2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
It all started a few decades ago, when famous health experts advised people to exclude fat from their diets. Many people believed and began to follow these precepts, as some studies at the time pointed to fat as the "villain" in our modern menu. However, it soon became clear to doctors that completely eliminating fat was not the answer. First, most people cannot follow such a drastic diet for a long time. Secondly, it causes health problems such as cancer, infections, fatigue and depression.
So, lately, there is a tendency to reintroduce the idea that fat can be part of a healthy diet. It's as if every few years, medical experts slightly increase the recommended dose of fat to be consumed. This happens so slowly that it is almost imperceptible, but if you look more closely, low-fat foods are no longer fashionable.
Many people still have the impression that it is very healthy to include foods in their diet low fat. This is a misconception for several reasons:
First, it is important to see what the body actually does when you go on a diet with low fat. The most common belief is that when you stop eating fat, the body begins to burn its own fat for energy. In fact, what is really happening is a little more complicated. Here are some of the results of switching to low fat diet:
- People who drastically reduce their fat intake generally increase their carbohydrate intake.
- Carbohydrates can lead to an increase in blood sugar and insulin, especially when they are not consumed with enough protein and fat.
- With this sudden influx of more carbohydrates, there is too much sugar in the blood to be used for energy. The rest turns into fat and cholesterol.
- Without adequate fats and proteins in the diet (which is common during a low-fat diet), the body is forced to lose weight to use the nutrients it needs to function. This includes muscle and bone mass.
- Weight loss, manifested as drastic weight loss, can excite those who follow a diet, but over time the body has less energy due to muscle loss. Combined with excess fat due to high insulin levels, possible weight loss, following a low-fat diet, it is even possible to start gaining weight.
Moreover, the diet with low fat can be harmful to the body, especially in the long run. High insulin levels and weight loss are not healthy. Over time, these factors can cause serious hormonal imbalances and can even contribute to health problems such as diabetes and heart disease.
A report published recently may provoke the interest of nutritionists, who believe that low fat is a solution. The report showed the results of a study that compared the effectiveness of low-fat, low-carbohydrate and Mediterranean diets. The study involved 322 people, all of whom were moderately obese. Each diet is assigned to an individual.
Generally, low fat diet has the least effect on weight loss and cholesterol levels, while a low-carb diet is most effective (the Mediterranean diet is very close to it). It should be noted that people who are on a low carb diet consume about 120 grams of carbohydrates per day, which is more balanced compared to extremely low carb diets in the recent past.
So, we inevitably ask ourselves, is fat really that "bad"? Nowadays, fats can be both good and bad, depending on their source and the way they are prepared. Processed fats that have been exposed to heat treatment, light and air may be rancid or oxidized.
Polyunsaturated fats such as soy, corn and canola oil are most susceptible to "damage". Therefore, they are associated with a number of health problems, such as cancer, premature aging and degenerative diseases such as Alzheimer's. These types of processed fats should be avoided as much as possible.
So if we have to increase fat intake, it should be with healthy, unprocessed fats from a natural source if possible.
What we really need to look for is a balance in nutrition. The body uses carbohydrates, proteins and fats. Excluding any of these nutrients is a mistake. To achieve optimal health, the best thing you can do is to have a menu consisting mainly of natural, unprocessed foods with a balance of fats, proteins and carbohydrates.
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