Does "Fat Free" Make Good Dietary Sense?

Eliminating fats from our diets altogether and increasing proteins presents multiple problems. Very little protein is fat-free, so increasing proteins and eliminating fat from the diet would be nearly impossible, unless only plants are consumed which are not the best source of proteins available (Grosvenor & Smolin, 2006). Proteins from animal sources supply B vitamins, iron, zinc, and calcium; plant sources of protein supply some B vitamins, iron, zinc, and calcium, but may not be as easy to absorb as protein from animal sources (Grosvenor & Smolin, 2006). Too much protein has been associated with kidney problems, loss of calcium, and dehydration (Kids Health, 2005).

Unsaturated fats in the diet provide several benefits. Polyunsaturated fat, used instead of saturated fats, can decrease LDL cholesterol, but heavy use of omega-6 fats may cause a drop in HDL cholesterol; however, omega-3 fatty acids can drop LDL cholesterol without interfering with HDL cholesterol, prevent the accumulation of artery plaque buildup, decrease inflammation, and may also reduced blood clotting, blood pressure, and the risk of heart disease. Monounsaturated fats can also decrease risk of heart disease and reduced LDL cholesterol while not dropping HDL cholesterol. (Grosvenor & Smolin, 2006)

It is common knowledge that oil and water do not mix, so how are fats moved through the body so they can be digested, absorbed, and stored? Fat is emulsified by bile in the small intestine enabling fat to mix with water which is necessary for the body to digest and absorb it. The mixture of fat and bile is called micelles. The pancreas releases lipase into the small intestine to digest triglycerides. Water soluble fats are absorbed directly into the blood. Fatty acids are turned back into triglycerides in the mucosal cells of the small intestine and encompassed by chylomicrons which are lipoproteins that move fats from the mucosal cells to the lymph, then fats are absorbed into the blood where they are carried to cells throughout the body. In the large intestine, the fats that have not been absorbed are metabolized by bacteria. Very little fat escapes digestion to be eliminated in the feces. (Grosvenor & Smolin, 2006)

Adipose tissue not only stores fat in the form of triglycerides for energy and padding around internal organs and under the skin, but it also acts as an insulator to regulate body temperature. Fat is stored as a structure in the cells of the brain and nervous systems and in all the cell's membranes to safeguard their internal environment and lubricate the skin. (Grosvenor & Smolin, 2006)

Eliminating fats from the diet is a bad idea, because fats are needed to absorb Vitamins A, D, E, and K which are vital to bone building, eye sight, use of calcium and phosphorus, reproduction, cell division, red blood cells, skin, and membranes (American Academy of Family Physicians, 2006). Eating too much or too little of anything is not a healthy choice. A healthy diet should be approached with the goal of: all things in moderation.

References

American Academy of Family Physicians. (2006). Vitamins and minerals: What you should know.

Grosvenor, M. B., & Smolin, L. A. (2006). Nutrition: Everyday choices. New Jersey: John Wiley & Sons, Inc.

Kids Health. (2005). A guide to eating for sports.