It’s a US federal study that’s been described as the “Rolls-Royce of studies,” by Dr Michael Thun of the American Cancer Society.
Published in The Journal of the American Medical Association in February, it sang out the surprising conclusion that a low-fat diet had no effect on whether or not a group of 49 000 women, aged 50-79, contracted heart disease or cancer.
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On the release of these findings, the world seemed on the verge of rushing out to celebrate with infinite double cheeseburgers and giant wedges of chocolate mousse cake.
Hang on a second
But before you trade in your low-fat diet in favour of a deliciously deep-fried existence, pause to consider what this study really means.
The study may dispel some long-held beliefs that the low-fat diet is the ticket to protection from lifestyle-related disease.
However, local dieticians say this information needs to be carefully considered before the public goes on a full-fat free-for-all.
“We need to empower society with the information to make healthy food choices,” says dietician Lorisha Singh, from Dieteticsdotcom, based in Durban. “A low-fat diet is still ideal because it helps maintain healthy weight, which affects overall health and the propensity for disease.”
According to Singh, one of the major problems with this study was that the group’s diet restricted fat intake, but not kilojoules, which certainly influence weight. “So those in the study group whose excess weight puts them at risk would skew the results regardless of their fat intake. The main reason we advocate a low-fat diet is to reduce the risk factor of obesity on heart disease.”
But the fact is, we need fats for healthy nutrient absorption, nerve transmission and the maintenance of cell membrane integrity. And Singh emphasises that the key to tapping into fat-derived health promotion is in understanding the difference between “good fats” and “bad fats” – and in eating more of the former, and less of the latter.
Low-fat vs. no fat
So “low-fat” should not mean “no fat”, and good fats should be obtained from a variety of sources, including fish, nuts, seeds, plant oils and fruits.
The study’s major take-home message – and the opinion of our local experts – is that a low-fat diet alone is not enough to safeguard yourself from disease.
A balanced diet, combined with regular exercise, moderate alcohol consumption and abstinence from smoking remain the underpinnings of a healthy lifestyle.
So, if you’re going to go for that chocolate mousse cake, make it a once-in-a-while treat, and follow it up with a session at the gym.
What are “good fats”?
Monounsaturated fats, found in nuts, seeds, avocado, canola and olive oils. These help lower total cholesterol and LDL cholesterol (the baddies) and increase HDL cholesterol (the good guys).
Polyunsaturated fats, found in fish oil, corn, soya, safflower and sunflower oils. Essential, because they include omega-3 and omega-6 essential fatty acids (which the body cannot manufacture for itself).
And “bad fats”?
Saturated fats, found mainly in animal products like meat, dairy, eggs and shellfish. Some plant foods, like coconut, palm oil and palm kernel oil, are also high in saturated fats. They’re bad because they raise total cholesterol and LDL cholesterol. So, use lower-fat dairy products like skim milk. And trim visible fat and skin from meat products.
Trans fats, found in packaged foods like cookies and microwave popcorn. Also found in fried foods, like slap chips.
It’s a US federal study that’s been described as the “Rolls-Royce of studies,” by Dr Michael Thun of the American Cancer Society.
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