A Debate About Dietary Fat: How to Separate Fact From Fiction
There are many myths about dietary fat. It can be difficult to discern the truth from the myths and misinformation about dietary fat.
In the 1950s, the American Heart Association (AHA), recommended that dietary fat be drastically reduced to prevent heart disease. The advice came from a small study that showed a link between Cholesterol and saturated fat intake. Numerous studies have since been done to determine the impact of diet on human health.
Common claims about dietary fat
Eggs can raise cholesterol so they should be avoided every day. One other belief is that fats of all kinds should be avoided as they can cause high cholesterol and damage your health. Another myth states that fat-free food is healthier than fat-containing foods.
Do These Claims Hold True?
Let's look at these claims and determine if they are true.
- Eating eggs can raise cholesterol levels: Research shows that three to four whole eggs per day are unlikely to cause a significant increase in cholesterol. Some studies even show that eggs may help increase cholesterol levels.
- Avoid All Fats: There are many fats that should be avoided. Trans fats and saturated oils should be avoided, but unsaturated fats can actually prove to be beneficial for your overall health. A diet high in polyunsaturated as well as monounsaturated fats may help to lower your cholesterol and decrease the risk of developing heart disease.
- Healthy Foods are Less Fat: A lot of fat-free food can contain unhealthy ingredients and added sugars that could be as harmful to your health as fat. You should carefully read labels and select foods that contain minimal sugar or other harmful ingredients.
Expert Opinions about Dietary Fat
Experts are unanimous in their belief that healthy fats can be beneficial to overall health. According to the AHA, saturated fat should not exceed 5- 6% of daily calories. The AHA recommends limiting trans fats at less than 1% of daily calories.
American Dietetic Association recommends that healthy fats be moderated, including monounsaturated as well as polyunsaturated. The ADA recommends limiting the intake of saturated fats to less that 10% of daily total calories.
Get the Best Tips on How to Reduce Dietary Fat
According to research and experts, it is best to avoid unhealthy fats such as saturated and trans fats. Instead, focus your efforts on eating healthy, moderately-saturated fats. Monounsaturated as well as polyunsaturated healthy fats can be found in avocados, nuts and seeds.
You should also read labels carefully to ensure you are choosing healthy foods. A balanced diet with a wide variety of nutritious foods will ensure your health is optimal.
Conclusion
Over the years, dietary fat has become a topic of great debate. Although some fats can be better than others in certain instances, it is important to eat a healthy balanced diet with moderate amounts of healthy fats. You can make sure your body gets the nutrition it needs by reading labels, and not worrying about misinformation and myths surrounding dietary fat.