Saturated Fats and Trans Fats
Although there are many who believe the case against saturated fats is overblown and unproven, there is some evidence that high intakes of saturated fat can have adverse effects on our arteries only hours after consuming a high-fat meal. Another study suggested that a build up of saturated fat in heart cells worsened the severity of a heart attack and increased the risk of death.
While the role of saturated fat remains somewhat controversial—many argue that saturated fat from plant sources is metabolized differently to animal fats, and doesn’t raise blood cholesterol—almost all agree that artificial trans fats should be avoided. Once the answer to replacing so-called artery-clogging animal fats, hydrogenated vegetable oils were seen as a boon to the food industry, from increasing the shelf life of foods, to providing texture and mouth-feel. But trans fats not only raise levels of bad cholesterol, they also lower levels of good cholesterol. Trans fats are fast disappearing from menus all across the United States. But guess what’s replacing them? Saturated fats, albeit from plant sources.
Eat Low Fat if You Want
Given all this, it’s not clear to me that I should be jettisoning a low-fat diet at all. The biggest downside for some is that it can leave them feeling hungry. Fat helps us feel full, but complex carbohydrates can also help us feel full. A low-fat diet might not be for everyone, but if it works for you, and your doctor approves, there seems no compelling reason to ditch it. But remember, if you choose to eat low fat, don't replace those fat calories with simple (refined) carbohydrates.Instead:
- Cut your overall intake of fat, and within that, choose unsaturated fats instead of saturated ones.
- At the same time, reduce your intake of sugars and refined carbohydrates, principally by eating fewer processed foods. Grab an apple, not a coffee-shop reduced fat muffin.
- Eat little and often, and stay hydrated. Sometimes we mistake thirst for hunger.
- Get moving, even if it means only a brisk walk around the block a couple of times a day.
