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Cutting the Confusion on Facts about Fat Good fat, bad fat, low fat, no fat - when it comes to the oily stuff, you've heard plenty of mixed messages. For years, health authorities have told you to limit your fat intake to no more than 30% of your total calories. And you've also been told by scientists that fat isn't so bad - that your body needs a fair amount of it and that some types of fat may actually improve your health. So, is there a simple rule-of-thumb that cuts through all this confusion? The latest scientific thinking on fat suggests this: Fat in your food is not what makes you fat. It's overeating, combined with too little exercise, that puts on the pounds. This means you can live a healthy life with a relatively high-fat or low-fat diet, as long as the fats are beneficial ones and you burn off the calories you take in. That, very briefly, is the conclusion of a study issued in September 2002 by The National Academies Institute of Medicine, a private organization that provides health policy advice under a charter from the U.S. Congress. The institute looked at the latest science on diet and health and came up with recommendations that, in some cases, differed significantly from earlier food and exercise guidelines.
The type of fat you eat does make a difference to your long-term health, even if the number of calories stays the same. On this point, new studies by The National Academies Institute of Medicine do not depart from the expert advice you've probably been hearing for some time. The Institute of Medicine says mono- and poly-unsaturated oils (most vegetable oils, except for palm and coconut oils) are sources of fatty acids that reduce blood cholesterol levels and can lower the risk of heart disease if they replace saturated fats (such as those from meat and dairy products) in the diet. The institute also advises steering clear of partially hydrogenated vegetable oils, used in many margarines and shortenings. These have been dubbed "trans fats" because they contain trans-fatty acids, which have been linked to higher risk of heart disease because they boost levels of LDL ("bad") cholesterol.
Watch your caloric intake/ portions and exercise more for weight control The latest study by the institute also suggests that fat in your food is not what make you fat. It's overeating, combined with lack of exercise that puts on the pounds. The institute study suggests the fat intake for adults should be anywhere between 20% - 35%, and carbohydrates between 45% - 65%, as opposed to 30% for fat and 50% for carbohydrates recommendation in earlier studies. Jenna Anding, an assistant professor and extension nutrition specialist at Texas A&M University, says not to expect to get fats completely out of your diet. The key is to consume a variety of foods, such as vegetables, whole grains and lean meats - and to keep the portions small. The Institute of Medicine also reviewed previous food and exercise guidelines and came up with new recommendations. They advise getting one hour each day of "moderately intense" physical activity. For more valuable nutrition information, check out www.KelloggNutrition.com. |
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