Why It’s Essential to Get Off of the Low-fat, No-Fat Band Wagon

Through out the decades there have been a multitude of fad diets that it can be difficult to navigate what to eat to stay at a healthy weight. One of these fad diets is the so called “no fat low fat diet”. This diet encourages you to eat products that are labeled “low fat” or “fat free.” We here at Living Health Integrative Medicine want you to be as informed as you can when it comes to your health, keep reading to learn more about how a diet with healthy fats can greatly benefit you!

There is a myth that if you are eating fats than you will essentially get fat. That is a scary misconception. Eating a low fat no fat diet could actually is actually associated with increased health risks doing damage to your body. Take a closer look at why fat is important, and you will soon see that you need to choose a different diet (one full of yummy healthy fats)!

Health Concerns Associated with a Low Fat/No Fat Diet
Obviously eating copious amount of the “wrong” kind of fat in your diet can be detrimental to your body and wellbeing but the same is true if you are depriving yourself of healthy fats. We will eventually examine why fat is important but I first wanted to discuss the dangers of eating a primarily low fat/ no fat diet.

Studies show that when people are not eating enough essential fatty acids they are at a higher risk for cancer. These cancers include breast, colon and prostate.

Did you know we all need cholesterol and that it’s not all bad for you? When you deprive yourself of fat you’re depriving yourself of good cholesterol. Cholesterol is essential for the formation of bile acids, estrogens, vitamin D, testosterone and progesterone.

Low fat no fat eating can also affect your mood and behavior as healthy fats promote balanced mental health.

Our bodies are incredible in the way they adapt to what circumstances and decisions you put it through. For the lack of nutrients that comes with a low fat no fat diet the body ends up trying to make up for it with other nutrients. This can lead to an imbalance of essential nutrients.

It’s important to note that not only are low fat no fat foods depriving the body of essential nutrients but most of these foods have added sugars to make sure they are still tasty.

Why should I go out of my way to eat fat again?
1. Fat is the source of essential fatty acids, or EFAs. According to Wahida Karmally PhD, RD, a professor of nutrition at Columbia University, “your body is incapable of producing the EFAs, known as linoleic acid and alpha-linolenic acid, so it must derive them from food.”
2. For your brain. According to CY Chang from the Department of Neurology at Chi-Mei Medical Center in Taiwan, “The human brain is nearly 60 percent fat. We’ve learned in recent years that fatty acids are among the most crucial molecules that determine your brain’s integrity and ability to perform.”
3. Fat assists in the absorption of vitamins A, D, E and K aka the fat-soluble vitamins. These vitamins help to aid in bodily functions including growth and development, immunity, repairing of cells, and blood clotting. If you don’t get enough fat in your body, you could put yourself at risk for a vitamin deficiency.
4. Skin and eyes. Karmally concludes “fat is also necessary for maintaining healthy skin, and it plays a central role in promoting proper eyesight and brain development in babies and children.”
5. Fuel for your body. A common misconception is that carbohydrates are the main source of fuel for the body, when in fact fat actually powers the body better.

The Healthy Fats and the Unhealthy Fats
There is a lifetime of misconception that you should avoid fat at all costs but that couldn’t be more of a misunderstanding. Yes avoid unhealthy fats as much as possible but be able to recognize and indulge in healthy fats.

Say no to: Man-made saturated fats. An exampled would be partially hydrogenated oils and trans fats. Trans- fats occur naturally in some types of food, but more often than not they are synthetic fats. Trans fats are infamous for raising cholesterol to unhealthy levels and putting people at risk for heart disease and type 2 diabetes.

Saturated fat can be eaten in limited qualities if they are coming from a natural source. Some examples include, cold pressed extra virgin coconut oil, grass fed beef and butter from grass fed cows.

Say yes to: Monounsaturated fats and polyunsaturated fats. They are your omega 3, 6 and 9 fatty acids. These fats are found in plant-based foods and certain types of oil. Omega 9 fats can be found in olive oil, macadamia nut oil, chicken and turkey fat. Healthy omega 6 oils include black currant oil, borage oil and primrose oil. Omegas 3’s are fats found in cold water fish, egg yolks and grass fed meat. These fats should be included in most people’s everyday diets for a variety of reasons.

For a list of more fats to eat and fats to avoid read:  Why You Should Eat Fats 

Benefits of a High Fat Diet
When you fill your diet full of healthy fats, the benefits to your body are plentiful. Making sure you get enough essential fatty acids will ensure that you always keep your body up to speed.

The right fats in your diet will improve energy, assist in weight loss and improve your cholesterol profile. Make sure that you are getting enough fat in your diet to ensure your overall nutritional health. After all, the low fat/no fat diets are a thing of the past and should have never been a thing.

If you need more convincing on why you should eat healthy fats, check out the sources below on why you should eat fat.

Sources:
http://www.webmd.com/food-recipes/features/good-fats-bad-fats
http://www.ncbi.nlm.nih.gov/pubmed/20329590
http://www.mayoclinic.com/health/fat/NU00262
http://www.medicinenet.com/script/main/art.asp?articlekey=2710