Recent Low-fat Diet News

For years we have been told that a low-fat diet slashes our risk of heart disease, stroke, and cancer, until the recent low-fat diet news hit the airwaves. Indeed, as research continually unfolds new data, the science of nutrition changes its mind. This was recently the case in an 8-year study of low-fat dieting funded by the National Heart, Lung and Blood Institute and reported in The Washington Post.

Three Major Findings

Of the 50,000 participants, 40% of them were instructed to eat more fruits and vegetables, and reduce fat intake to no more than 20% of total calories. At the end of the study, three conclusions were made that became the recent low-fat diet news:

• The group that lowered their fat consumption had decreased levels of low-density lipoprotein, better known as LDL cholesterol, and reduced blood pressure. However, researchers concluded that their overall risk of heart attack and stroke was not reduced.

• For the colorectal cancer component of the study, lowering fat intake did not demonstrate a decreased risk of developing colorectal cancer. However, the likelihood of acquiring polyps associated with colon cancer was lowered.

• Adopting a low-fat diet did not prove to significantly prevent breast cancer. Researchers did quantify, however, that 9% fewer breast cancers occurred in the low-fat diet group, although diet was not determined to be the sole reason.

Study Pitfalls

Although outcomes from the study provide valid information, limitations within the study must be addressed to portray the whole picture. For one, only women of middle-age to elderly were studied. Disclaiming the advantages of a low-fat diet when such a complex gender and age group was independently studied does not address the diverse population that may benefit from a low-fat diet.

Secondly, not all fats are created equal. It has long been known through prominent studies that replacing saturated fats with unsaturated fats is more effective in reducing heart disease risk than the total amount of fat consumed.

Nutritionist’s View about Recent Low-fat Diet News

The causes of cardiovascular disease and cancer go far beyond the consumption of fat. For example, obesity is the number one risk factor for heart attack, stroke, and cancer. Heredity, race, gender, age, inactivity, diabetes, stress, alcohol consumption, and hormonal changes have all been found to affect heart and cell health as well.

Although many risk factors cannot be altered such as race, heredity, and age, making lifestyle changes that directly effect weight, fitness level, diabetic conditions, and stress levels has been proven to lessen your odds of acquiring several diseases. These changes include adopting balanced, nutritious eating habits, which incorporates protein, complex carbohydrates, and fats.

While it remains true that verifying your current heart health consists of cholesterol levels, blood sugar levels, blood pressure, body mass index, waist circumference, and pulse rate, simply carrying extra weight around increases your risk of poor heart health. Choosing a low-fat diet will lower total calorie intake: one fat gram = 9 calories, one protein or carbohydrate gram = 4 calories. Losing weight with a low-fat diet plan is a key strategy for shedding pounds and keeping them off.

The Good and The Bad

Fat is phenomenal macronutrient in our food kingdom. A low-fat diet does not mean a no-fat diet. Fat is necessary for the proper function of bodily systems, especially the absorption of fat-soluble vitamins, and the production and regulation of hormones. For the purposes of eating nutritionally balanced meals and snacks, the following tips remain fact, for now at least:

Good Fats

Monounsaturated and unsaturated fats include nuts, seeds, avocados, canola, olive and flax seed oils. Salmon and mackerel fish also contain beneficial fat. These foods will provide you with the omega-3 fats for a healthy body. Additionally, a handful of almonds not only delivers a handful of healthy fat and fiber, it can also help you eat less by keeping you full longer.

Bad Fats

Full-fat dairy products, butter, cheese, vegetable oils, hydrogenated oils in cookies, pastry and crackers contain saturated fat. This is the fat that has not proven to do any good for our bodies. Selecting reduced-fat milk and cheese is a better choice for including dairy into your daily intake.