Fans of Grammy-winning songstress Adele, who recently celebrated her 31st birthday, have been keeping up with Adele's weight loss via her Instagram profile since early 2019. But what fans might not know, is that it seems the British recording artist may be following an under-the-radar diet plan known as the Sirtfood Diet, which is designed to supercharge your metabolism.

According to People, Adele hired a personal trainer in 2019 to help her get into a new fitness routine, but reports have long linked her weight loss to following the relatively new diet. She's lost more than 40 pounds by following the program over the last four years, per The Sun (although the singer hasn't confirmed any of this). And she's not the only Brit who swears by this diet, either Pippa Middleton, the Duchess of Cambridge's sister, also reportedly has experimented with the Sirtfood Diet.

While it certainly may help you lose weight, dieters may be surprised to learn that experts aren't sure of the Sirtfood Diet's effectiveness in the long run. Here's why nutritionists are wary of the Sirtfood Diet in the first place, and how you may be able to adapt the best elements of this fad diet into your own.

Believe it or not, this somewhat-controversial diet program was launched by two U.K.-based nutritionists, Aidan Goggins and Glen Matten, after they first published a recipe book by the same name in 2016. The book touts the diet's effectiveness as it turns on the "skinny gene" by relying on staples that are high in sirtuins, a subset of plant-based proteins that can be found in certain foods and in the body naturally. Increased sirutin levels in the body may help jumpstart your metabolism and reduce inflammation, and has been highlighted for its anti-aging properties, according to this 2013 review published in the Annual Review of Physiology. "In general, it could be a good thing to eat foods that are rich in sirtuin a gene that may be able to help with weight like apples, blueberries, and extra virgin olive oil," says Tracy Lockwood Beckerman, RD, author of The Better Period Food Solution. Foods high in sirtuins, then, have been dubbed "sirtfoods" in the diet plan.

As highlighted in The Official Sirtfood Diet, the diet program is based on a meal plan that is curated to be full of sirtfoods, but curtailed in overall calorie counts. In fact, one of the book's authors claims that it can help you shed seven pounds in a single week, according to the New York Post. But the book's meal plan is quite regimented: For the first three days, dieters are expected to consume just 1,000 calories each day that consist of a single meal and two green juices. Later in the first week, dieters will enjoy 1,500-calorie meal plans for four days that are mostly divided between two meals.

The majority of the program asks dieters to create meals that are high in sirtfoods... and not much else. Some of the staples that the diet highlight include many different produce items, including kale, strawberries, onions, parsley, arugula, blueberries, and capers. Some grains, like buckwheat, and walnuts are praised, as are spices like turmeric. Interestingly, beverages like coffee, matcha green tea, and red wine are encouraged as is a heavy reliance on 85% dark chocolate.

If the diet's list of celebrated ingredients seems a bit lacking, you're not alone many health experts criticize the Sirtfood Diet for being highly restrictive. Beckerman says she has never recommended the Sirtfood Diet to any of her clients because of it's tight calorie restrictions. "While I applaud the Sirtfood Diet for promoting the consumption of real ingredients, I denounce it for its promotion of calorie restriction and unhealthy eating rules." Like many other diets that remove food groups from regular consumption, Beckerman says the Sirtfood Diet may indeed lead to "disordered eating" as it also blends elements from intermittent fasting plans into the mix.

McKenzie Caldwell, MPH, RDN, who specializes in women's nutrition and pregnancy dietary wellness in particular, says that the calorie counts associated with the diet are by far it's worst quality. "1,000 calories per day is only appropriate for a child between the ages of 2 and 4," she says, citing current dietary guidelines distributed by the Mayo Clinic. "Not only is this not enough energy to support an adult body, it is not possible to fit in all the macro- and micronutrients an adult needs in that amount of food The diet may cause weight loss in the short term merely because of it's caloric restriction."

Most importantly, however, both nutrition experts agree that there is little to no clinical evidence to support this diet being healthy for sustained weight loss. "There is absolutely no evidence to back up any claims that the Sirtfood Diet has a beneficial effect on healthy weight loss," Beckerman says. "The creators of the diet claim to have put participants at their own gym on the diet, but this anecdotal supposed study has not been published nor validated by true researchers or scientists."

Just like Keto and Whole30, the Sirtfood Diet often radicalizes how you normally eat by asking you to skimp on meals. While all diets often adhere to some form of a calorie-limit, Caldwell says it's important to consider your own lifestyle and think about what you need throughout the day. "The reality is, there is nothing magical about sirtfoods in particular being rich in polyphenols, they do have anti-inflammatory properties, but the research doesn't support them having any extra effectiveness for weight loss."

If you're dead set on giving the Sirtfood Diet a try, first experiment by incorporating more of the diet's signature staples into what you're already eating at home. "Incorporating polyphenol-rich foods, including those on the sirtfood list, can be helpful in preventing or reducing inflammatory diseases like cardiovascular disease," she advises. "Skip the initial restrictive steps and prescribed green juices, and instead opt for adding in antioxidant-rich foods to your eating pattern in a way you enjoy."

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What Is the Sirtfood Diet? Inside Adele's Reported New Weight Loss Program - GoodHousekeeping.com

New Year, New Nutrition: How to embrace the paleo diet in 2020

Updated: 11:51 AM EST Jan 10, 2020

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JAZMIN: YOUVE PROBABLY HEARD OF DIETS LIKE PALEO, WHOLE 30, AND KETO. BUT COMMITTING TO A NEW DIET CAN BE HARD FOR SOME PEOPLE. THIS MORNING, JULIE FOX FROM JULIES REAL IS HERE TO HELP MAKE THAT JUMP A LITTLE EASIER. GOOD MORNING. THANK YOU FOR COMING IN. YOU HAVE ALL OF THESE PRODUCTS ON THE TABLE. THERE IS SO MUCH TO SEE. WE WILL START ON THIS SIDE AND TALK A LITTLE BIT ABOUT PALEO IN GENERAL. WHAT DOES THAT MEAN NOT JULIE: THE PALEO DIET IS A SIMPLE WAY OF EAING. IT IS VERY CLEAN FOOD, VERY SIMPLE INGREDIENTS, PRODUCTS YOUR BODY CAN DIGEST VERY WELL. JAZMIN: YOU BROUGHT IN, I SEE BARRYS, YOGURT. JULIE: WHEN YOURE EATING PALEO, YOU ARE NOT EATING DAIRY, GREENS , NOT EATING PROCESSED FOODS OR REFINED SUGARS. JAZMIN: I SEE THE DIFFICULTY THERE. JULIE: IT IS VERY EASY. YOU CAN FIND PALEO-SUBSTITUTE INGREDIENTS EVERYWHERE. I BROUGHT SOME NON-DAIRY SUBSTITUTES. THIS IS ALL MEANT MILK. -- I BROUGHT IN ALMOND MILK AND IT IS REALLY YUMMY. I BROUGHT REALLY AWESOME NON-DEAR YOGURTS. THIS IS VANILLA UNSWEETENED AND PLAIN UNSWEETENED AND THEY HAVE NO CANE SUGAR, WHICH MAKES THEM PALEO. MY FAVORITE WAY TO EAT THEM IS TO TOP THEM WITH GRANOLAB AND ERRIES. JAZMIN: YOU NEED TO PAY ATTENTION TO THE LABELS? JULIE: IT IS IMPORTANT TO READ INGREDIENTS. IT MAY SAY SOMETHING MADE FROM ALMONDS, BUT BE MADE FROM CANE SUGAR. JAZMIN: ANOTHER BIG THING IS GRAINS. JULIE: I BROUGHT GREAT SUBSTITUTIONS FOR GRAINS. MY FAVORITE IS RICE CALLA FLOWER. IT IS A GREAT SUBSTITUTE FOR RICE AND DIFFERENT TYPES OF GRAINS. I LIKE TO SAUTE IT ON THE STOVE AND PUT IT IN SOUPS AND IS A GREAT SUBSTITUTE FOR BEANS AND LENTILS. JAZMIN: YOU CAN MAKE YOUR OWN CHINESE AT HOME. IT TASTES PRETTY GOOD. JULIE: YOU CAN STOP OR BURRITOS WITH IT. IT IS TERRIFIC. I BROUGHT SOME REALLY GREAT PALEO SNACKS WITH ME. THESE ARE GRAIN-FREE TORTILLA CHIPS. THESE ARE SWEET POTATO CHIPS. JAZMIN: WHAT ABOUT THE TASTE? DO YOU GIVE ANYTHING UP? JULIE: NOT IF YOU PICK THE RIGHT THINGS. I BROUGHT MY FAVORITE BRANDS IN. THEY ARE REALLY YUMMY. YOU WOULD NEVER KNOW THAT THEY ARE GOOD FOR YOU OR ARE PALEO. THE TASTE REGULATORY TO YOU CHIPS. ANOTHER GREAT PRODUCT IS THE ALL MEANT FLOUR TORTILLAS -- ANOTHER GREAT PRODUCT IS THE ALMOND FLOUR TORTILLAS. THESE ARE AWESOME. JAZMIN: I KNOW PEOPLE BACON WANT FOR SWEETS AND DESSERTS, AND YOU THINK YOU CANNOT HAVE ANYTHING. JULIE: EXACTLY. ONE OF THE MISCONCEPTIONS WITH PALEO IS THAT YOU CANNOT EAT DESSERT. YOU CAN. YOU HAVE TO CHOOSE THE RIGHT INGREDIENTS. GREAT SUBSTITUTE ARE USING ALMOND FLOUR OR TAPIOCA FLOUR. AND COCONUT FLOUR. YOU CAN USE COCONUT SUGAR. ORGANIC COCONUT SUGAR IS HOW WE SWEETEN OUR DESSERTS. YOU CAN EAT DESSERT ON PALEO. YOU CAN ENJOY REALLY YUMMY DESSERTS THAT ARE REALLY RICH AND DECADENT. JAZMIN: QUICKLY, WE HAVE 30 SECONDS, BUT FOR PEOPLE AT HOME, WHAT ARE SOME OF THE BENEFITS USING SOME OF THESE PRODUCTS? JULIE: THE REASON I STARTED EATING PALEO WAS BECAUSE OF MY HUSBAND. HE WAS DIAGNOSED WITH A HEALTH ISSUE, SO WE GAVE UP GRAINS, PROCESSED FOODS AND IT HELPED OUR DIGESTION. ANOTHER BIG BENEFIT FOR US, IT IMPROVED OUR SLEEP. WE FALL ASLEEP WHEN OUR BODIES ARE TIRED AND WE WAKE UP WHEN OUR BODIES ARE RESTED. PALEO HAS A LOT OF GREAT BENEFITS. JAZMIN: MIGHT HAVE MORE ENERGY IN 2020. JULIE FOX, THANK YOU FOR C

New Year, New Nutrition: How to embrace the paleo diet in 2020

Updated: 11:51 AM EST Jan 10, 2020

Julie Fox of Julie's Real discussed ways to incorporate paleo-friendly foods into your diet with WESH anchor Jazmin Bailey.

Julie Fox of Julie's Real discussed ways to incorporate paleo-friendly foods into your diet with WESH anchor Jazmin Bailey.

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New Year, New Nutrition: How to embrace the paleo diet in 2020 - WESH 2 Orlando

Heather and Terry Dubrow, of reality TV fame, have built the Dubrow diet around intermittent fasting but it may not be sustainable. Roy Rochlin/Getty Images

The Dubrow diet is the brain-child of Heather Dubrow, a former Real Housewives of Orange County star, and her husband Dr. Terry Dubrow, a plastic surgeon who also stars on reality TV. Together, the couple published The Dubrow Diet, outlining a program based around intermittent fasting, which they call "interval eating."

According to the Dubrows, following an interval eating plan is the most important factor in weight loss and weight control. They also claim the program will help you control blood sugar, improve energy levels, slow the signs of aging, and boost fat-burning.

But before you try this diet, here's what you need to know and why a registered dietitian says it's not sustainable.

The Dubrow diet has strict rules about when and what you can eat. It focuses on whole, minimally processed foods, non-starchy vegetables, lean proteins, healthy fats, and a small serving of fruits and complex carbohydrates.

It also involves intermittent fasting for 12 to 16 hours per day, with the couple saying the ideal time is 16 hours.

According to excerpts from their book "The Dubrow Diet," the plan is divided into three phases:

While the Dubrows don't encourage counting calories, you'll likely get only 1,000 to 1,200 calories per day in the first two phases. For reference, the FDA uses a 2,000 calorie diet for its daily values, and dietitians worry that the Dubrow diet is far too low.

"At the end of the day, it's very low in calories, which may also translate into inadequate amounts of necessary nutrients, as well as poor appetite satisfaction," says Melissa Nieves, LND, RD, MPH, a registered dietitian for Healthy Meals Supreme.

Nieves also has concerns about the over-the-top focus on aesthetics. "This diet plan is heavily focused on physical appearance, which does not always equal health, and undermines self-acceptance and body positivity," she says.

Due to its low-calorie content, Nieves says the Dubrow diet is not sustainable in the long run. "Plus, its focus on being bikini ready and looking good does not support long-term, healthy lifestyle changes," she says.

Some research has shown that intermittent fasting is helpful for weight management, but Nieves says most guidelines for intermittent fasting do not significantly restrict calories, especially not as severely as the Dubrow diet.

Even though following a very low-calorie diet may result in rapid weight loss, Nieves says the best approach to healthy, sustainable results are slow, steady, and health-focused.

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The Dubrow diet is a weight loss plan built around intermittent fasting, and dietitians have concerns - INSIDER

Dan Buettner grew up in Minnesota during the 1960s, where he was fed a high-carb diet of bright yellow macaroni and cheese and sweaty red hot dogs wrapped inside flaky croissants.

"We didn't know better," he said.

But when the cyclist and storyteller started traveling around the globe, and into the homes of people in locations where elders routinely live to see their 100th birthday in good health the world's "Blue Zones," as he calls them he noticed something distinct about the ways that they were all eating.

The fare was nothing like his Midwestern childhood diet of processed foods, but Buettner noticed that each Blue Zone kitchen did have a few staple ingredients in common. Like his own meal plans, they were all fairly high in carbohydrates, but these Blue Zone diets centered on carbs of a different kind.

"The four pillars of every longevity diet in the world are whole grains, greens, nuts, and beans," Buettner said. "When you crunch the numbers, it's very clear that it's a 90% to 100% plant-based, very-high-carbohydrate diet. About 65% carbs, but not simple carbs like muffins and cakes complex carbs."

Buettner's chronicled some of his favorite recipes from each of those regions in a new Blue Zones cookbook, featuring dishes from Ikaria, Greece; Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California.

Staples of the Blue Zones include hearty soups filled with beans and herbs; fermented breads like sourdough; and wine. Westend61 via Getty Images

Whether the cuisine is from the sandy western shores of Costa Rica or industrial church kitchens in California, it is loaded with beans.

Beans are a high-carbohydrate, high-fiber food that many dieters have recently criticized, as they're nearly impossible to eat on high-fat, low-carb diets like the trendy keto plan.

"You can get very successful with a diet if you tell people they can eat what they like to eat meat or cheese or eggs and all that," he said. "I draw from people who've achieved the health outcomes we want. And I can tell you beyond a shadow of a doubt that they're eating about a cup of beans a day."

His favorite bean dish is a Greek "longevity stew," loaded with fennel, black-eyed peas, olive oil, tomato, and garlic.

The diet plan lines up with much of the scientific research suggesting that people who eat more vegetables and other plants while consuming little to no processed or red meat are less likely to die earlier (and more likely to have healthier hearts) than people who routinely fuel up on animal products.

In the Blue Zones, there are no banned foods. Instead, the environments people live in promote their good health almost effortlessly. There's no weighing ingredients or worrying about the amounts of carbs, protein, and fat to include in a day's meals.

Yet there are certain things that people in Blue Zones don't eat very often. Chief among the rarities are dishes high in saturated fats and sugars, including meats, dairy, and desserts.

On average, people living in the Blue Zones eat meat about five times a month. It's usually a three- to four-ounce cut of pork, smaller than an iPhone.

When it comes to bread, Blue Zoners tend to favor fermented varieties like sourdough over plain white yeasted slices, and they pair small amounts of pasta and grains with other staple ingredients like fresh greens or beans.

"When you combine a grain and a bean, you get a whole protein," Buettner said. This means that, much like any meaty dish, a plant-based meal can feature all the essential amino acids that help the body grow and repair itself, but "without the saturated fat, without the hormones," he said.

In addition to focusing on plant-based foods, people in the Blue Zones also tend to cherish the importance of lifelong friendships, move around consistently each day (every 20 minutes or so), and live with purpose. These built-in support systems are key components of longevity too, Buettner believes, and just as important as the good food.

"We keep beating this dead horse of diets and exercise and supplements," he said. "It's Einstein's definition of insanity."

Dan Buettner. Crystal Cox/Business Insider

If you'd like to try the Blue Zones eating routine, Buettner suggests finding a few plant-based recipes that you really like and making it a habit to cook them for yourself again and again. None of the recipes in his book include any meat or eggs, and most shouldn't take more than 30 minutes to prepare.

"The secret to eating for 100 is to find the plant-based foods heavy with beans and grains and vegetables, and learn how to like them," Buettner said. "If you eat a Blue Zones diet religiously, it's probably worth eight to 10 extra years of life expectancy over a standard American diet. You take those years and you average them back into your life? It gives you about two hours a day to cook."

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The longest-lived people run on a high-carb diet, and it's a big part of their secret to living to 100 - INSIDER

The DASH diet, now regularly recommended by doctors, was founded in the 1990sbut this diet wasnt created with the goal of weight loss. DASH was actually based on research funded by the National Institute of Health with the goal of determining which lifestyle choices were most effective in reducing high blood pressure. Originally, it was high in carbohydrates, with an emphasis on eating a lot of fruits and vegetables and only lean meats. Since it was first developed, it has been adjusted to take into account newer research on eating the right carbs, meats and healthy fats.

Read on for everything you need to know about the DASH diet.

The DASH diet is an acronym that stands for Dietary Approaches to Stop Hypertension. It was created with a specific group of individuals in mindthose who need to lower their blood pressurebut has also been shown to help with weight loss.

Individuals on the DASH diet will be instructed to eat plenty of vegetables and fruit. Theyre also encouraged to eat whole grains, lean meats, and some healthy fats. Since its conception, the DASH diet has been adjusted to allow individuals to pursue weight loss and reduce blood pressure at the same time.

Related: What Is Whole30 and Should You Try It?

The most obvious benefit of the DASH diet is its ability to reduce hypertension significantly. It has been found to reduce blood pressure by eight to 14 points. That isnt all this diet can do, it has also been found to improve the health of individuals with type 2 diabetes and chronic heart disease.

Additionally, since the meal plans have been adjusted, individuals on this diet may lose weight. The increased protein intake along with the replacement of processed carbohydrates with whole grains has been associated with weight loss while maintaining lean muscle mass, according to the DASH website.

Dont use scrubs or brushes to treat arm bumps. Those tiny pimple-like bumps are called keratosis, and its totally harmless and super common. Treat it with over-the-counter products that contain ceramides, urea, or ammonium lactate.

The DASH diet is a well-balanced diet that focuses on helping individuals eat the right amount of each food group. At its core, it isnt focused on weight loss and so it may be possible to follow it without the negative consequences associated with low-calorie, restrictive, weight loss diets.

The only known risk of the DASH diet is too little sodium. The human body does need sodium for healthy functioning, and it isnt recommended that individuals adopt the extreme restriction of this mineral. Instead, theyre encouraged to reduce their sodium intake to a moderate amount, between 1,500 and 2,300 milligrams a day.

There are different types of DASH diets that were created to address certain goals and lifestyle choices. For example, their website provides meal plans for vegetarians who wish to glean the benefits of the diet without eating meat. There are also specific plans for individuals who want to lose weight and there is a cookbook that combines the principles of the Mediterranean diet with the principles of the DASH diet since the two share many similarities.

Related: 26 Things You Should Know Before Starting an Anti-Inflammatory Diet

On the DASH diet, you are instructed to eat the most servings of fruits and vegetables. The recommended amounts are five servings of vegetables and five servings of fruit each day. Beyond that, carbohydrates are fully embraced on this plan and seven servings of whole grains are recommended each day. Meat is eaten in moderation, with lean options suggested two times a day and low-fat dairy is the same. Nuts and seeds are recommended, but only two to three times a week.

While the serving suggestions are pretty specific, there is actually a lot of flexibility once youve grown accustomed to monitoring your servings of each food group. With a good cookbook, youll quickly learn that meat and dairy play second fiddle to the many delicious produce and whole-grain options you can cook with each day.

All protein should be lean, so stick to white-meat chicken, turkey, and fish while youre shopping. Other appropriate sources of protein could include low-fat yogurts and legumes.

The great news about cooking on the DASH diet is that many recipes can be adjusted to fit within the guidelines. For instance, a salad recipe featuring a creamy dressing could be changed to a low-fat dressing instead. Some of our favorite recipes are featured on Parade.com, and include a Mediterranean Chicken Salad with a lemon and olive oil dressing and Vegetarian Chili. We also have a creative and nutritious Raspberry-Ginger Stir Fry made with chicken breasts and fresh vegetables.

If youre accustomed to reaching for potato chips or a candy bar when youre craving a snack, it might feel difficult at first to adjust your munching to the DASH guidelines. With enough creativity, youll soon discover there are plenty of delicious options for addressing hunger between meals.

Fresh vegetables and a tasty dip are a great way to squeeze in extra vegetable servings each day and one of our favorite dips is a red pepper dip made with light sour cream. Low-fat yogurt topped with fruit and granola is a good option any day and can be adjusted to fit your tastes or to add variety each day.

Instead of focusing on what is off-limits, breakfast is a great time to think of ways to eat more of the good stuff. For example, vegetables can be difficult to squeeze in at breakfast time but these eggs in pepper cups make sneaking in a serving a delight. For an easy on-the-go recipe, that will keep you clear of the drive-thru line, keep some basic breakfast muffins on hand.

Theres no reason to worry if you have a sweet tooth, desserts are totally allowed on the DASH diet. When selecting desserts, be careful about what fats are in the ingredient list, so many are made with full-fat milk and butter. For a quick and easy dessert, we love this creamy grape and marshmallow dessert made with just a few, simple ingredients. For dieters looking for a high protein dessert, this Cranberry Banana Parfait is made with low-fat Greek yogurt.

Learn more about how you can lower your blood pressure

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What is the DASH Diet? Guidelines for Losing Weight on the DASH Diet - Parade

"Eggs are bad for you."

"No, now eggs are good!"

Butter is back?

A quick online search of the nutritional benefits and risks associated with many fatty foods could leave anyone confused about fat. Although humans need to consume a certain amount of fat, not all fats are created equally. It's important to emphasize healthy fats and keep unhealthy fats to a minimum, but that requires knowing the difference and how they fit into a healthy diet.

No matter the diet, carbohydrates, proteins and fats are necessary and important, each in their own way. Each of these three macronutrients nutrients that people need in large amounts provide energy to the body, but they also have other functions.

Carbohydrates are the body's main source of energy. Proteins are made up of amino acids to build cell structure and enzymes.

Fats which often get a bad rap are needed to store energy in the body, build hormones and more. They're also the body's go-to energy source after carbs. Aside from providing energy, fats also make up fat-soluble vitamins, cholesterol and many of the hormones circulating through our bodies. Some even form the membranes surrounding all of the body's cells.

But what exactly are fats? Also called triglycerides, fats are made up of a backbone with three fatty acids attached. Fatty acids vary in characteristics that determine the role they play in food function and health. Importantly, saturated fatty acids tend to be unhealthy, while unsaturated fatty acids are the healthy fats necessary for certain body functions.

Saturated fatty acids take a linear shape and can pack tightly with other saturated fatty acids, allowing them to build up and form plaques in the body. Saturated fats are solid at room temperature and include animal foods like butter, lard and the fat in meats, as well as certain tropical vegetable oils like coconut oil. "Partially-hydrogenated" vegetable oils listed on food labels are also saturated fats.

Trans fats are human-made and similar to saturated fats. These have been shown to cause heart disease and increase risk factors for related conditions. They've been banned from food production in the United States since May 2018.

Unsaturated fatty acids do not cause the same health risks, because they have a bend, or kink, in their structure, making them more fluid and unable to pack together like saturated fats. Unsaturated fats are liquid at room temperature and take the form of plant oils such as those derived from soybeans, olives, corn or canola. Unsaturated fats are also found in whole foods such as avocados.

There are some unsaturated fats humans must consume as their metabolisms cannot make them. They're called essential fatty acids. These are linoleic acid and linolenic acid, otherwise called omega-6 and omega-3, respectively. Common sources of these unsaturated fatty acids are corn, safflower and soybean oils, as well as flaxseed oil and walnuts. Other types of unsaturated fats include DHA and EPA, which can be found in fish. Many studies have shown the health benefits of consuming fish.

Walnuts are a rich source of unsaturated fatty acids.

Fats have some very important functions. In fact, people could not live without them. So why are some people so afraid of them?

Older studies showed a correlation between diets high in fat and various chronic diseases. Health recommendations based on those early studies focused mostly on reducing fat intake altogether, but didn't sufficiently consider what types of fats may be contributing to high disease rates. There is now more research on how different kinds of fats affect these diseases, both positively and negatively.

Instead of shaming fat altogether, newer research helps guide recommendations on the types of fat and the amounts that should be consumed. The Dietary Reference Intakes advise that fat consumption falls within 20-35% of total calories, and that saturated fats should always be limited to 10% or less. Overall, Americans consume too much saturated fat and not enough unsaturated fat. The majority of the saturated fat in diets comes from prepared dishes, like pizza, burgers and sandwiches, soups and pasta dishes.

More important than individual nutrients is an overall healthy eating pattern. Certain dietary patterns are associated with having good health, including diets lower in fat and added sugars and high in fruits and vegetables, whole grains and fiber. These patterns include consuming healthy fats such as vegetable oils, avocados, nuts and fish.

In addition to helping with bodily functions, fats are useful in the culinary world. They contribute to mouthfeel and texture, flavors, serve as emulsifiers and help with heat transfer during baking, cooking or frying. Our diets would not have the same variety or be as tasty if all fat were eliminated.

So, instead of focusing on removing fat, it's appropriate to enjoy a bit of butter or eggs, avocado on a salad or a nice piece of fish. Variety and moderation is what counts, even for fats.

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Healthy Fats And Where They Fit In A Balanced Diet - WisContext