by Nicole Gould, RD, LD, Vital Choice In-store Dietitian
Fats, perhaps more than any other part of the average diet, cause much interest and confusion. Everyone has an opinion on fats—how much to eat, what kind to eat, etc. Here are some of the most common myths about fats and what the truth is regarding each.
Myth #1: Eating dietary fat makes you fat.
Dietary fat does contain more calories per gram (9 calories/gram) than either carbohydrate or protein (4 calories/gram). However, excess intake of calories from any food group will lead to weight gain, if more is eaten than is utilized via physical activity.
Myth #2: Limit your fat for optimal health.
Fat is very important to physical health. It is necessary for the absorption of certain vitamins, including vitamins A, D, E, and K.
Fatty acid deficiencies result in growth retardation, reproductive failure, skin lesions, kidney and liver disorders, subtle neurological and vision problems and chronic intestinal diseases (possibly)
Triglycerides provide an energy reserve, insulate against extreme temperatures, protect the organs against shock
And help the body to use carbohydrates and protein more efficiently
The national dietary guidelines recommend that 30% of our total calories come from fat. For a person consuming 2000 calories/day, this is 67 grams of fat. No one should consume a diet that contains less than 15% of total calories from fat on a regular basis.
Myth #3: Choosing a low-fat or fat-free food is always best.
Food manufacturers need to add additional ingredients to a low-fat or fat-free food to make up for the loss of palatability attributable to fat. The added ingredient is usually sugar, a naturally fat-free food. Fat also imparts many sensory qualities to food, such as smoothness, and chemicals or additives often are added to low-fat or fat-free foods to impart similar qualities to the food. Fat free does not mean calorie free. In fact, many of these foods contain more calories than their traditional alternatives. Fat has a great deal to do with satiety; so, a person eating a diet that is extremely low in fat is unlikely to feel satisfied for very long after eating.
Myth #4: All fats are equal.
Omega-3 fatty acids definitely reduce the risk of death from sudden heart attack. Other research has shown that omega-3 fatty acids possibly may lead to prevention and/or improvement of chronic diseases, especially cardiovascular diseases, colorectal and breast cancer, rheumatoid arthritis, and diabetes. Omega-3 fatty acids also are required for normal conception, growth, and development of an embryo. Some studies have shown that omega-3 acids may help to prevent mental illness, particularly depression, schizophrenia, attention-deficit hyperactivity disorder, dyslexia, personality disorder, depression, and bipolar disorder.
Wild Salmon, Herring, Anchovies, Tuna, Flax, Olive oil, Hempseed and Walnuts are good sources of Omega-3.
Myth #5: Any food that is high in fat is also high in cholesterol.
Many high-fat foods are sometimes still low in cholesterol. Cholesterol is a waxy, fatlike substance that is only found in animal foods. For instance, vegetable oil contains fat, but not cholesterol. It is important to remember that cholesterol from food does not increase blood cholesterol as much as saturated fat does.
Have you heard or read something about nutrition that you think may be a myth? Leave it below and I’ll let you know!
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