2023-09-03 16:41:17
New Research Debunks Traditional Beliefs About Fat in the American Diet
Fat has long been a contentious issue in diet debates, but recent research is challenging traditional beliefs and shedding new light on the importance of certain types of fats in our diet. While the “fat loss” movement gained traction in the 1980s, the ketogenic diet surprised many by proving that high-fat diets can be beneficial.
According to USA Today, fat is ingrained in the American diet, found in frying oil, fish, and vegetables like avocados. Contrary to popular belief, fats are essential for energy, cell function, hormone production, and nutrient absorption.
Dietitian Chris Mohr acknowledges that not all fats are created equal, but fats, in general, are crucial for a healthy diet. Mohr explains that the “healthiest” fats are the ones we often don’t get enough of, such as omega-3 fatty acids.
Omega-3 is a polyunsaturated fat, an essential nutrient that our bodies cannot produce on their own. Shockingly, a study based on the National Health and Nutrition Examination Survey found that 68% of adults and over 95% of children consume less than the recommended amount of omega-3.
While fish is the most common source of omega-3, it can also be obtained from dark leafy green vegetables, flaxseeds, hemp seeds, and walnuts. Another essential polyunsaturated fat is omega-6, which can be found in cooking oils, nut butters, and eggs.
According to the Dietary Guidelines for Americans, between 20 and 35% of our daily calories should come from fats, with less than 10% from saturated fats. The guidelines also advise avoiding trans fats, as they are known to increase the risk of heart disease, stroke, and type 2 diabetes.
Mohr highlights the importance of not only considering the quantity but also the quality of fats we consume, stating, “Eating too much of some types of fat may not be good for us, while others are great.”
There are four main types of fat: trans fats, saturated fat, monounsaturated fats, and polyunsaturated fats. Trans fats, commonly found in partially hydrogenated oil, are associated with increased risk of heart disease, stroke, and type 2 diabetes. Saturated fats, found in solid forms like meat, butter, and coconut oil, have long been believed to increase LDL cholesterol (bad cholesterol) and the risk of heart disease.
However, recent studies challenge these beliefs, suggesting that the link between saturated fat and heart disease may not be as strong as previously thought. Mohr explains that saturated fat is just one piece of the puzzle when it comes to cardiovascular disease risk, and reducing saturated fats while increasing refined carbohydrates, like added sugars, may have adverse effects on cholesterol levels and triglycerides.
On the other hand, monounsaturated fats and polyunsaturated fats, particularly those containing omega-3 fatty acids, have numerous health benefits. Omega-3 fatty acids support heart health, reduce the risk of cancer and cognitive diseases, and may have positive effects on mood and depression. The Dietary Guidelines recommend consuming at least 8 ounces of seafood per week to obtain omega-3 fatty acids.
For those who do not consume enough fish, Mohr suggests considering an omega-3 supplement or algal oil supplement as alternative sources.
As research continues to challenge traditional beliefs about the role of fats in our diet, it is crucial to consider the quality and variety of fats consumed. While certain types of fats may be detrimental to health, others, like omega-3 fatty acids, are crucial for overall well-being. By maintaining a balanced and informed approach to fat consumption, individuals can make the most of their diets and promote optimal health.]
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