When we talk about fats, it seems that all food related to this term, does not have beneficial properties for our health. This happens because fats in the field of nutrition have been demonized for years; although scientific research proves that they are not so bad, considering them an essential element for the proper functioning of the body.
These lipids not only make you feel full, but certain fats can reduce the risk of heart disease, improve blood vessel function and even help control blood sugar levels.
Know what are the 4 most widespread ideas that people usually have about fats and why they turn out to be wrong.
4 Myths of fats
1.Low-fat diets are healthier
Getting to the root of this myth is not too easy due to the widespread idea about fat consumption. Already in the 1940s, scientists knew that there was a correlation between high-fat diets and cholesterol risk, so they began to suggest to those people suffering from heart problems a low-fat diet. The idea was successful, and by 1960, the low-fat diet was the trend of the moment.
A few years later, in the United States, Senator McGovern brought the topic of dietary guidelines to the audience. McGovern set some good points, criticizing the increase in the intake of soft drinks, and criticizing the decrease in the consumption of vegetables and fruit. The senator recommended a carbohydrate intake between 55-65%, which led to the start of a large amount of low-fat carbohydrates. The problem with this is that, when people are looking for low-fat foods, they are not really healthy. They may think they are eating healthily, but in reality they are only eating refined sugar and carbohydrates.
Following in the process of discovering how low-fat diets influence our organism, a study was published in 2006. This study examined almost 50,000 postmenopausal women with the objective of knowing the incidence of coronary heart disease, stroke and cardiovascular disease. The results were clear: the low-fat diets had no significant effects.
To this day, the stigma of the low-fat diet is wearing out instead of highly processed foods. The trend continues to change and we will not know what the future will bring, what we already know are those low-fat diets having no important effects on the body.
2.All fats are the same
Although all fats provide 9 calories per gram, not all are the same. Here is a breakdown of the most common.
2.1. Healthy fats
2.1.1. Monounsaturated fats
These fats can reduce the risk of heart disease. One of the studies supporting this claim found that people living in Greece did not die from heart disease despite their high-fat diets. The researchers came to the conclusion that this happened because they were eating monounsaturated fats, at which point they began to bet on the Mediterranean diet.
You can find this type of fat in foods such as nuts, avocados or peanut butter.
2.1.2. Polyunsaturated fats
These have many benefits similar to those of their peers. They can help improve cholesterol levels and decrease the risk of heart disease. The types you will have heard the most are Omega-6 and Omega-3, which help in the vital functions of the organism.
You can find them in foods such as salmon, trout and soy.
2.2. Unhealthy fats
2.2.1. Saturated fats
Science does not come to an agreement when it comes to fats. However, if there is agreement on the subject of saturated fats and that, if you limit the amount of these from your diet better, as they are associated with an increase in coronary heart disease.
This type of fat can be found in foods such as whole milk products, red meat and coconut oil.
2.2.2. Trans fat
This type of fat is related to heart problems and high cholesterol, and it has not been proven that these provide any beneficial effect for our health. In addition, the FDA, (Food and Drug Administration), has banned as of 2018 the artificial Trans fats, which are normally found in the partially hydrogenated oils used in processed foods.
This undoubtedly turns out to be good news. However, not all trans fats will disappear. They also occur naturally in foods such as some meat and dairy products. However, these are not harmful enough for our organism.
Therefore, to avoid this type of fats it would be convenient to remove foods such as cookies, cakes and, in short, all the industrial pastries from your diet.
3.All foods high in fat raise cholesterol
Cholesterol is a waxy substance that is found in the blood and that your body needs to perform some cellular functions. For decades now it has been associated with having high cholesterol to health problems. This caused at the time a great fear of high cholesterol foods, as is the case of eggs.
However, one good thing that the year has, is that we are evolving and discovering new things regarding certain thoughts. In this case, today we understand that this does not work exactly like this, and that is that the problems associated with cholesterol have a lot to do with the fats and hydrates that are consumed, as well as genetics.
Going back to what was said in the previous myth, bad cholesterol is associated with saturated and Trans fats, so you should limit the daily calorie intake of the former to a maximum of 10%, and completely eliminate the latter.
Unsaturated fats, on the other hand, can help reduce your blood cholesterol levels. High-fat foods that contain monounsaturated fats can be part of a healthy diet, even for someone who looks at their cholesterol. For example, a handful of nuts a day can help keep blood vessels healthy and reduce the risk of heart disease.
4.Eating high-fat foods makes you fat
The fat helps the feeling of fullness, so there is a good chance that if you eat a meal rich in healthy fats you feel full faster and do not eat too much. Of course, this does not mean that you can give free rein to your consumption, but you have to limit yourself to eating the recommended daily amount of fat, which is around 20% to 35% of the daily caloric intake, depending on your needs.
That said, it is clear that fats, especially the monounsaturated and polyunsaturated type, should be part of a healthy diet and that they will not make you fat if you consume them in moderation.
Related Wiki Link: https://en.wikipedia.org/wiki/Fat_acceptance_movement