Does a Low Fat Diet Really Work?

Does a low-fat diet reduce a woman's risk of developing heart disease or cancer? A recent study conducted by the well respected Women's Health Initiative (WHI) has concluded the answer is no.

This $415 million dollar and eight year study followed 48,000 women whose ages ranged from 50 to 79 years old. One group was placed on a low-fat diet while the other group ate whatever they wanted. After the eight years, both groups had the same amount of breast cancer, colorectal cancer and heart disease.

Although the WHI is a highly regarded health group, questions have been raised about the validity of the results. For instance, the women in the low-fat group were to reduce their fat intake to only 20% of their daily calories. This was not an absolute for every woman. One year into the study found fat contributing to 24% of the calories, while after six years the number was 29%. This is only an 8% difference from the group of women who could eat whatever they chose.

Furthermore, the low-fat group was also asked to increase their fruits and veggie intake, when in fact they only added one more serving of these to their diet. Critics have suggested that if the low-fat women worked on keeping their fat intake even lower, and coupled it with eating a large amount of fruits and vegetables, that the study results might have been different.

Another question raised about this study concerns what types of fats the women cut back on. This study began in the early 1990's, when most doctors were recommending an overall cut in all fats. Today, it is known that the unsaturated fat found in items like olive oil, nuts and fish can be helpful to your body. The women in this study reduced both the "bad" and the "good fats," which may also have made an impact on the overall study results.

Whether this study is showing the whole picture or not, it has opened the doors for new discussion on how to eat healthy and reduce certain risk factors for cancer and heart disease. The bottom line is we should all eat healthier and keep a regular exercise routine. Eat fruits, vegetables, whole grains and beans. Consume low-fat dairy products and eat more fish, skinless chicken and lean beef and pork. Eating well will naturally help keep your weight down and reduce your risk for many health problems.

Additionally, when choosing your meals, steer toward the "good" rather than the "bad" of certain food groups. For instance, when eating carbohydrates - go for fruits, vegetables, beans and whole grains foods. Stay away from sugary carbs, chips and white breads. Fats should be unsaturated as found in fish, nuts, olives and olive oil. Steer clear of animal fat and trans fats as found in hydrogenated vegetable oils. Keep your portion sizes down and exercise daily.

Although the Women's Health Initiative study may seem disheartening at first glance, it can be used as a wakeup call to all of us who try to eat well and stay in shape. And remember, it may not be just the fat we reduce, but the type of fat we consume that will make a difference.