The German nutrition society (DGE) has updated their “10 rules”, in which she gives recommendations on how consumers eat a healthy diet. A number of professionals had long been asking for a Revision, because they saw the rules as outdated.
The rules were adjusted “on the Basis of current scientific knowledge, the language of revised and concretised,” writes the DGE. In the new Version, the diet experts will not recommend to resort to “plenty of cereal products and potatoes” to. This advice to a large carbohydrate consumption in the criticism, because he is aggravating in the worst case, the Slimming, and the development of Diabetes beneficiary.
Instead, the company stresses that it is better to choose grain products with the whole grain version. Foods made from whole grain would no longer saturate and more nutrients than white flour products, writes the DGE. Also: “diseases of dietary fiber from whole grains reduce the risk for type 2 Diabetes mellitus, lipid disorders, colorectal cancer and cardiovascular disease.”
No more advice to low-fat products in the “10 rules”
Has been deleted, the point to consume eggs in moderation, as well as low in fat and high fat food to take to. At first glance, the DGE is following seems to be the American professional society called since 2015 is no upper limit for the proportion of fat in the diet. Also on the Council to choose low-cholesterol foods, the American.
Because the cholesterol in food has most of the people only a negligible effect on the cholesterol level in the blood. And whoever does not generally fat, is also often too little of the healthy unsaturated fatty acids, such as those found in linseed oil, rapeseed oil, olive oil, walnuts or oily fish. And he reaches, instead, often of the unhealthy carbohydrates, such as white flour products.
However, On demand, a spokesperson for the DGE said that the reference value for fat intake – currently, the DGE recommends 30 percent of the total energy supply – was still. An indication is to be found in the “10 rules” however. In terms of fat, the DGE emphasized instead that health-promoting vegetable oils and fats such as rapeseed oil should be chosen. Also unsalted nuts are recommended. “Hidden fats” in processed foods such as sausage, biscuits, confectionery, Fast Food and ready-made products, however, are to be avoided.
The milk is not in this list exist. Here, too, the picture has changed in the past few years. Was milk fat and full dairy products – due to the high content of saturated fatty acids, long considered unfavorable for the health considered to show more recent data: The fat is apparently good for the heart and blood vessels, and can lower the risk for Diabetes. The DGE is no longer recommends the “10 rules” to prefer milk to low-fat products.*
Experts had already called for longer, to demonize saturated fatty acids in General. Instead, they recommend, the food in which these fatty acids are included, and to evaluate their composition. The General phrase “Too many saturated fatty acids increase the risk for metabolic disorders, with the possible consequence of cardiovascular diseases” is not to be found in the current Version of the “10 rules”. Instead, the nutrition experts give concrete advice on which foods are beneficial.
Meat only in moderation
It also clarifies the Council, five portions of fruit and vegetables consumed on the day. Here there was criticism, since the fruit depending on the fruit sugar content – fattening. The DGE recommends two servings of fruit and at least three servings of vegetables. Stressing that “legumes, such as lentils, Chickpeas and beans” – and so vegetables, the substances, among other things, rich in fiber and protein.
Remained of the note, to consume predominantly plant-based food. He who eats meat, should not take more than 300 to 600 grams per week, the DGE. Because meat contains readily available iron, selenium and zinc. However, adverse of the ingredients in meat and sausage for the health. On demand, the DGE is called saturated fatty acids, cholesterol and Purines.
No rigid or bans
In General, the company stressed that “the recommendations leave room for individual manoeuvre and not to be understood as rigid or prohibitions”.
Nutrition professionals have had problems in the past, their preventive courses of health insurance subsidised, or not get refunded, if starr were in accordance with the rules of the DGE. Here, too, it is with the competent Bodies in contact, the DGE spokeswoman. However, the “nutrient ratio has not changed.” The recommended values for fat, carbohydrates and proteins are still valid.
The Changes were numerous and went in the right direction, so John Scholl, Chairman of the German Academy for preventive medicine. And also Matthias Riedl from the Federal Association of German nutrition physicians sees most of the demands are implemented.
However, he criticises the fact that concrete information on dosage was not available and that the DGE still holds on to your nutrient ratio – “if through the back door”. Riedl, according to the DGE would need “to emphasize that carbohydrates are sparingly consumed. Also the protein content in the diet would clearly supposed to be above being corrected.” Because proteins consider for a long tired of, and is good for muscle building.
A reference to other recommended fats such as nuts or olive oil would be from the point of view of the physician is also useful. Just as with salt, an indication that the experts argue about the optimal dose and too little can be unhealthy. Nevertheless, Riedl says: “It is positive that this overdue Review is now published.”
*Update: On demand, the DGE announced that the energy density is an important criterion for food selection. Even if the term “low fat” will not be called in the “10 rules” explicitly recommend that the company continues to have a moderate fat consumption. The statement, to prefer low-fat dairy products are the same as before.