Mainstream Health Myths. Part Two: Low-fat Diets

This is one part of mainstream society that really gets to me. People talk about needing to lose weight, therefore, consider cutting most, if not ALL fat out of their diet. Fat makes you fat right? WRONG!

Firstly, I'd like to say I have tried the low-fat eating fad when I was in my late teens, early 20's. I was mainstream, I believed what I saw on t.v and I was certain that we would be warned of health risks if there were any. 

Then, I became a Naturopath. I researched foods, and learned about what the body requires to function efficiently. Wow, was I blown out of the water to find out that eating eggs in their whole form (no egg-white omelettes for me!) and choosing organic, full-fat dairy was so much healthier than any low-fat product that had been deceivingly marketed as 'healthy'.

About dairy- Yes, it is high in calcium, children need calcium for strong teeth and bones. We've heard this time and time again. But did you know that you require fat and fat soluble vitamins to absorb calcium efficiently? The skimming of the fat from the milk, and the processing (pasturisation and homogenisation) actually make phosphorus more bioavailable, and calcium less bioavailable. Calcium and phosphorus compete for absorption, and phosphorus wins. What are you left with? Brittle bones! Not to mention, the possibility of multiple fat soluble vitamin deficiencies (Vitamin D being the most common).  

Fat naturally brings about feelings of satiety (fullness). Often, milk solids (a by-product of dairy processing) are added to low-fat dairy in order for it to have a certain fake creaminess. Milk solids are a highly processed additive that many people show allergy or intolerance symptoms to. Low-fat dairy also requires synthetic vitamins to be added back into the product whilst being manufactured, as they are lost in the skimming process (it is no longer a whole food).

This is the tip of the iceberg when it comes to what they don't tell you about the processing of low-fat dairy products. I actually don't understand why they would take something so naturally beneficial and process it so much, it barely resembles the original food (nutritionally).

Saturated fats are necessary in your diet. There you go, I said it. If coupled with an antioxidant rich diet and exercise, they probably won't cause heart disease. 

Saturated fats: 

• Form the necessary building blocks for cholesterol to make healthy hormones (as many of you know, hormones rule our lives!), 
• Keep cells fluid-like so nutrients and wastes can pass easily in and out of the cell. If you lack fat in your diet, you might notice how fatigued you feel. This could be from cells in your body being over burdened with toxins, as they are not freely being excreted.
• Assist in padding around the organs as protection, and also serve as a storage place for excess wastes and hormones. One of the main reasons why it is important to take liver detox and weight loss slowly. (When the fat cells are released, so are the excess toxins, which can cause headaches, sluggishness and fatigue).

What about the 'good fats' you hear about? 

Avocado, Nuts and Seeds, Fish and Coconut, to name a few, are high in essential fatty acids, Omega 3,6 &9, along with antioxidants, fibre and many vitamins and minerals. They are considered health promoting, and assist your body to combat inflammation, digestive upset such as constipation, dry skin or hair & brittle nails. Fats are essential for proper nerve activity, vitamin absorption and immune system function.
If you are on a low-fat diet, these health promoting foods are crossed off the list (except maybe fish). I highly recommend you include these in your daily eating plan. They not only taste great, but they are easy to cook, and are so good for you! 

In regards to portion sizes, each and every person is different, however, you could aim for:

Half an avocado a day
1-2 handfuls of soaked nuts per day (Soaking makes them easier to digest)
Deep sea oily fish (mackerel, cod, sardines, halibut) 3-4 times per week (150gm per person)
A teaspoon of coconut oil with each main meal is linked to increased satiety, increased liver metabolism of fats, better energy levels (the liver uses the medium chained fatty acids in coconut oil as a fuel source), and normalised cholesterol levels. Give it a try, it is delish!

No one needs to be on a strict low-fat (or no fat) diet to lose weight. Fats are a natural and necessary part of a healthy eating plan. You might be interested in some of the information written by Weston A Price. Read more HERE.

I read a great little quote one day "Whenever you see the words 'low fat', think 'chemical shit storm". Take a look at the ingredients on the packet. You'll know what I mean.