Five Myths About Dietary Fat


It is assumed that eating foods rich in cholesterol and fat may increase your risk of various diseases. But recent studies have disproven this notion. Experts are now recommending very low-fat diets to the people. There are many myths surrounding dietary fats and cholesterol. Here are some common myths about dietary fats that should be put to rest.

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Myth 01: Eating fat leads to weight gain

It is a common diet myth that eating foods high in cholesterol cause weight gain. But numerous studies have shown that consuming fat-rich foods may boost weight loss through a feeling of fullness. A certain amount of fat and cholesterol is a healthy and essential part of our balanced diet. But you should remember that consuming highly processed and fried foods may increase your risk of weight gain.

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Myth 02: Cholesterol-rich foods are unhealthy

Many people assume that cholesterol-rich foods are unhealthy. But that’s not the case always. It’s true that some cholesterol-rich foods like fried and processed foods should be limited in any healthy dietary pattern. But you don’t need to avoid nutritious, high cholesterol foods. In fact, many high cholesterol foods are full of nutrition that helpful for your overall health.

Myth 03: Saturated fat causes heart disease

This is still a debatable topic even among healthcare professionals. Some recent studies found that there is no consistent association between saturated fat intake and heart disease.  It is true that saturated fat can increase cholesterol levels. However, certain types of saturated fat may increase heart-protective HDL cholesterol. So you can include nutritious foods with saturated fat like full-fat yogurt, unsweetened coconut, and cheese in your healthy, well-rounded diet.

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Myth 04: Cholesterol-rich foods should be avoided during pregnancy

Many women think that they should avoid foods rich in fats, especially during pregnancy. But during pregnancy women need fat-soluble nutrients. Because these are more essential for mother and child. The baby needs dietary fat to develop the brain properly. So, fat-rich foods are very important to promote a healthy pregnancy.

Credit: Toa Heftiba

Myth 05: Consuming fat increases diabetes risk

Many dietary patterns recommend foods low in fat for the treatment of type 2 diabetes. For this reason, there is a misconception that eating dietary fat may increase the risk of diabetes. But consuming certain fat-rich food like fatty fish, full-fat dairy, avocados, olive oil, and nuts can improve your blood sugar and insulin levels. This type of trans-fat can potentially protect against diabetes development.


Moreover, you should plan your diet as a whole rather than your consumption of individual macronutrients. Your diet plan is a very important factor in disease prevention and health promotion.