Total Health Breakthroughs: Free Natural Health Newsletter and Alternative Health Articles

We’ve noticed an interesting phenomenon in our practice — many people are still afraid to eat fat. Even those who are experiencing the benefits of a low-carb, higher-fat diet can’t seem to make the change without having some guilt or concern about the butter on their sautéed vegetables or the cholesterol in their steamed shrimp.

I appreciate the concern very much. People should take seriously the tsunami of diabetes and heart disease that can result from a poor diet unless they take quick and serious action. A preventive diet is right up there with not smoking and getting enough exercise in avoiding these life-threatening health risks.

In implementing a healthier diet, the problem of course is that the message from the medical establishment has changed so many times over the years, that people are not sure what to believe.

Fortunately, the new recommendations are now soundly in the low-carb camp.¹ In fact, let’s just sum it all up. The latest research shows that the best diet for heart disease and diabetes prevention restricts the intake of trans fats and starchy and sugary foods. It is rich in non-starchy vegetables and salads, includes a little daily fruit but not too much, and offers a variety of healthy proteins and fats. High antioxidant foods like red wine and low sugar dark chocolate can also be enjoyed.

This diet naturally contains higher amounts of cholesterol, saturated fat, and overall fat than has been recommended in the past. But despite that fact, study after study has shown it improves all the factors that will help avoid diabetes and heart disease. So it is now being urgently promoted by leading health professionals as the recommended diet to replace the old low-fat dietary guidelines.²

So how can we get over our fear of fat? All some people will need to do is remember what it was like eating very low-fat diets. Meals lacked full rich flavor. We got dry skin and hair, were fatigued, felt depressed, had achy joints and menstrual cramps, or even had deficiencies of essential fatty acids.

But the most noticeable side effect was that we often did not feel full and satisfied with our meals. And the increased carbohydrate intake we adopted during that time led to a rebound in our weight and lipids anyway.

So if you’re not yet convinced to include more fat in your diet, keep these facts in mind:

• Each and every cell in our body is surrounded by cell membranes that need healthy fats as part of their structure.
• Without the flexibility of healthy fats, nutrients can’t enter cells and waste products can’t be disposed of as efficiently.
• Neurotransmitters can’t send and receive as well.
• You may not be consuming enough cholesterol for healthy cell membranes and the production of bile, sex hormones, adrenal hormones, and vitamin D.
• Your diet may be lacking omega-3 fats to fight inflammation in the body, help with healthy brain function, raise “good” cholesterol levels, lower triglycerides, and reduce blood pressure.
• If you do not eat coconut oil and butter, you may be deficient in butyric acid that improves digestion, and lacking in enough healthy dietary fat for the absorption of fat-soluble vitamins A, D, E and K.

The best way to get over your fear of fat is to try the lower carb, antioxidant rich higher fat and protein diet, and see what happens in your body. Besides getting a smaller waist and losing a percentage of body fat, you should feel better and more satisfied with the food you can eat.

And most importantly, if your blood glucose, insulin, and lipid profiles all improve, you can trust that your body is thanking you for the change.

References

1. O’Keefe JH et al. J Am Coll Cardiol. 2008;51:249-255.
2. Hu F. Editorial Letter J Am Coll Cardiol. 2007;50-22-24.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]