The negative perception of fat is often attributed to its association with various health concerns, such as high cholesterol and heart disease. However, it is important to recognize that not all fats should be vilified, as some offer benefits for our overall well-being.
The debate surrounding low-fat diets centers around replacing saturated fats commonly found in meat and dairy products with low-fat alternatives and unsaturated fats sourced from vegetables, nuts, and seeds.
In recent years, studies conducted by the University of Bergen in Norway and the University of Limerick in Ireland have challenged the long-standing belief that a low-fat diet is the key to a healthier heart.
The research conducted in Limerick suggests that dairy products can have a positive impact on cardiovascular health in humans. On the other hand, a smaller study carried out in Bergen concluded that high-quality saturated fats do not elevate levels of “bad” cholesterol in the bloodstream.
In light of these findings, a well-respected expert has expressed concern regarding the potential negative effects of a low-fat diet on the risk of developing dementia.
Patrick Holford, the Founder of the Food for the Brain Foundation, explains two reasons why a low-fat diet can increase the risk of dementia.
Firstly, such a diet is deficient in essential omega-3 fats, which have been shown to elevate the risk of dementia by 20 percent.
Secondly, when fats are removed or reduced, they are often replaced with carbohydrates. This alteration increases the glycaemic load (GL) of the food, leading to elevated blood glucose levels.
Individuals in midlife with high blood glucose, even within the upper normal range, face heightened brain atrophy, impaired cognition, and an increased risk of dementia.
The claim made by the expert is supported by research published in the European Journal of Nutrition. The study examined 208 participants aged between 64 and 93 years, evaluating their diets using a food frequency questionnaire and assessing cognitive capacity through examinations.
The findings indicated that “prudent” dietary patterns, including fruits, vegetables, fish, low-fat dairy, and limited red meat consumption, were associated with better cognitive function.
In contrast, individuals following a typical “Western” diet, which is high in red meat and white bread but low in fruits and vegetables, exhibited poorer cognitive performance. The research team concluded that a high glycaemic diet is linked to inferior cognitive performance.
To ensure an adequate intake of omega-3 fats, it is essential to incorporate certain foods into your diet. While saturated fats are responsible for increased health risks, unsaturated fats, such as omega-3s, possess health-promoting properties.
These essential fatty acids are crucial for maintaining the structure and function of brain cells and have been associated with a reduced risk of cognitive decline.
Good sources of omega-3s include salmon, mackerel, sardines, anchovies, walnuts, flaxseeds, and chia seeds. By including these foods in your meals, you can enhance your omega-3 intake and potentially mitigate the risk of dementia.
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