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    Why do we need Dietary Fat for a Healthy diet overview by Mekdar.com
    لماذا نحتاج إلى الدهون الغذائية لاتباع نظام غذائي صحي ... مع مقدار

    Why do we need Dietary Fat for a Healthy diet - لماذا نحتاج إلى الدهون الغذائية لاتباع نظام غذائي صحي


    Learn why dietary fat is essential for a healthy diet and the history of fat in nutrition. Don't fear fat, embrace it for optimal health.

    When it comes to healthy eating, we often hear about the importance of limiting our intake of fat. However, not all fat is bad for you. In fact, some types of fat are essential for good health. 

    For many years, dietary fat has been a topic of discussion among health experts, nutritionists, and the general public. Some have touted it as the enemy of good health, while others have praised it as an essential nutrient. The truth is that dietary fat is an important part of a healthy diet, but like all nutrients, it should be consumed in moderation.

    In this post, we will explore different points of view on the uses of dietary fat in a healthy diet, including facts about dietary guidelines and different weight loss diets approaches towards dietary fat. We will also provide ideas on how to improve these guidelines.

     

     

     

     

     

     

    healthy fats, unsaturated fats, saturated fats, monounsaturated fats, polyunsaturated fats, omega-3 fatty acids, omega-6 fatty acids, essential fatty acids, fat intake, health benefits of dietary fat Mekdar

     
     

    Animal "Fats" were mentioned  in the Holy Quran, Surah Al-An'am (6), Verse 146

     "And For those who are Jewish, We forbade every animal with undivided hoofs and the fat of oxen and sheep except what is joined to their backs or intestines or mixed with bone. In this way We rewarded them for their violations. And We are certainly truthful."

     
     


    Historical Note

    For years, the nutrition community demonized fat as the culprit behind heart disease and obesity. However, recent research has shown that not all fats are created equal. In fact, some types of fat, like monounsaturated and polyunsaturated fats, can actually improve heart health and reduce inflammation in the body. This shift in thinking has led to a new understanding of the role of dietary fat in our overall health.

     

    Dietary Guidelines for Fat

    The dietary guidelines for fat intake have evolved over the years. In the 1970s, the U.S. government issued guidelines that recommended a low-fat diet to reduce the risk of heart disease. The idea was that saturated fat and cholesterol in the diet were the main culprits in raising blood cholesterol levels, which in turn increased the risk of heart disease.

    However, more recent research has called into question the role of saturated fat in heart disease. A meta-analysis of 21 studies involving nearly 350,000 participants found no significant association between saturated fat intake and the risk of heart disease. Another study published in the American Journal of Clinical Nutrition found that a high-fat diet did not increase the risk of heart disease, and may even have some protective benefits.

    Despite these findings, the current dietary guidelines still recommend limiting saturated fat intake to less than 10% of daily calories. They also recommend consuming more unsaturated fats, such as those found in nuts, seeds, and fatty fish. This is because unsaturated fats have been shown to have a beneficial effect on heart health.

    Weight Loss Diets and Fat

    There are many different weight loss diets that people follow, and they all have different recommendations when it comes to dietary fat. For example, the ketogenic diet is a high-fat, low-carbohydrate diet that has gained popularity in recent years. The idea behind this diet is that by limiting carbohydrate intake, the body will switch to burning fat for fuel, leading to weight loss.

    While the ketogenic diet has been shown to be effective for weight loss, it is not without its risks. The high fat intake can lead to an increase in LDL (bad) cholesterol levels, which can increase the risk of heart disease. It can also lead to nutrient deficiencies if not done correctly.

    Other weight loss diets, such as the Mediterranean diet and the DASH diet, focus on consuming healthy fats, such as those found in nuts, seeds, and fatty fish, while limiting saturated and trans fats. These diets have been shown to be effective for weight loss, and have the added benefit of promoting heart health.

    Improving Dietary Guidelines for Fat

    While the current dietary guidelines for fat intake have evolved to reflect new research, there is still room for improvement. One area that could be improved is the recommendation to limit saturated fat intake to less than 10% of daily calories. As mentioned earlier, recent research has questioned the role of saturated fat in heart disease, and some experts believe that the recommendation should be revised.

    Another area that could be improved is the recommendation to consume more unsaturated fats. While these fats have been shown to have a beneficial effect on heart health, there is still some debate over which types of unsaturated fats are the most beneficial. Some experts believe that monounsaturated fats, such as those found in olive oil and avocados, are the most beneficial, while others believe that polyunsaturated fats, such as those found in fatty fish and flaxseed, are more beneficial.

    One way to improve the dietary guidelines for fat would be to take a more personalized approach. Instead of recommending a one-size-fits-all approach, the guidelines could take into account individual factors such as age, gender, and health status. For example, older adults may benefit from a higher intake of monounsaturated fats to help maintain cognitive function, while athletes may need a higher intake of healthy fats to support their energy needs.

    Another way to improve the dietary guidelines for fat would be to emphasize the importance of quality over quantity. Instead of just focusing on the amount of fat consumed, the guidelines could emphasize the importance of choosing healthy sources of fat. This could include recommending the consumption of whole foods such as nuts, seeds, and fatty fish, while limiting processed foods high in saturated and trans fats.

    In addition, the guidelines could also place more emphasis on the importance of balancing macronutrients in the diet. While fat is an important nutrient, it should be consumed in balance with other macronutrients such as protein and carbohydrates. By emphasizing the importance of balance in the diet, the guidelines could help individuals maintain a healthy weight and reduce their risk of chronic diseases.

     

    Nutritional Value

    Dietary fat plays many important roles in the body. It is a source of energy, helps absorb certain vitamins, and is crucial for healthy brain function. Different types of fats also have different nutritional values. For example, unsaturated fats, such as those found in nuts and avocados, can help reduce inflammation and improve cholesterol levels. Omega-3 fatty acids, found in fatty fish like salmon, have been shown to improve brain function and reduce the risk of heart disease. Saturated fats, on the other hand, should be consumed in moderation as they can increase the risk of heart disease 

     

     


    Conclusion
     In conclusion, dietary fat is an important nutrient that plays a role in many different functions in the body. While the dietary guidelines for fat intake have evolved over the years, there is still room for improvement. By taking a more personalized approach, emphasizing the importance of quality over quantity, and placing more emphasis on balancing macronutrients in the diet, we can help individuals maintain a healthy weight and reduce their risk of chronic diseases.

    Dietary fat is an important part of a healthy diet. By choosing the right kinds of fat, such as healthy unsaturated fats and omega-3 fatty acids, you can improve your heart health, brain function, and overall well-being. So don't fear fat - embrace it as part of a balanced diet!

    As with all aspects of nutrition, it is important to consult with a qualified health professional before making any significant changes to your diet.

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    Sources:
    Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010 Mar;91(3):535-46. doi: 10.3945/ajcn.2009.27725. Epub 2010 Jan 13. PMID: 20071648; PMCID: PMC2824152.

    Astrup A, Teicholz N, Magkos F, Bier DM, Brenna JT, King JC, Mente A, Ordovas JM, Volek JS, Yusuf S, Krauss RM. Dietary Saturated Fats and Health: Are the U.S. Guidelines Evidence-Based? Nutrients. 2021 Sep 22;13(10):3305. doi: 10.3390/nu13103305. PMID: 34684304; PMCID: PMC8541481.

     

    Waleed Foad

    Dr. Waleed Foad

    Physician Nutrition Consultant, For 15+ years

    Master degree in Public Health, Majoring: Nutrition


    Bachelor of Medicine, Bachelor of Surgery (MBBS)


    Alexandria University, Egypt.

    Posted on
    04 Apr 2023
    by:
    Walaa Foula

    Dr. Walaa Foula

    Physician Nutrition Consultant, For 17+ years

    Doctorate degree in Public Health, Majoring: Nutrition


    Bachelor of Medicine, Bachelor of Surgery (MBBS)


    Alexandria University, Egypt.

    Posted on
    04 Apr 2023
    by:
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