Butter, nuts, egg yolk, whole milk… You run away like the plague foods high in cholesterol, in favor of low-fat substitutes? Know that this is not always a good idea. And for good reason, many received ideas persist about fatty foods, so much so that a number of them are often wrongly demonized.
In a recent article published on the site Healthlinedietitian Jillian Kubala dismantles nine common myths about dietary fat and cholesterol. We present three of them to you.
Of course, it’s all a matter of fairness. It is not a question of storing all your good food principles in the closet and slapping yourself with fatty products. But maybe of reintegrate into your diet certain foods that you have been depriving yourself of for years. Remember that to live old and healthy, the benefits of a varied and balanced diet are well established.
One of the most common myths is that eating foods high in fat necessarily leads to weight gain. In reality, it is only if we consume them in excess that they make us fat – and this, like any other macronutrient consumed in too large quantities.
In contrast, consuming fatty foods as part of a healthy, balanced diet does not lead to weight gain. On the contrary, it can even help you slim down and stay full between meals.
“In fact, numerous studies have shown that eating high-fat foods, which include whole eggs, avocados, nuts, and whole dairy products, can help stimulate weight loss and the feeling of satiety”, specifies the dietician. “Additionally, very high-fat, low-carb diets, such as the ketogenic diet, have been shown to promote weight loss.”
Jillian Kubala specifies, however, that the quality of the food consumed is important. Eating fat, yes, but good fats! Conversely, the consumption of ultra-processed and high-fat foods, such as bakery products, fried foods or fast food tends, on the contrary, to make you fat. Not to mention that they promote health problems such as diabetes, high cholesterol and cardiovascular disease.
Foods high in cholesterol are bad for your health
Another common misconception is that foods high in cholesterol are necessarily unhealthy. However, many of them are, on the contrary, very healthybecause they are full of good nutrients ! Take them eggs, for example. Although the yolk contains a large amount of cholesterol, it also contains vitamin B12, choline and selenium, which are excellent for the body.
Often shunned for its fat content, cheese is not to be banned either. A 12-week study in 162 people found that consuming 80 grams of full-fat cheese per day (which is considered high intake), did not raise LDL cholesterol more than the same amount of low-fat cheese in bold. In addition, this food is a source of calcium, protein and vitamins A and B. However, it is recommended to limit yourself to a portion of 30 to 40 g per day, because of its high calorie content. the plain whole milk yogurtmeanwhile, is rich in protein and calcium.
“Healthy” foods: a question of nutrients
Other foods that have a bad reputation: offal. However, a simple piece of 28 grams of raw liver provides more than 50% of the recommended daily allowance of copper, as well as vitamins A and B12. The shellfishalso high in cholesterol, are nevertheless an excellent source of protein, vitamin B, iron and selenium.
“Studies have shown that eating healthy, cholesterol-rich foods like eggs, fatty seafood and whole dairy products can improve many aspects of health,” says the dietitian. In contrast, not all foods high in cholesterol are healthy. Thus, ice cream, fried food and processed meat should be limited, regardless of his diet.
Margarine and all vegetable oils are healthy
We often think that margarine and vegetable oils are much healthier than animal fats, such as butter. However, this is not always the case… Indeed, margarine and certain vegetable oils, such as rapeseed, sunflower or soybean oils, are rich in omega-6 fatty acids.
While these are necessary for health, in low doses, our modern diets tend to be much too high in omega-6 and too low in omega-3. An imbalance that promotes inflammation and the development of health problems, such as mood disorders, obesity, insulin resistance, cognitive decline and risk factors for heart disease.
Problem: Rapeseed and sunflower oils are found in many everyday products, such as ready-to-use salad dressings and prepared meals. Although it has a reputation for being healthy, a study has shown that rapeseed oil consumption may be associated with increased inflammatory response and metabolic syndrome in man. Other work has shown that replacing saturated fat with omega-6 rich fats is unlikely to reduce the risk of heart disease…worse, it may even increase the risk of death.