People trying to lose weight almost always tremble at the mere mention of "fat," trying to avoid it as much as possible. Many people with various sub-health conditions also advocate for a "no-oil" and ascetic diet. But is a completely fat-free diet a healthy way to eat? Let me teach you the right way to "eat" fat; it's not as scary as you think.
"To lose weight, I don't touch a drop of oil," is probably a common saying for many dieters. In life, many people mistakenly believe that not eating meat is the way to lose weight and that avoiding oils is healthy. But did you know? This practice can be deadly!
A recent study by the American Heart Association shows that eating the right kind of fat could save over a million lives worldwide. Fat is not the enemy of health; in fact, eating the right kind can double your health benefits. Let me teach you how to eat fat correctly, and don't refuse to listen to it anymore.
4 Common Misconceptions About Fat
Misconception 1: All high-fat foods are unhealthy
p>One reason people reject high-fat foods is the belief that they cause obesity. In fact, the unsaturated fatty acids found in some foods are actually beneficial when consumed in moderation.A Swedish study confirmed that a high-fat, low-carbohydrate diet not only achieves the best weight loss results but also reduces the risk of cardiovascular disease.
Misconception 2: Reducing cholesterol intake will lead to fewer diseases
Many people, in order to lower their cholesterol, almost never eat high-cholesterol foods like liver and egg yolks. To date, no research has proven a direct causal link between dietary cholesterol and cardiovascular diseases such as atherosclerosis.
Misconception 3: Controlling intake means not eating it at all
p>The Chinese diet is falling into a strange circle: "controlling" means not eating it at all. Many people avoid lard because of its high 40% saturated fat content. In fact, lard also contains about 40% of the "good fat" monounsaturated fatty acids.Misconception 4: Not eating meat prevents hyperlipidemia
Hyperlipidemia is divided into hypertriglyceridemia, hypercholesterolemia, and mixed type. The most common type in China is the first one, where the main dietary factor is excessive intake of staple foods, i.e., carbohydrates, rather than excessive fat intake.
5 Major Crises Caused by Inadequate Fat Intake
As one of the three major macronutrients indispensable to the human body, fat provides energy, protects internal organs, and participates in metabolic activities. The harm of insufficient intake cannot be underestimated.
Malnutrition
Fat is involved in human metabolism. When the total fat intake is insufficient, it can easily lead to energy malnutrition. This is especially true for the elderly, whose food intake decreases and digestive ability declines, making them more prone to nutritional deficiencies.
Skin diseases such as eczema
A deficiency of essential fatty acids can also cause skin diseases like eczema and rough skin.
Reduced metabolic capacity
Phospholipids themselves are involved in the transport and metabolism of fat. Cholesterol is an important raw material for the synthesis of sex hormones and vitamin D, and plant sterols can promote the metabolic absorption and utilization of fat.
p>A long-term lack of these lipids can hinder the body's fat metabolism.Vitamin deficiency
Insufficient fat, especially a lack of essential fatty acids, can lead to deficiencies in fat-soluble vitamins A, D, and E, resulting in diseases like xerophthalmia, night blindness, and osteoporosis.
Sexual health problems
In women, fat in the legs and hips is a form of energy storage. During pregnancy, fat can be mobilized as fuel to support fetal growth and prepare for lactation.
For men, the secretion of androgens also depends on fat. Persisting in an extremely low-fat diet for a long time can easily lead to fatigue and weakness.
The Healthy Fat All-Stars
Discerning Good from Bad with a Keen Eye
"Good" fat: Unsaturated fatty acids are unstable molecules that can help regulate cholesterol levels in the body after being consumed, and are often called "good fats."
Commonly found in plants (olives, peanuts, almonds, hazelnuts, avocados, sunflower seeds, pumpkin seeds)
Oils (soybean oil, corn oil, flaxseed oil, perilla oil, coconut oil)
p>Deep-sea fish (salmon, sardines, tuna), dairy products (breast milk, cow's milk)"Bad" fat: Saturated fatty acids directly raise levels of "bad" cholesterol and increase the risk of cardiovascular disease.
"Trans fatty acids" are recognized as bad fats. They are a known independent dietary risk factor for atherosclerosis, commonly found in processed grains like biscuits, pastries, and cookies, and also in repeatedly used cooking oil in supermarkets and restaurants.
Healthy Fat: Prioritizing the Intake
The general principle for fat intake is to control the total amount, with the best ratio of polyunsaturated fatty acids, monounsaturated fatty acids, and saturated fatty acids being 1:1:1.
In your daily diet, prioritize foods with lower saturated fat content, choosing in the order of fish, poultry, beans, meat, eggs, dairy, and nuts.
Oils: Choose vegetable oils like peanut oil and rapeseed oil, and use them alternately. Control the daily amount to about 20-25 grams (about 2.5 tablespoons of a porcelain spoon).
Olive oil is an important part of the Mediterranean diet. It can reduce the risk of heart disease, high blood pressure, and certain cancers.
Meat: When eating meat, fish should be the first choice, followed by poultry, and then red meat. Ensure a total intake of 2-3 liang (100-150g) of meat per day, but eat less processed meat like ham and sausages.
p>Deep-sea fatty fish like salmon, tuna, sardines, mackerel, and trout are rich in omega-3 fatty acids. The American Heart Association recommends eating these types of fish twice a week.Eggs, dairy, and nuts: One whole egg and one carton of milk per day.
Nuts are high in fat. A handful of shelled nuts contains about the same amount of fat as 15 grams of cooking oil, so you can't eat too much at once; a small handful is enough.
Studies have shown that eating nuts regularly is beneficial for maintaining a healthy weight and reducing the risk of type 2 diabetes and heart disease. Nuts are nutritious; almonds have the highest vitamin E content, and pistachios contain large amounts of lutein and zeaxanthin, which are beneficial for eye health.