Fat Is Your Friend

Are You Suffering From Fat Phobia?

Did you know that there is currently no upward recommendation for fat? ⁣
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Did you also know that cholesterol is no longer required on the nutrition label?⁣
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Yep.. these changes happened in the 2015 dietary guidelines. No one really talks about it. ⁣So, why the change? New research and better understanding on fat and cholesterol and their critical role in our health.  

 

FACT! There is inconclusive evidence that naturally occurring fat and cholesterol directly causes heart disease. I know I know.. “But all this time I thought..” Trust me, I was right there with you. It wasn’t until under a decade ago, I started doing my own research and slowly (as a dietitian rebel) changed my recommendations. After a little digging, I soon learned the truth. Turns out, we need this stuff (fat).  After all, way back when no one said “I’ll just take the boneless skinless portion.” Hahaha yeah right. People ate fat and sometimes, lots of it. Fat is an essential nutrient. Meaning our bodies cannot make it on its own. We need this stuff. Fat and cholesterol are required for optimum cellular function, hormone production, and brain health. Fat also digests slower and keeps us satisfied for longer so it makes following a nutrition plan wayyyy easier. 

 

We have TONS of research now that disproves the diet-heart hypothesis. You mean to tell me all those heart associations and nutrition recommendations were based on a hypothesis. Yes, all according to the almighty Ancel Keys, the Godfather of the Low-Fat Diet. I mean.. it only seemed obvious..  if fat and cholesterol were found in the arteries of dead heart disease victims, then fat and dietary cholesterol must have been the cause. Therefore, “we must aim to reduce blood cholesterol levels” which became the whole premise of slashing saturated fat and replacing it with unsaturated plant fats. At the time, the data seemed partial and missing sufficient statistics; however, it was passed through. It paved the way for the low-fat diet craze and processed food boom which only led to a massive health crisis we see today.

 

Here’s the kicker. Turns out, the rest of Ancel’s conveniently “missing” 40-year old data was recovered form an old basement in 2013. The data did prove that replacing saturated fats with plant fats lowered blood cholesterol; however, it did not reduce the risk of coronary artery disease or death. 

 

After years of recovered and new research, fat is slowly shedding it’s demonized reputation. Yet, for many, fat phobia continues. So, let’s get this straight:

#1) There is inconclusive evidence that (natural) fat increases the risk or causes heart disease.

#2) Dietary cholesterol does not increase blood cholesterol. Did someone say scrambled eggs?

#3) Fat does not make you fat. Psst. That would be insulin. Insulin is our fat storing hormone.

#4) Fat is required for optimum cellular function. Umm hello. This also includes metabolic function. 

#5) Fat keeps you full. I think most people know this. Say goodbye feeling ravenous after the 100 Calorie snack packs and hello to satisfying lunch & dinners. This is exactly how transformation is possible without feeling starved and miserable. ⁣
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So, what kind of fats should we be eating? Choose natural minimally processed over chemically processed fats.  When fats are chemically processed, they produce inflammation and increase risk of disease (including heart disease). Choose butter instead of margarine. Olive oil instead of vegetable or canola oil. Grass fed meat instead of overly lean, antibiotic-ridden meats.⁣ In a nutshell, eat a variety of fat in the most natural form you can get it. 

 

“Fat is Your Friend!” 

-Jina George, RD CDCES