohydrates the real offender?
It's worth bearing in mind that obesity is exceedingly hard to address once established, and diets containing large quantities of (especially processed) carbohydrates can lead to insulin resistance and increased appetite.
I would argue that diabetes and obesity are caused by increased carbohydrate and sugar consumption rather than fat intake. Hence why we are now seeing a rise in obesity. Avoiding fats in favour of processed 'low fat' but highly refined and sweetened foods has not been a sensible route. Carbohydrates and sugars increase insulin resistance, leading to diabetes and obesity.
My advice is to keep your carbohydrate intake to 50% maximum of your calorie intake. Those carbohydrates should come from unrefined, unprocessed foods such as wholegrains, beans, vegetables and low-GI fruits like berries, apples and cherries. Replace white bread with dense, chewy bread as it will take longer to digest and won't raise blood sugar levels as quickly. For that reason, also eat more small, waxy potatoes rather than big, floury potatoes.
Minimise your sugar and use lean protein ie don't rely on red meat for your protein but use lean meats, pulses, legumes, fish and other natural sources of protein. The key is the word 'natural'.
Eat real food. Yes, use fats, oils, coconut milk, and dairy products in moderation. But using them in your cooking will make eating more enjoyable.
But do avoid processed, sweetened, reduced fat foods.