Low-fat diets are not the miracle cure-all that they were once believed to be, notes Harvard School of Public Health. While the benefits might not be as big as once thought, you can still benefit from reducing the amount of fat in your diet. This is especially true if you're reducing saturated fats. Harvard School of Public Health points out that is not so much the amount of fat you consume but the type that makes all the difference. Eating more monounsaturated fats can reduce your risk of heart disease and diabetes.
Weight Loss
According to a 2006 study published in the Journal of the American Medical Association (JAMA), women who follow a low-fat diet lose more weight and are able to maintain the loss longer than women in other types of diets. This is true even without caloric restriction. The study paid particular attention to whether a low-fat, high-carbohydrate diet caused weight gain in menopausal women.
Lower Risk of Heart Disease
Dean Ornish, M.D., author of "Dr. Dean Ornish's Program for Reversing Heart Disease," is best known for his low-fat diet recommendations. The World's Healthiest Foods website reports that Dr. Dean Ornish believes a diet that contains 10 percent or less of fat can be used to reverse heart disease, lower cholesterol and prevent heart attacks. Ornish has led a number of trials to prove how a low-fat diet affects health. Results show a reduction in the amount of fat consumed can help with atherosclerosis, provide relief from chest pains and can slow the development of heart disease. Ornish has been criticized for being too strict when it comes to fat consumption. According to The Food Network website, the daily fat intake should stay under 35 percent.
Better Nutrition
People who eat a low-fat diet will usually make up for the lack of fats by adding more grains, fruits and vegetables to the diet. They will also be more likely to try alternative sources of protein, such as tofu and beans, since meats are too high in fat to be consumed regularly in this type of diet. According to the World's Healthiest Foods website, good low-fat diets usually encourage the ingestion of 100 percent whole grains and plant elements, both as a source of carbs and proteins. If the intake of fats is too low, your body might have trouble processing certain vitamins, so you might need to take omega-3 fatty acids or other supplements. Not only will these help with vitamin absorption, but they will also help improve your overall well-being.
References
- Harvard School of Public Health: Low-Fat Diet Not a Cure-All
- Wellness Letter: The Final (Maybe) Verdict on the Low-Fat Diet
- Food Network: The Pros and Cons of a Low Fat Diet
- "Journal of the American Medical Association"; Low-Fat Dietary Pattern and Weight Change Over 7 years: The Women's Health Initiative Dietary Modification Trial; Barbara.V.Howard and MedStar Research Institute Team; Jan. 2006
- The World's Healthiest Foods: The Dean Ornish Program
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