To eat fat or not to eat fat… that is the real question. For years now, we have been told that fat is bad, in fact some might even say it is downright dangerous. But is this really the truth? Is fat actually your enemy?
In some circles, the low-fat diet craze has been dubbed the world's biggest "fad diet". Others of course, believe that fats are the cause of many serious health issues such as heart disease and diabetes. So, who are you to believe?
To unravel the fat mystery, you must understand the differences between fats. And like many things in life, the first thing you need to know is that not all fats are created equal. Fats are found in several forms. Saturated fats are those typically found in animal fats and tropical oils. They are the fats that stay solid or waxy at room temperature. Unsaturated fats, including monounsaturated and polyunsaturated fats, are those that remain liquid or semi liquid when refrigerated, such as vegetable oils. There are also trans fats. Most commonly, these fats result from hydrogenated vegetable oils.
If you are like most people, you have probably heard the term "good and bad fats" so many times it rolls off your tongue like butter (no pun intended). What you may not have heard however, is that many of the fats (like butter) you have been told are "bad fats" are actually essential to your diet despite the endless array of low-fat products that have invaded grocery stores shelves from coast to coast.
For years, we have been conditioned that saturated and trans fats are "bad" and unsaturated fats are "good". The truth is, while trans fats are definitely not good for us for countless reasons, research has confirmed that saturated fats, like butter, meat fats, tropical oils and whole milk, are not evil. They are not the cause of heart disease and high cholesterol and they certainly won't cause you to fall over dead from clogged arteries. In fact, studies show the fat found in clogged arteries is only about 26 percent saturated. The rest is unsaturated, of which more than half is polyunsaturated (the biggest culprits being processed liquid and artificially hardened vegetable oils).
In reality, saturated fats play many important roles in our body chemistry. For instance, saturated fats constitute over 50 percent of our cell membranes and are necessary to provide structure and integrity to the cells. When you consume mostly liquid unsaturated oils, your cell membranes lose their structural integrity and ability to function properly, ultimately becoming "floppy". Conversely, when you eat too many trans fats, your cell membranes become too "stiff". Saturated fats are also necessary for calcium to be effectively incorporated into your skeletal structure. We now know that at least 50 percent of our dietary fats should be saturated despite the fact that we are told we should limit these fats to no more than 10 percent.
Saturated fats protect your liver from alcohol and other toxins such as Tylenol. They enhance your immune system and actually lower Lipoprotein(a), a substance in the blood known to increase your risk of heart disease and stroke. These fats have also been found in numerous studies to protect us against cancer. Researchers have known for years that your lungs simply can't function without saturated fats, which is why further studies show that children given butter and whole milk have much less asthma than children given reduced-fat milk and margarine. Ironically, we are even being told that we should limit the number of saturated fats we feed to our children despite the fact that study after study shows children on low-fat diets suffer from growth problems, failure to thrive and learning disabilities. Children need saturated fat. You need only look to mother's milk as evidence. The very first nutrition we receive as a child is derived from over 55 percent fat, most of which is saturated. And you know what they say…never argue with Mother Nature.
The list of benefits from saturated fats is endless. If you look back in history, you will see that we have been eating saturated fats from animal products and tropical oils for thousands of years. Cultures such as the Inuit, who survive primarily on fats, are known to have an extremely low rate of heart disease. The epidemic of modern degenerative diseases such as coronary disease, cancer and diabetes actually only started with the introduction of hydrogenated and industrially processed vegetable fats.
The real cause of heart disease according to researchers is chronic inflammation that results in arterial damage. And high blood sugar is now believed to be a major trigger. Sugars such as glucose and fructose wreak havoc on our tissues, including the lining of arteries, ultimately causing chronic inflammation and plaque. Fat and cholesterol (a type of fat) are not the enemy. And what many people don't understand is that cholesterol is naturally manufactured by your liver and is a necessary ingredient in all cellular repair. When cellular damage occurs, the liver is triggered to release more cholesterol. The amount of cholesterol we eat actually plays a limited part in determining your cholesterol levels according to many studies.
While there is much more to this intricate relationship, the bottom line is that both fat and cholesterol have been given a bad rap. So, before you reach for that tub of margarine and low-fat cheese, do your body a favor. Take the time to do a little research yourself. You will find there are literally hundreds of reputable studies and articles now debunking the low-fat diet theory.
Cynthia McMurray is a freelance health writer. She has written numerous books for people in the natural health industry and was the publisher of a National Natural Health magazine. She is currently writing health manuals for a major international health and wellness company.
» left by Robert Melaccio, Sr.(6,317) Robert Melaccio, Sr. (218 days 22 hours ago.)
Yes since changing my eating and becoming aware I ahve dropped 35 lbs and 6 inches. Everything i eat i check the calorie, fat and fiber intake and what it is made of. No more preservatives. Now I do cheat as required with Ice cream, Pizza, etc but I find I do not crave as much. Diets, well its all about eating and your article helped. Good job. Respond to this comment
» left by Cynthia McMurray(1,372) Cynthia McMurray (215 days 1 hour ago.)
Thank you for sharing your experience. I think sometimes with all of the "diets" out there, we easily forget that just eating "naturally" (avoiding preservatives, refined foods etc.) is the easiest and best way to lose and maintain weight. I appreciate your comments. Respond to this comment
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