Khaberni - The update of dietary recommendations in recent years has sparked a broad discussion about the role of fats in the diet, after they had been associated with weight gain and heart disease for decades.
However, nutrition experts and doctors today confirm that much of what we believe about fats might be based on outdated or overly simplified concepts.
In this report, we review four common myths about fats and what recent research says about them.
Fats are not just an energy store
In the past, body fats were seen merely as a store of energy or a means of thermal insulation, but recent research shows that they play a complex biological role. They act as if they are an active organ producing hormones and communicating with the brain and the immune system.
However, scientists warn about a specific type of fat called visceral fat, which accumulates around internal organs. It is associated with an increased risk of chronic diseases such as heart disease and diabetes.
Common myths about fats
Fats should be minimized
For many years, the prevailing belief was that reducing fats as much as possible was the healthiest choice. But nutrition experts now see this advice as outdated.
Recent studies suggest that the type of fats is more important than their amount, and the focus should be on the quality of the diet as a whole rather than just cutting fats.
Experts confirm that fat-free diets often replace fats with sugar or refined carbohydrates, which may be more harmful to health.
2. All fats are harmful
It's not true that all fats are bad for health. There are beneficial fats like monounsaturated and polyunsaturated fats that help improve cholesterol levels and reduce inflammation.
And among their most important sources are:
Virgin olive oil
Avocado
Nuts and seeds
Fatty fish such as salmon
Conversely, experts recommend reducing saturated fats, so they do not exceed about 10% of the total daily caloric intake, especially in people prone to heart disease.
3. Thinness means better health
It is a common misconception to believe that a thin person automatically enjoys good health.
But experts refer to a phenomenon called "Skinny Fat" or scientifically known as "thin on the outside, fat on the inside", where a person appears thin but has a buildup of visceral fats around the organs.
And these individuals may be more susceptible to problems such as:
Insulin resistance
Fatty liver
High triglycerides
Metabolic syndrome
4. The amount of fats is more important than their location in the body
Studies suggest that where fats are stored in the body may be more important than their quantity.
The visceral fats that accumulate around the abdomen and internal organs are linked to greater health risks compared to fats found under the skin, which are less metabolically impactful.
Therefore, experts believe that measurements such as waist circumference and cholesterol and blood sugar levels may give a more accurate indicator of health than just weight or body mass index alone.
In the end, not all fats are bad, and what's most important is to choose healthy fats and maintain a balanced diet, while paying attention to visceral fats which pose the greatest health risk.
