4 common myths about fats

Updating dietary recommendations in recent years has sparked a wide debate about the role of fats in the diet, after they had been associated for decades with weight gain and heart disease.

But nutritionists and doctors today assert that much of what we think about fats may be based on outdated or overly simplistic concepts.

In this report, we review four common myths about fats, and what recent research says about them.

Fat is not just an energy store

Body fat was previously viewed as merely an energy store or a means of thermally insulating the body, but recent research has shown that it plays a complex biological role, functioning as an active organ that produces hormones and communicates with the brain and immune system.

However, scientists warn against a particular type of fat called visceral fat, which is fat that accumulates around internal organs, as it is linked to an increased risk of chronic diseases such as heart disease and diabetes.

Common myths about fats

1.Fat should be reduced to a minimum.

For many years, the prevailing belief was that reducing fat as much as possible was the best health option. But nutrition experts believe this advice is outdated.

Recent studies indicate that the type of fat is more important than the quantity, and that the focus should be on the overall quality of the diet rather than simply reducing fat intake.

Experts emphasize 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 is not true that all fats are bad for your health. There are beneficial fats, such as monounsaturated and polyunsaturated fats, which help improve cholesterol levels and reduce inflammation.

Its most important sources include:

1.  virgin olive oil
2.  avocado
3.  Nuts and seeds
4.  oily fish such as salmon

Conversely, experts advise reducing saturated fats, so that they do not exceed about 10% of total daily calories, especially for people at risk of heart disease.

3. Being thin means better health

A common misconception is the belief that a thin person is automatically healthy.

But experts point to a phenomenon called “Skinny Fat” or what is scientifically known as the “Skinny on the outside, fat on the inside” syndrome, where a person appears thin but has an accumulation of visceral fat around the organs.

These individuals may be more prone to problems such as:

1.  insulin resistance
2.  fatty liver
3.  High triglycerides
4.  Metabolic syndrome

4. The amount of fat is more important than its location in the body.

Studies suggest that where fat is stored in the body may be more important than how much of it is.

Visceral fat, which accumulates around the abdomen and internal organs, is associated with greater health risks compared to subcutaneous fat, which is less metabolically active.

Therefore, experts believe that measurements such as waist circumference, cholesterol levels, and blood sugar may give a more accurate indicator of health than weight alone or body mass index.

Ultimately, not all fats are bad. The most important thing is to choose healthy fats and maintain a balanced diet, paying attention to visceral fats, which pose the greatest risk to health.