Update: The role of fat and the health benefits of eating a low-fat diet are perhaps the most discussed topics in health promotion. However, even with all the press devoted to these topics, there are still many misconceptions. In today's column, I will mention some myths and facts relating to fats from an article in the International Food Information Council's Food Insight magazine.
1. Americans have successfully cut the amount of fat in their diets. Fact: If true, this would be a great factor in improving the health of all Americans. However, Americans are not eating less fat but have decreased the percentage of calories from fat. How can this be? According to this article, "Between the 1970s and the 1990s Americans decreased their intake of total fat from about 37 percent of calories to about 34 percent of calories. Yet, during this same time period, average adult calorie intake increased by approximately 300 calories." Total fat consumption has actually increased from around 81 grams per day to about 83 grams per day during this period.2. Reduced-fat foods are always low in fat.
Fact: Although these foods are lower in fat, they are not necessarily "low-fat." The definition of "reduced-fat" foods is that a standard serving of this food contains "at least 25 percent less fat" than a standard serving of the traditional food.
3. Fat-free and lower-fat foods are the solution to obesity.
Fact: Although decreasing fat is important for controlling body weight, there are many other factors that play a role in obesity and these factors cannot be ignored. To lose weight you need to eat fewer calories than you burn. If you ignore exercise, it is difficult to maintain a good balance. This article suggests that "Healthful eating efforts need to shift from focusing only on fat - or its absence - to a combined focus on increasing nutrient density and reducing fat at the same time."
4. Americans are getting fatter because they are overeating fat-free and low-fat foods.
Fact: Some experts have suggested that people get fat from eating low-fat foods because they feel they can eat all they want. Americans are getting fatter, but this trend preceded the influx of fat-free and low-fat foods. So what is increasing our national girth? Many experts believe that a lack of daily physical activity is the major factor in the weight gain equation.
5. Low-fat means low calorie.
Fact: Reducing fat does not necessarily mean lowering calories. To manufacture fat-free and low-fat products that taste good, other ingredients may be added that can actually make the low-fat food higher in calories. Check the nutritional panel to compare serving size and total calories per serving.
6. Fat-free means taste-free.
Fact: Compared to the early fat-free foods, recent fat-free foods taste wonderful. However, you really needn't go fat-free to make healthful changes in your diet. You might want to go to reduced-fat foods first, then change gradually to the fat-free after you get used to the taste. The "all-or-nothing" approach is really not necessary for healthful eating.
7. Not all calories are created equal.
Fact: Although there is some evidence that fats are stored more easily than carbohydrates, according to this article, a calorie is a calorie, whether from fat, carbohydrate or protein.
Best advice? Exercise more and increase the amount of nutrient- and fiber-rich foods in your diet for health and fitness.