Fat is one of the most misunderstood of dietary components. Some of this misunderstanding stems from the 1990s when low-fat diets were believed to be the answer to weight loss. Now times have changed, and fat has regained some of its dietary clout, but some false ideas about fats still prevail. Here are five myths about fat that need to be dispelled.
Fat Myth: You Don’t Need Fat in Your Diet
You don’t need large amounts of fat in your diet, but you need a certain quantity to make two essential fatty acids called linoleic acid and linolenic acid. These fatty acids are needed to synthesize hormone-like compounds that control such bodily functions as inflammation and immunity. They’re also important building blocks for making cell membranes. Without enough fat, your skin and hair would become dry, wounds would heal slowly and you’d be more susceptible to infection. You’d also be less able to absorb fat-soluble vitamins, which could lead to a deficiency.
All Dietary Fat Is Unhealthy
Wrong again. Certain types of fat like the omega-3 fatty acids in fatty fish like salmon lower the risk of stroke and heart disease. In addition, they reduce inflammation and are important for brain health. The monounsaturated fat in olive oil and nuts help to lower cholesterol levels and ward off heart disease. The two types of fats to limit in your diet are saturated fat in animal products and full-fat dairy and trans-fats in packaged foods and some restaurant offerings.
Fat Myth: Eating Too Much Dietary Fat is the Reason People Gain Weight
People gain weight because they take in more calories than they burn off. Fat is more calorie dense than carbohydrates or protein, but it’s also filling so you eat less. What contributes more to weight gain are processed carbohydrates in packaged foods and fast food. Processed carbs cause a greater rise in insulin, a hormone involved in fat storage. It makes more sense from a weight standpoint to eliminate or reduce processed carbs and eat moderate amounts of monounsaturated and omega-3 fats.
Products Labeled as Low-Fat Are Better for You
Most low-fat and fat-free packaged products have added sugar to make them more palatable. The extra sugar raises insulin levels and makes conditions more favorable for fat storage. Better to choose healthier sources of fat, and watch the number of calories you consume.
Trans-Fat Free Means No Trans Fat
The FDA lets companies say they’re trans-fat free if their product contains less than a half gram of trans-fat per serving. That doesn’t sound like much, but if you eat a few servings you’re getting an unhealthy dose of these fats that are so closely linked with heart disease. Research shows that even small amounts of trans-fat may be harmful to health. That means you’ll need to scan the ingredient list to see if a product is truly trans-fat free. If you see references to partially hydrogenated oil or fractionated oil, leave it on the shelf.
There is no such thing as a healthy fat.
Again, the body cannot live without fat. But the body has to get fat from healthy sources. In particular, the body needs omega-3 fatty acids from sources like fish, flax and chia seeds. Omega-3 fatty acids have been shown to benefit the brain, help with blood lipids and help decrease stroke and heart disease risk. Unhealthy sources of fat include anything fried in vegetable oil and margarine. Other unhealthy fats are discussed under the following myths.
The Bottom Line?
Not all fats are bad, and you need a certain amount in your diet. Learn to distinguish good fats from bad ones, and don’t believe a product is truly trans-fat free unless you read the list of ingredients.
References:
N Engl J Med 2006; 354:1601-1613.
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