The World Health Organization (WHO) has revised its dietary guidelines on fats and carbohydrates, focusing on reducing the risk of unhealthy weight gain and noncommunicable diseases like type 2 diabetes and cardiovascular disease. The new guidelines include recommendations on saturated fatty acid and trans-fatty acid intake, total fat intake, and carbohydrate intake for both adults and children.
According to WHO, both the quantity and quality of fats are important for good health. It suggests limiting total fat intake to 30% or less of total energy intake, with the majority of fats consumed being unsaturated fatty acids. Saturated fatty acids should be limited to no more than 10% of total energy intake, while trans-fatty acids should be restricted to 1% of total energy intake from both industrially produced and ruminant animal sources.
WHO highlights that saturated fatty acids are found in fatty meat, dairy products, and hard fats and oils like butter and coconut oil, while trans-fatty acids are present in baked and fried foods, pre-packaged snacks, and certain meat and dairy products.
To promote good health, WHO recommends replacing saturated and trans-fatty acids with healthier options such as polyunsaturated fatty acids, monounsaturated fatty acids from plant sources, or carbohydrates from whole grains, vegetables, fruits, and pulses.
The updated guidelines also stress the importance of carbohydrate quality. WHO advises that carbohydrate intake for individuals aged 2 years and older should primarily come from whole grains, vegetables, fruits, and pulses. It suggests that adults consume at least 400 grams of vegetables and fruits and 25 grams of dietary fiber per day.
For the first time, WHO provides specific intakes of vegetables, fruits, and dietary fiber for children and adolescents, emphasizing the importance of these components in their diets.
These revised guidelines, along with existing WHO guidelines on free sugars, non-sugar sweeteners, and sodium, contribute to the concept of healthy diets. The updated recommendations consider both the quantity and quality of nutrients, which can aid in weight loss, diabetes management, and improving heart health.
Experts believe that these guidelines will encourage food manufacturers to produce healthier options with higher fiber content and healthier fats, promoting a comprehensive approach to nutrition. They also anticipate a shift towards consuming more natural, unprocessed foods, which can contribute to overall well-being.
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