Guilty or Innocent? The Low-Fat Diet on Trial

BY: Tara DelloIacono Thies

February was Heart Health Month and March was National Nutritional Month. With all this awareness on good health, now is the time to clear up any confusion brought on by the new findings recently published by the Women’s Health Initiative:

“Eating a low-fat diet does not appear to reduce the risk of getting breast cancer, colorectal cancer, or cardiovascular disease”
— (via Women’s Health Initiative).

Does news like this make you feel that we just can’t win when it comes to nutrition? All our hard work watching every bite and now headlines such as “Low Fat Diet—Big Fat Farce” leave us feeling as though we’ve been given a free pass to a daily fat food frenzy!

Think again. The recently publicized study began in the 1990s, before we really had a good understanding of how the following factors impacted our cholesterol levels:

• Types of fat (healthy vs. not-so-healthy)
• Benefits of whole grains, fruits, vegetables and omega-3 fatty acids in the diet
• Amount of exercise needed for healthy living

In other words, the news about low-fat diets doesn’t mean we should eat all fat, all the time. Today, for example, we also know more about genetics. Some people can just tolerate more fat in their daily meals than others.

I’ve never been a fan of fat-free packaged foods because many people just overeat them. Besides, they’re not even worth the calories they carry because they often don’t taste good and they lack nutrients. Given a choice between a fat-free cookie and a handful of almonds, I choose almonds every time.

In fact, the whole concept of fat-free eating has always been misleading. Anytime you cut out an entire food group, you are treading on less-than nutritious ground, unless you’re looking to reverse already blocked arteries under the supervision of your doctor and dietitian.

Not only is there room for fat in the diet, there’s also a physiological need—especially for healthy fats that come from foods like walnuts and flaxseed, which are rich in omega-3 fatty acids. These fats, in moderation, improve heart health and are good for the reproductive, immune and nervous systems.

So what’s a girl to do?

Don’t lose sight of nutrition fundamentals that are often too boring for journalists to highlight in favor of splashy discoveries. When you step back and look at your food choices, let your gut instinct for healthy eating lead you in the right direction. Here’s some news we all can use today:

• Replace most of your fats with plant fats from nuts and seeds (think peanut oil, olive oil, nut butters, etc.). These monounsaturated fats can help lower cholesterol.
• Eat what your body needs by listening to it. Eat types and amounts of foods that make your body feel good.
• Eat a variety of fruits and vegetables every day. They contain more nutrients than any of us know.
• Drink 1% or 2% milk if you prefer it over fat-free.
• Recognize that fat-free foods aren’t necessary if your portions are under control. If you’re going to have that half-cup of ice cream, make it the good stuff!
• If you’re doing all these things, don’t stress if you want a hamburger and fries on occasion.

With ongoing research in food and nutrition, scientists are always making incredible new findings which, while exciting, can make their way to headlines without any consideration for the bigger picture.

How are we to know when it’s time to apply the news to our everyday actions for healthier living? The next time you see a new nutritional discovery broadcast in the news, don’t feel confused. Rely on your common sense to make healthy choices in your daily menu.