The Real Truth About Fat

For years, we’ve been told that fat is a dietary “enemy.” Despite the essential roles it plays in the body, including temperature regulation, hormone production and protection of organs, we were told it was also responsible for weight gain and other health issues. As a result, people stocked their pantries with low-fat or no-fat items.

Now however, the tide has turned. New research and popular diets like paleo and Ketogenic have caused the fat stigma to wear off and reversed how we think about fat Read on to get the real truth about fat.

The Myth: Fat-Free or Low-Fat is healthier. The reality: The low-fat craze has led to the formulation of thousands of lower-fat products, from yogurts to cookies. When fat is removed or reduced from food you lose much of its flavor. To make up for the flavor shortage, manufacturers often add sugar, artificial flavors and salt, which is hardly a nutritional upgrade. For instance, the calorie savings in reduced-fat peanut butter is negligible owing to its higher sugar numbers. When you opt for fat-free salad dressings, you won’t fully absorb fat-soluble antioxidants like lycopene and beta-carotene that are found in vegetables. Bottom line: As long as you are mindful of portions, there is no reason you can’t enjoy foods that are closer to their natural, full-fat state.

The Myth: High-Fat is Healthier than High-Carb. The reality: Recent studies have shown diets with a higher carb intake was associated with an increased risk of total mortality, whereas total fat intake was not found to raise death risk. Here, however context is key: The typical American diet is roughly 49% carbs, 34% fat and 16% protein, so it cannot be considered especially high in carbs or low in fat. These studies should not be taken as permission to increase your fat intake. In fact, you should stop paying attention to these studies all together. Depending on the foods you choose, you can eat a low-fat, high-carb diet full of jelly beans and soda that’s terribly unhealthy and raises your disease risk, or you can eat a high-fat diet rich in fried foods with the same outcome. Bottom line: Look past simplified recommendations and instead look at diets in the context of what you're eating overall. In other words, choosing mostly healthful fats and carbs will take care of themselves in whatever percentages suit a person’s tastes.

Here’s a bonus myth buster:

The Myth: Coconut Oil is a “Superfood.” The reality: Often demonized for its super-high saturated fat content (91% of calories), coconut oil has experienced a renaissance. But coconut oil is not nearly the health-boosting, fat-fighting miracle its fans want it to be. “There’s no strong evidence directly tying coconut oil to either a greater or reduced risk of cardiovascular disease. Officials at the American Heart Association advise steering clear of coconut oil due to the impact it has on cardiovascular health. Bottom line: If you like the flavor or the moistness it adds to baked goods, it’s probably okay to add no more than a tablespoon daily as part of an overall healthy eating plan.