Fad or Fat?

Maintaining a healthy weight is one of the essential habits to keep your heart healthy. From keto diet, intermittent fasting to Mediterranean and DASH diets, many diet plans are touting to be the best for weight loss. But are they?

By SAMANTHA CHAN

Going on a keto diet means I can eat as much bacon and butter as I want.
Fact: Keto diet calls for high-fat and low-carbohydrate intake, but it only works best when you ditch saturated fats like bacon and butter and choose unsaturated fats like avocados, olive oil, flaxseed and nuts in moderation.

In addition, you should not avoid fruit and vegetables. Despite being sources of carbohydrates, they are important sources of vitamins, antioxidants and fibre. You may opt for non-starchy options like berries, zucchini, cauliflower or cucumber.

Intermittent fasting is bad for your health.
Fact: While this diet fad has been debated for its health benefits, studies have revealed that intermittent fasting may decrease blood pressure, enhance insulin sensitivity, raise heart rate variability and lower blood cholesterol levels. Together, they contribute to lowering the risk of cardiovascular disease in the long run.

I have diabetes and DASH diet will increase my blood sugar level.
Fact: The DASH diet includes foods that are high in potassium, calcium, magnesium, fibre and protein, and low in saturated fat, total fat, cholesterol and sodium. DASH eating pattern encourages whole-grains, fat-free or low-fat dairy products, fruit, vegetables, poultry, fish and nuts. Foods that are limited include fatty meats, full-fat dairy products, tropical oils (e.g., coconut, palm oils), and sweets and sugar-sweetened beverages. There is no limit to the types of fruit you consume, and it is important to remove added sugar or syrup from frozen or canned fruit before consumption.

The bottom line

Fad diets are often created to address people’s desire to lose weight quickly, but most do not live up to their claims and are unsustainable in the longer term. It is important to find a healthy way of eating that you enjoy and can follow for life. The Heart Smart Eating Plate gives you a balanced mix of food, maximises nutrient intake and helps you practise portion control to prevent excessive weight gain. Incorporating exercises into your lifestyle can also help maintain a healthy weight, improve moods and sleep quality, which are all beneficial for the heart!