WHO Updates Dietary Recommendations on Fats, Carbohydrates, and Disease Prevention

In an effort to lower the risk of unhealthful weight gain and diet-related noncommunicable illnesses including type 2 diabetes and cardiovascular disease, the World Health Organization (WHO) has changed its dietary recommendations for lipids and carbs. The updated recommendations emphasize the significance of both the amount and quality of fats and carbs in a balanced diet and are based on the most recent scientific research.

According to the WHO’s new recommendations, unsaturated fatty acids should be the primary kind of fat consumed and total fat consumption should be kept to 30% or less of total calorie intake. Limit your consumption of saturated and trans fatty acids, which are present in fatty meats, dairy products, baked and fried meals, to no more than 10% and 1% of your total daily calories, respectively.

The WHO advises substituting polyunsaturated fatty acids and monounsaturated fatty acids from plant sources, as well as carbohydrates from whole grains, vegetables, fruits, and pulses, for saturated and trans fatty acids.

The recommendations also emphasize the quality of the carbohydrates. For those 2 years of age and older, whole grains, vegetables, fruits, and legumes should make up the majority of their daily carbohydrate consumption. Adults are encouraged to eat at least 400 grams of fruits and vegetables per day, along with 25 grams of dietary fiber.

For the first time, WHO offers detailed recommendations on dietary fiber, fruit, and vegetable consumption for children and adolescents:

2 to 5 years old: daily minimum of 250 grams of fruits and vegetables and 15 grams of dietary fiber.
6 to 9 years old: daily minimum of 350 grams of fruits and vegetables and 21 grams of dietary fiber.
10 years of age and older: at least 400 grams of fruits and vegetables per day, along with 25 grams of dietary fiber.

These recommendations add to those made by the WHO already regarding free sugars, non-sugar sweeteners, and sodium. New recommendations will also be made regarding polyunsaturated fatty acids and salt alternatives with reduced sodium content.

By implementing these research-based recommendations, people may make educated dietary decisions to protect their health and lower the risk of food-related health problems, supporting the idea of a balanced and nutritious diet.