Low-fat Diet: Is it truly healthy

Low-fat Diet: Is it truly healthy
Photo by Roberta Sorge / Unsplash

Fats are an essential part of nutritional need. The information regarding their impact on our health changes and varies.

This article seeks to clear up some confusion regarding common myths and explain how including certain kinds of fats in your diet can play an essential and beneficial role in improving and maintaining your health.

One of the biggest myths out there are all fats are unhealthy.

The widespread propagation of this myth is because of trans fats and the link between increased their dietary intake, causing increased risk of heart disease.

But not all fats are unhealthy.

Healthy Fats

Polyunsaturated fats (PUFA) like those found in sardines, mackerel and salmon, are rich in omega 3s.

Monounsaturated fats (MUFA) like those found in olive oil and avocados

Some saturated fats

Why are these fats healthy?

PUFAs and MUFAs are powerful antioxidants, anti-inflammatory and metabolically healthy molecules.

Cell structure and function

Important for cell membranes. Cells in the body have a phospholipid cell membrane, providing stability and flexibility. Without the reinforced structure provide by fat molecule building blocks are cells can not function appropriately.

Hormone production

Sex hormones made from healthy fats help to maintain adequate sex function by providing the building blocks of testosterone and estrogen. These hormones play a key role in reproduction, metabolism, and hormonal balance.

Energy storage

With an excessive intake of calories, we can store fats in fat cells. Once stored in adipose, we can use tissue fats as an energy source during prolonged physical activity or fasting when food is not available.

Fat-soluble vitamins absorption

Certain vitamins like vitamin A, D, E and K require dietary fat for absorption. These vitamins need to be dissolved into fats for optimized usage by the body. These specific vitamins are powerful antioxidants and are essential for vision bone and blood health.

Cardiovascular Health

Cardiovascular disease is the leading cause of death worldwide. Healthy fats like monounsaturated and polyunsaturated fats are protective and lower the risk of heart disease.

For one, they reduce LDL cholesterol, which scientists have linked as one of the risk factors for heart attacks. These specific healthy fats reduce triglycerides and support HDL maintenance.

Chronic inflammation can cause cellular dysfunction. Healthy fats like omega 3s and omega 6s are anti-inflammatory, assisting the body with the process to reduce inflammation, improving the risk associated with heart disease and many other health conditions.

Brain health

Essential for brain development and brain function.

Omega-3 PUFAs may enhance the production of brain-derived neurotrophic factor (BDNF), a protein that supports the survival and growth of neurons. BDNF is crucial for synaptic plasticity, the ability of the brain to adapt and form new connections.

Docosahexaenoic acid (DHA) is an omega-3 PUFA found in fatty fish. Regarding research completed in the past, including this fat in your diet boost brain power and slows age related cognitive decline.

Studies show that Omega-3 PUFAs have neuroprotective effects, potentially shielding neurons from damage and promoting their survival.

Some studies suggest that omega-3 PUFAs may help reduce the accumulation of beta-amyloid plaques in the brain. These plaques are a characteristic feature of Alzheimer's disease.

Gastrointestinal health

We want to improve our intestinal barrier fortification. The fatty acid butyrate, specifically a short-chain fatty acid made by bacteria of the microbiome, reinforces the intestinal barrier and prevents leaky gut, which prevents many down stream unhealthy complications.

Olive oil is a monounsaturated fat which not only tastes great but has diverse and versatile cooking applications is a fantastic friend to the bacteria in the gut. Olive oil stimulates the increase of healthy bacteria with beneficial anti-inflammatory properties.

Since PUFAs and MUFAs are anti-inflammatory, there is some evidence inflammation associated with inflammatory bowel disease can improve with the aid of consistent healthy dietary fat intake.

Eating fats makes you gain weight

Fats are calorie dense, but they are very filling. While eating fats in excess will cause weight gain, especially if consumed with large amount of carbohydrates, typically if within the confines of a balanced diet and moderated intake could help with weight loss.

Putting it all together

If you to maintain healthy cell function, healthy fats are the way. Three of the major organ systems which include your brain, heart and gastrointestinal system benefit from the intake of healthy dietary fats. We can reduce the leading cause of death related to heart disease risk by incorporating healthy fats. Balancing and moderating the amount of fats can aid in weight loss if done correctly.