Do you know that when the low-fat guidelines hit the scene our sugar consumption spiked? Why, because low-fat foods taste terrible! Add more sugar of course! A low-fat diet also promotes an increase in vegetable oils. The problem with manufactured vegetable oils is that although they may reduce cholesterol in the short-term, long-term they have been linked with heart disease and inflammation. Low-fat diets recommend a high consumption of whole wheat. The main problem with this advice is that a large portion of our population is sensitive to wheat gluten and may not even know why they are experiencing symptoms like fatigue, pain, gut issues that stem from the gluten.
Study after study points to the benefits of having high levels of HDL in the prevention of heart disease. How do we raise our HDL levels? By consuming more fat and avoiding low-fat diet dangers. The high levels of triglycerides in our blood cause the liver to turn excess carbs especially fructose into fat. By doing the exact opposite of what a low-fat diet advises and eat a l ow-carb diet high in good fats.
With all the fear-mongering tactics brought on by the low-fat diet, it has caused our consumption of animal foods to lower. Unfortunately, lowering our animal food intake puts us at a disadvantage when it comes to getting enough healthy fats. Do you know our bodies actually need fat to function properly?
However, when animals are raised and fed properly the result is healthy nutritious food. What about my vegan friends? Not a problem, just get your healthy fats via high-fat plant foods and oils. Are you saying we should embrace saturated fats, Hilda? Need more reassurance as to low-fat diet dangers?
Check out these studies. While processed and refined fats found in pre-packaged foods and food establishments can be harmful, other types of natural fats have beneficial, and even life-extending properties. So why are we blaming the rise in obesity, diabetes, and heart disease on saturated fat? Beats me, because these diseases are relatively new, while these foods have been with us for thousands of years.
In fact, populations throughout the world, like the Inuit and the Masai, have consumed almost all of their calories from animal foods and remained in excellent health. Makes you stop and think what went wrong.
Your Low Fat Diet Could Be Doing More Harm Than Good!
Because of the unfair stigma on saturated fats, foods like meats, eggs, dairy, and coconut products have been avoided because of their high-fat content. Unfortunately, doing so makes it harder to get Omega-3 fatty acids, CLA, vitamins minerals, and antioxidants naturally. The truth is foods that are naturally high in saturated fat and cholesterol tend to be highly nutritious and perfectly healthy. However, a low-fat diet discourages the consumption of these foods.
While in contrast, a low-fat diet causes hormone imbalances and insulin resistance which is linked to diabetes, weight gain, cognitive issues and much, much more. Either way, we know that diets that are higher in fat tend to be lower in carbohydrates and sugar, which is beneficial for diabetes prevention. This seems to be especially true for people following low-fat diets — research shows diminished weight loss success in insulin-resistant women assigned to a low-fat diets compared to those assigned to a low-carbohydrate diets.
Fatty acids play an important role in higher brain functions that control moods, so eating enough healthy fat sources is one key to following an anti-depression diet. Some neurotransmitters, such as endocannabinoids, are synthesized from fatty acids, suggesting that fatty acid metabolites derived from dietary fat can affect the central nervous system. While it appears that trans-fat intake can raise depression risk, studies have found an inverse associations between consuming MUFA, PUFA and olive oil fats and depression risk.
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In other words, higher-fat diets might lower depression and other mental disorder risks. Research has shown, for example, that supplemental PUFAs and specifically omega-3 fatty acids in the diet cause significant improvement in depressive symptoms in humans. Higher-fat, high-fiber diets are now correlated with a healthier gut environment, or microbiome. A diet that keeps blood sugar balanced keeps gut bacteria balanced, too. So this means that eating plenty of high-fiber plant foods especially all vegetables along with healthy fats feeds the good gut bacteria in the gut and produces the right balance needed to lower inflammation.
In February , the U. This is a huge step in the right direction! These all have different effects on the body, and sometimes this can seem confusing. Ideally, saturated fats, certain polyunsaturated fats and monounsaturated fats should form the bulk of your fat intake. The polyunsaturated fats called omega-3 fatty acids EPA and DHA and the omega-6 fats called arachidonic acid should be consumed regularly.
However, omega-6 linoleic acid should be consumed only in whole-food form from things like nuts, seeds and beneficial avocados instead of from refined vegetable oils like sunflower, canola, corn, safflower oil. How much fat do you need exactly? This ratio can definitely range depending on your level of activity, age and medical conditions, but for the average person, I recommend getting about 40 percent of calories from all carbohydrates combined, 30 percent from protein and 30 percent from healthy fats.
But remember that the quality of fat you eat is just as important as the quantity when it comes to your health! Medium-chain saturated fats and medium-chain triglycerides are especially beneficial. These are found in coconut oil , nutritious coconut milk , flesh, oil, butter and even naturally in human breast milk. They possess unusual properties that make them ideal for being easily metabolized and used for energy. In addition to being a good energy source, they:. Monounsaturated fats possess beneficial oleic acid and are found primarily in olives or olive oil, avocados, some animal products like eggs or lard , and certain nuts like macadamias and nutritious almonds.
Similarly to saturated fats, they help form the core structural fats of the body and are nontoxic. Monounsaturated fats are known for:. These are usually divided into two main categories: omega-6s and omega-3s. Omega-6 fats are found primarily in nuts, seeds and vegetable oils. Most people get enough omega-6s from eating packaged foods, which contain low-quality vegetable oils, but are lacking in omega-3s foods ; this can create its own set of problems, which is why obtaining omega-3s should be a priority for everyone.
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When you cut them from your diet, you end up getting hungry more frequently so you tend to gulp down more snacks, which means you consume more calories. Carbohydrates then release insulin, which in turn increases fat storage. The end result is weight gain.
6 Risks of Eating a Low-Fat Diet | SparkPeople
The cholesterol present in our body needs a lot of good fats. When your diet is too low on these, the body fails to release HDL, which is good cholesterol.
This can cause problems that can lead to heart disease, depression, and even suicidal tendencies! These low-fat diet risks are just not worth the bother and can easily be avoided by consuming good quality fats such as grass-fed butter and egg yolks. The dangers of a low-fat diet include having blood sugar levels spike up.
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Carbohydrates need fats to be able to be digested. Decreased fat and increased sugar result in glucose flowing through the blood stream, causing higher sugar levels. Considering the disadvantages of a low-fat diet, stop eliminating this vital nutrient from your meals. Balance everything with other essential nutrients and give your body what it needs. You can start by using coconut oil or oils from nuts and seeds. Avocados, fatty fish, soy milk, tofu and peanut butter are also excellent sources of good fats.
Bad fats to avoid include packaged snacks, fried foods, ice cream and fatty cuts of meat.