פעט פויע, אָדער ווי צו האַלטן דערשראָקן פון פעט אויף אַ טעלער

It would be a mistake to believe that fat has always been classified as a harmful product – on the contrary, for a long time it was valued for its nutritional value, the ability to warm, give energy and make food tastier. The situation began to change rapidly in the late 1970s and early 1980s, when fitness, proper nutrition and the general passion for healthy lifestyles came into fashion. Fats have been blamed on almost half of all the problems of mankind and almost completely expelled from a healthy diet.

The starting point of this persecution was the famous “Study of Seven Countries”, published by the American professor Ansel Keys. Keys argued that a high-fat diet increases the risk of cardiovascular disease, since countries that traditionally eat fatty foods high in animal products are much more likely to die from heart attacks and strokes. In countries where carbohydrate and plant foods are preferred, fewer people experience these health problems.

Despite the fact that there were a lot of mistakes in Keys’s research (besides, he simply dismissed those countries that did not fit into his “anti-fat thesis”), his work had a huge impact on the development of the food industry and the health care system in the United States and other countries. The study was published in 1970, and by the 1980s, almost the whole world began to be afraid of fat.

To make the product sell better, it was enough to put the label “fat-free” on the label – and to buyers it began to seem “more useful”. It never occurred to anyone that it is almost impossible to remove fat from a product without sacrificing taste – completely fat-free food becomes a little less tasty than cardboard. That is why starch, sugar and other additives are added to all “healthy” low-fat yogurts, bread rolls and other products that improve their texture and taste.

By the end of the 1990s, it became clear that something had gone wrong: they ate less and less fat, and more and more sick with cardiovascular diseases, obesity, type II diabetes and Alzheimer’s disease, and, which was especially frightening, not only adults, but also children. Keys’s research was critically rethought, all the fabrication and manipulation of facts came to light. It also turned out that many of the studies stigmatizing fat as a dangerous macronutrient were sponsored by the food industry, especially the sugar and soda companies.

It would be unfair to say that absolutely all experts have united against fat – even at the peak of the “anti-fat fever”, many tried to convey the importance of fats for health. However, the amount that was considered sufficient was revised.

Over the past decades, it has become clear that lipids play a crucial role in the functioning of the endocrine system – for example, the production of sex hormones almost directly depends on fat. Cellular metabolism and the health of mitochondria, which are responsible for energy production in cells, are also directly dependent on lipids.

Our brain consists of almost 60% fat – in the scientific community there is an opinion that it was fat that made us smart in the course of evolution. In general, fat is an active participant in most processes in our body. It is not surprising that by excluding it from the diet, mankind has received a lot of problems. Today, nutritionists and other experts say that the diet of a healthy person can and should contain up to 30-35% of quality healthy fats. It is useful, because not all fats are equally good for health.

Margarine is also a fat, but its benefits, to put it mildly, are very doubtful – the so-called hydrogenated or trans fats do not contain the fatty acids necessary for the body, but instead disrupt the metabolism in and between cells, “sticking up” cell membranes. Alas, the food industry abuses this particular type of fat, because it allows you to store the product on the shelf in its original form much longer. Margarine and other trans fats are found in more than 85% of processed foods, sweets and other industrially produced foods, as well as in almost all fast food.

Among natural fats, too, everything is not so simple. Omega 3, 6 and 9 essential fatty acids, important for health, are contained in them in different concentrations and ratios. Our body is able to independently produce Omega-9, and it receives acids 3 and 6 from food. At the same time, Omega-6 is responsible for the activation of inflammation, and 3, on the contrary, fights inflammation.

The inflammatory process is far from always bad – it is a way to deal with certain disorders, but if this process becomes chronic, health problems cannot be avoided. Therefore, the ratio of these acids must be correct – ideally, it is approximately 1:4. In a typical diet of a modern person, it is different – 1:30, and in some countries even higher, up to 1:80.

So, hello, allergies, arthritis, diseases of the cardiovascular system, exacerbation of autoimmune diseases, the development of dementia and other degenerative diseases of the brain. In some cases, even mental problems, including depression, are associated with a lack of fat and an imbalance of fatty acids in the body.

Omega-6 is found in abundance in modern products, and therefore you should not worry about a sufficient amount of it. Experts advise focusing on omega-3s and choosing oils and foods rich in this particular fatty acid: fatty fish and fish caviar, avocados, pumpkin seeds and chia seeds, olive and coconut oils, herbs and eggs, nuts and nut butters (especially almonds). , hazelnuts and macadamia).

But sunflower, corn and rapeseed oils – the most popular in the food industry – are just rich in Omega-6 and contribute to the development of chronic inflammatory processes. When choosing vegetable oil, you should definitely pay attention to the method of its production: the best option is first cold-pressed oil.

Natural saturated fats, which are rich in beef, lamb and pork, butter and coconut oil, eggs and dairy products, are still hotly debated. The official position regarding their harm to health and especially to the cardiovascular system is increasingly refuted by new studies. Nevertheless, almost everyone confirms the harm of a high amount of fats, including saturated ones, provided that the diet has a fairly high amount of carbohydrates, especially simple ones.

As you add healthy fats to your diet, you should also watch your carbohydrate load, favoring whole grains and vegetables and avoiding sugars, including those considered healthy (like maple syrup or honey).

It is clear that the debate over the benefits and harms of high amounts of fat will shake the scientific community for a long time – for too long this macronutrient has been ostracized and caused fear. Nevertheless, even the most conservative experts agree that fat is important and necessary, and giving up to a third of daily calories to it is not a bad idea. Moreover, it perfectly saturates and makes any dish tastier.