Fat went through a period of demonization, and more recently has made a comeback. This major flip has lead to a lot of confusion. How should you view fat and what should its place be in your diet?
Bad Fat, Good Fat
In the 1950s two studies came out linking dietary fat to heart disease and this idea was incorporated into American dietary recommendations. With the recommendations, food companies saw an opportunity to produce and market low-fat, processed foods. Newer research subsequently showed that fat is not necessarily the enemy it was made out to be. Further, it was discovered that the original research had been influenced by the sugar industry, including a substantial payoff to two researchers.1 In light of this new information, the pendulum has swung back. Fat is now deemed ok, and full-fat products are en vogue.
The Complicated Truth
Although it would be nice to view this as simple – fat was bad and now its good – nutrition rarely is. There are layers of complexity.
First, there are different types of fat. There is saturated, unsaturated, polyunsaturated, omega-3 and omega-6, hydrogenated, and more. Not only do the individual types have their own effects on the body, but the ratios in which you consume them can lead to very different health outcomes.2
Further, fats must be considered in a larger context. Fat is a calorie dense macro-nutrient, so eating too much of it can easily lead to weight gain. It is also taken in with other nutrients, which have their own effect.3 A donut, for example, is both fatty and sugary – a combination that could be particularly unhealthy.
Finally, individuals all have different bodies, and their bodies may respond very differently to the same foods.
Finding The Balance
You don’t have to let confusion or uncertainty derail your fitness efforts. There are well-known best practices when dealing with complex nutrition questions:
General Health And Fitness
If you are looking to improve your general health and you do not have specific medical concerns like diabetes, the best approach is to stick close to nature. Avoid foods that had to be made and stick to foods that had to be harvested. A farmers’ market is a great place to see exactly what that means. Most of what you find there will be harvested food. A well balanced diet of this type tends to keep your fat consumption lower and in appropriate ratios. For specifics on how that works, check out this post on saturated fat.
Specific Health And Fitness
If you have specific health concerns like diabetes, heart disease, or allergies then a dietitian is called for. Dietitians are licensed to use food to help with both general fitness and specific health conditions. They can help you sift through the complexities and develop the best plan for you.