Misconceptions about healthy nutrition: Tips from the Gulf Health Council

Amidst the proliferation of conflicting information on social media platforms regarding dietary systems, the Gulf Health Council to clarify some of the most common misconceptions in the world of nutrition, specifically those related to fats and carbohydrates. The Council explained via its official account on the "X" platform that the sweeping view which classifies all fats as harmful, or advocates for the complete elimination of carbohydrates, is a narrow perspective that may harm public health more than it benefits it.

Fats: Between the beneficial and the harmful

The council emphasized the need to differentiate between types of fats, as not all are harmful to the heart. Unsaturated fats a vital role in promoting cardiovascular health and are found in natural sources such as olive oil, canola oil, avocados, nuts, and fatty fish rich in omega-3 fatty acids. These fats contribute to lowering levels of bad cholesterol in the blood.

Conversely, the council warned against saturated fats (such as butter and margarine), and especially trans or hydrogenated fats . The latter are considered the most dangerous to health, as they are abundant in fried foods and commercially processed pastries, and are directly linked to an increased risk of heart disease and atherosclerosis, which poses a significant health challenge in the Gulf region and globally.

Carbohydrates: The body's primary fuel

Regarding carbohydrates, the council refuted the common belief that they must be eliminated entirely to lose weight. Scientific evidence confirms that carbohydrates are the primary source of energy, but the key lies in the "quality" of choices. The council advocated replacing refined carbohydrates (such as white bread and white rice) with whole grains (such as oats, brown rice, and whole wheat products).

The importance of whole grains lies in their content of dietary fiber, which supports digestive health and helps regulate blood sugar levels, making them a strategic choice for preventing type 2 diabetes, which has high rates of infection in the Gulf countries globally.

The importance and impact of nutritional awareness

These directives come at a time of increasing local and regional efforts to promote healthy lifestyles as part of public health strategies, such as the Kingdom's Vision 2030, which aims to improve quality of life and reduce obesity and chronic disease rates. Correcting these misconceptions not only benefits the individual but also helps alleviate the economic and health burden on national healthcare systems.

A roadmap for a balanced diet

To translate this information into daily practices, experts have provided a set of practical steps to begin the healthy eating journey:

• Gradual change: Start with small, sustainable steps, such as adding an extra portion of vegetables and fruits to your day.
• Smart substitution: Gradually replace refined grains completely (whole wheat bread instead of white, brown rice instead of white).
• Protein selection: Focus on high-fat lean proteins such as fish and legumes instead of processed meats.
• Healthy fats: Adopt olive oil as a staple in cooking and salads.
• Hydration: Make water your main drink and avoid sugary and carbonated drinks.
• Plan ahead: Prepare a meal schedule to avoid resorting to fast food when hungry.
• Reading labels: Learn to read the nutrition label to find out hidden ingredients and nutritional values.
• Back to the kitchen: Encourage home cooking to control the amounts of salt and fat used.