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Dangers of High-fat diet
A prominent disadvantage of High-fat diets is that it leads to high cholesterol, indigestion, heartburn and stress whereas a low fat diet accompanied with high-fiber diet protects against cancer and prevents heart disease. The human body can store a limited amount of carbohydrates and proteins but there is no limitation to fat storing ability, which leads to obesity. High-fat diet contributes towards creating fat cells in the body that once created never goes away but shrinks when used for energy.
Research reports on low fat diets
• People with a high risk of heart attack - overweight, high blood pressure, no exercise and with high levels of cholesterol should cut down on fat containing food to reduce their chances of heart attack but people with no risk at all will have their life cut short if they followed the same diet. Americans fat consumption has dropped but still heart diseases has gone up by three times more.
• Animal fat contains saturated fat that raises the cholesterol level in the blood. But part of this saturated fat is stearic acid that raises the good cholesterol level or HDL in the blood. Hence low-fat diet can be actively harmful. Women with higher cholesterol live longer.
• Fat are a major component of cell membranes and brain is 70% fat. Hence low consumption of fat leads to change in the fat ratio that could affect the immune responses and change in hormone levels.
• The heart disease ratio between a group of people on typical low fat diet to the group on Mediterranean diet with bread, cereals, beans, vegetables, olive oil, fruits & fishes etc. is 14:44. Hence reducing dietary fat does not reduce blood cholesterol rather intake of dietary fat like meat and diary products along with fruits and vegetables reduces the risk of heart attack.
• Low fat diet with highly refined carbohydrates diet, increases the fat cells in the blood called triglycerides and reduces good cholesterol i.e. HDL leading to insulin resistance in the body that causes diabetes and heart disease. Only low fat diet does not prevent heart attacks and weight gain rather increases the risk of diabetes. High-energy snacks with regular exercise reduce the fat cells in the blood but without any exercise leads to increased insulin level.
• Consumption of high carbohydrate diet leads to obesity due to the presence of fructose in large quantity in carbohydrates.
A few guidelines recommended by Nutritionists
Calories from fat should not exceed 30% i.e. for 30% of calories one should have 3 grams of fat per 100 calories and for 20% of calories from fat, one should have 2 grams of fat per 100 calories.
Tips for Healthy Lifestyle
1. Consume Low fat diet and include fruits and vegetables into your diet
2. Include limited quantity of carbohydrates in your diet
3. Do regular exercises
Eat for enjoyment as well as for health and well-being, and low-fat diet should not be temporary for losing weight and improving health. Hence select the food you enjoy to continue leading a healthy life.
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