Low Fat Products: A Cheat of the Century
The incorrect interpretation of scientific research has led to the fact that entire generations of people are firmly convinced that a diet without cholesterol is the most healthy diet. Public opinion firmly linked cholesterol use and heart attack.
Food manufacturers took advantage of the popular trend by starting to write on the packaging “cholesterol free” and “0% fat,” making their products useful in the eyes of consumers. However, the real picture is the opposite of this opinion.
What is cholesterol?
Cholesterol, which belongs to the class of fatty alcohols, is found in the cell membranes of all living organisms. The main function of cholesterol in metabolism is the production of vitamin D and a number of steroid hormones ( cortisol , testosterone in men and estrogen in women).
Cholesterol is an important component of the immune system, participating in the regulation of cell permeability and reducing the exposure of red blood cells to various toxins. A number of studies show that cholesterol is also an antioxidant.
Why is cholesterol rising?
It is important to remember that 80% of cholesterol in the body of a healthy person is synthesized by the body itself, and only 20% comes with food (1) . What raises the level of “bad cholesterol” is not at all an external factor (food), but rather an internal (lifestyle).
Smoking, overweight, inadequate physical activity, chronic diseases ( diabetes , thyroid hormone deficiency, and so on), an excess of simple carbohydrates in the diet are the main factors that increase cholesterol.
Is fatty food harmful?
Cholesterol level is a kind of indicator of how healthy people live. An attempt to lower the level of this substance by limiting oneself in fatty foods will not only not bring the desired result, but can often worsen the condition.
Low-fat foods most often contain a large amount of fast carbohydrates and preservatives - that is, that only increase bad cholesterol. In addition, a lack of fat in the diet will significantly impair immunity and general health.
How much fat does a person need?
Modern nutritionists are confident that the diet of a healthy person should consist of 25-30% fats, about a quarter of which should be animal fats. Men need about 70-100 grams of fat per day, women - 50-80 g. Read more about the daily diet .
In this case, the use of a smaller amount of fat (both in general and animal fat in particular) is associated not with weight loss, but with its increase. The metabolism of a person on a low-fat diet is significantly impaired, causing obesity.
Do people get fat from fat?
First, fatty foods cause satiety, blocking overeating. Secondly, fat, unlike carbohydrates, does not lead to an increase in blood insulin levels - low insulin levels, in turn, complicate the conversion of food energy into fat stores.
However, the use of fat together with high glycemic index carbohydrates (flour products, sugar, juices, soda) really provokes the body to convert edible fat into subcutaneous fat. The opinion about the dangers of fat is probably based on this fact.
High fat diets
Nutrition experts are increasingly saying that high-fat diets (including the keto diet ) are more beneficial than high-carbohydrate diets. Being on high-fat diets, people not only lose weight faster, but also do not gain it again.
Important note: compliance with caloric intake should always be in the first place. The consumption of fat in excess of the daily norm, is clearly harmful to health. In addition, the balance of fats of various types (especially omega-3 and omega-6) is important.
The rate of fat intake for a healthy person is 50-100 g per day. Refusal of edible fat and the use of exclusively non-fat foods is harmful and provokes obesity. Nutrition based on carbohydrate restriction gives greater results in weight loss.