Antes de los años cincuenta, la dieta de la mayoría de las personas era rica en grasas de origen animal, moderada en proteínas y baja en carbohidratos, había poca o casi nula disponibilidad de alimentos ultra procesados y ricos en azúcar. Sin embargo, en la década de los sesenta, a raíz de investigaciones sobre la enfermedad cardiovascular, surgió una teoría que convirtió a las grasas en las enemigas número uno de nuestra salud e introdujo la idea de que una dieta basada en carbohidratos sería lo mejor para nuestra salud.
La recomendación de esta nueva dieta “que salvaría vidas” consistía en el consumo diario de 6 a 11 porciones de alimentos como arroz, pan, cereales de caja, pasta, seguida de 2 a 4 porciones de frutas y verduras y 2 a 3 porciones de proteína y grasa animal (Pirámide alimenticia del departamento de agricultura de los Estados Unidos). Esto llevó a una producción masiva de “alimentos” ultraprocesados como panes, galletas, margarinas, con la etiqueta “low fat”; el impacto fue tan grande en toda la población, que rápidamente cayó el consumo de fuentes naturales de grasa. La acogida de esta dieta fue tal, que ha perdurado hasta la actualidad; se estima que entre el 50 y 65% de las calorías que consumen los colombianos provienen de los carbohidratos, situación similar en otros países como Estados Unidos, Chile y México.
Han pasado casi 70 años desde la introducción de esta dieta que prometió que mejoraría nuestra salud y se disminuiría la cifra de obesidad, de enfermedad cardiovascular y muerte por esta causa. Sin embargo, ¿realmente ha funcionado?
Según la OMS, desde 1975 la obesidad se ha casi triplicado en todo el mundo. En Colombia, según el Ministerio de Salud, uno de cada cinco colombianos tiene obesidad. La enfermedad cardiovascular es ahora la principal causa de muerte en el mundo y las cifras siguen creciendo. Entonces, si las grasas, especialmente las saturadas (de origen animal) son la principal causa de enfermedad cardiovascular en el mundo, ¿por qué a pesar de que vivimos en un mundo “low fat”, las cifras no descienden, sino que van en aumento? ¿Cómo es que una dieta rica en grasas de origen animal y baja en carbohidratos que ha estado presente por más de dos milenios, solo desde 1970 causa enfermedad cardiovascular? ¿Será que son las grasas o hay algo más?
Estudios recientes muestran que para que se forme una placa de colesterol que obstruya una arteria y produzca un infarto, primero debe haber una lesión en el interior de la arteria producto de una inflamación crónica, y si la grasa no es la culpable sino la inflamación, ¿qué hace inflamar las arterias? Diariamente ingerimos cientos de sustancias inflamatorias, sin embargo, la sustancia más inflamatoria en nuestra dieta es el azúcar y la consumimos casi a diario en todos los alimentos procesados que incluimos en nuestra canasta familiar. El tabaquismo, el sedentarismo, los malos hábitos de sueño y el estrés son otros causantes de inflamación crónica y parecen ser parte “normal” de nuestra vida en la actualidad.
Lo anterior nos lleva a concluir que no son las grasas saturadas las causales directas de nuestros problemas de salud sino los malos hábitos que hemos adquirido con el paso del tiempo. Teniendo claro esto, un estilo de vida que realmente impacte de forma positiva en la salud debe incluir una dieta rica en vegetales y fuentes naturales de proteína y grasas, baja en carbohidratos y casi nula en azúcares y alimentos ultraprocesados, además de actividad física y un hábito de sueño regulares, así como el manejo adecuado del estrés.
Mi invitación es a que volvamos a un estilo de vida más consciente, que perdamos el miedo a los alimentos de origen natural y que le declaremos la guerra a los alimentos ultraprocesados llenos de azúcar; que cuidar nuestro cuerpo y nuestra mente sea lo más importante en nuestro día.
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