A new study adds to the growing body of research exonerating dietary fat from another of the many ills it’s been blamed for.
Poor dietary fat. It gets scapegoated for so many things. Obesity, diabetes, heart disease, you name it, I guarantee you it’s been blamed on eating too much fat.
Trouble is, it’s just not true.
Don’t believe me? Listen to Walt Willett.
Walter Willett, MD, DrPH, is Chairman of the Department of Nutrition at the Harvard School of Public Health, one of the most respected nutritional researchers in the world, and head of two of the most famous ongoing studies of diet and disease ever undertaken. Here’s what he said to Harvard University World Health News in an interview on March 29, 2000:
“The relationship of fat intake to health is one of the areas that we have examined in detail over the last 20 years in our two large cohort studies: the Nurses Health Study and the Health Professionals Follow-up Study.
We have found virtually no relationship between the percentage of calories from fat and any important health outcome.”
OK, got that?
Dietary fat isn’t related to anything, not diabetes, not cancer, not even obesity.
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The type of fat? Yup. (Trans-fats, for example, which makes everything worse, and omega-3’s for example, which make everything better.) And the type of carbohydrate? Definitely. But the percentage of fat?
Nada. Zilch.
Now a new study adds to the research supporting what Willett has been saying for a decade. In this study, published in the American Journal of Clinical Nutrition, researchers investigated the relationship of dietary fat to breast cancer risk by using estimates of fat intake from both food diaries and food-frequency questionnaires, pooled from four different prospective studies in the United Kingdom.
They took a total of 657 cases of breast cancer in premenopausal and postmenopausal women and matched them with 1911 control subjects. They recorded nutrient intakes from food diaries and food frequency questionnaires and cross tracked the results with breast cancer. Specifically, they were looking for any association between the incidence of breast cancer and the intake of saturated, monounsaturated or polyunsaturated fat.
They found none.
As a matter of fact, a slightly protective effect was found when the amount of fat in the diet was higher. The participants in the highest (compared to the lowest) quintile of “percent calories from fat” actually had about a 10% reduction in the likelihood of breast cancer.
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Now if this seems to contradict what you may have heard about fat and cancer, let me clarify.
Extra fat on your body- especially when you have a lot of it—is a risk factor for cancer. That’s because your fat cells are little endocrine organs, pumping out all kinds of hormones and inflammatory compounds some of which can increase the risk for cancer.
But fat on your hips ain’t fat on your plate, and they are not the same thing. You don’t get fat from eating fat, you get fat for many reasons one of which is eating more food than your body needs. It doesn’t matter a whit what percentage of that extra food comes from fat; and if you’re lean– and eating just the right amount of food to stay that way– it also doesn’t matter what percentage of that food is fat.
In fact, since fat has virtually no effect on insulin, a bunch of of calories from fat will not stimulate your fat storing hormone the way an identical number of calories from cereal or sugar will.
Bottom line—do something about fat on your hips. But don’t worry so much about fat on your plate—as long as it’s not trans-fat, and as long as it came from whole food sources, and as long as it isn’t damaged by high heating or reheating, the fat on your plate is nothing to worry about.
Thanks for pulling this info together JB. I’m more than excited as I drink my coffee with grass fed heavy cream and eat my two free range organic eggs with veggies for breakfast. No doubt some people will still fear the fat and stay unhealthy and miserable. I’ll do my best to spread the work in my work–and send more people over here.
Look forward to our call next week during the Missing Midlife Manual Experts Series. We’ll shed light on more of the myths.