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Several new studies have suggested that high-fat, low carb diets do not cause weight gain.On the other hand, high-carb, low-fat diets have been associated with weight gain and risk of developing heart disease.The main substance these studies have found responsible for weight gain is sugar.
"There is one thing we know about fats.Fat consumption does not cause weight gain.On the contrary, it might actually help us shed a few pounds," said Aaron Carrol, a professor of pediatrics at the Indiana University School of Medicine.
In a large analysis published in August 2017, researchers have analyzed the dietary intake of 135,335 individuals from 18 countries.They validated the dietary intake of these individuals using validated food frequency questionnaires.Individuals were categorized based on nutrient intake and energy percentage provided by nutrients, which are carbohydrate, fats, and protein.They assessed the connections between carbohydrate consumption, and total fat and each fat type with cardiovascular disease and total mortality.
The findings revealed that consumption of food products with high carbohydrates increased the risk of death from all causes.But consumption of food products with fat decreased the risk of death.People with low carbohydrate consumption had a lower risk of developing cardiovascular disease and lower mortality rate.Also, saturated fat intake lowers the risk of developing stroke.The researchers appealed to reconsider the global dietary guidelines based on their findings.
In another study that involved almost 49,000 women over the course of eight years, about 19,541 were assigned to follow a low-fat diet while the other 29,294 were assigned to continue their usual diet.The goal for the low-fat diet team is to reduce fat consumption from 38 percent to 20 percent.The goal for the usual diet team is to resume their current diet with the generic diet-related educational materials given by the researchers.After the eight-year trial period, the researchers analyzed how many women from each group developed certain diseases, any changes in weight, and other measurements of health.
- The findings did not show any benefits from a low-fat diet.
- The women assigned to the low-fat diet team did not receive any reduction rate in developing breast cancer, colon cancer or cardiovascular disease.
- After the trial period, the women in the low-fat diet team were similar in weight with the women from the usual diet team.
A systemic review published in 2012 examined the influence of food composition, consumption of specific food composition, and dietary patterns in weight gain or loss.The researchers collected 119 relevant papers out of 1,517 abstracts.After careful investigation, 50 papers were found convincing or suggestive about the relationship of diet to weight change.The researchers found that people who have a higher consumption of refined grains, such as white bread, sweets, and desserts tend to gain more weight.But people who have a higher consumption of fiber-rich foods, dairy products, less refined grains, and meat tend to gain less weight.
These studies revealed that there are health benefits of consuming specific fats in our body compared to diets with low-fat.
Healthy Benefits of Fat in Our Body
There are two types of fatty acids we can get from food products – unsaturated and saturated.Unsaturated fats are called the "good" fat that includes polyunsaturated and monounsaturated fats.Saturated fats are called the "bad" fat commonly found in butter, cheese, and other animal-based food products.Artificial trans fats are unsaturated fats saturated with hydrogen to extend shelf life.Trans fats are also considered as saturated fats that raise blood cholesterol levels.Having the right amount of good fat in your body can provide the following health benefits:
1.The outer layer of cells will be composed of omega-3 fats that are sensitive to insulin.In this state, the metabolism of energy is better while reducing the occurrence of inflammation.
2.Cholesterol from fat is used by the body to produce hormones, such as estrogen and testosterone.Eating the right amounts of food with good fat can give help your body maintain hormone balance.
3.Good fats omega-3 and omega-6 may help prevent and treat heart diseases and stroke.According to Harvard University, good fats help control blood pressure levels and reduce the chance of lethal heart rhythms.
4.Our cells need fat for many vital functions.Cells involved in blood clotting and muscle movement need to use fat.Fat is also needed by the cells to create their membranes.Nerve cells use fat to generate their protective shields.
5.Some vitamins and minerals, such as vitamin A and E, are fat-soluble.Meaning, our body needs fat to absorb these essential nutrients.
6.Our brain is mainly composed of essential fatty acids like the docosahexaenoic acid or DHA.An adequate amount of fat in our diet can help prevent depression, keeps neurons functional, and avoid losing supply of neurotransmitters, such as serotonin responsible for making us feel better.
7. Calcium needs vitamin D to be metabolized by the body.Vitamin D is a fat-soluble nutrient that requires fat to be absorbed.Your kidneys will need a steady supply of calcium while calcium needs vitamin D, and that means you need fat to absorb vitamin D.