The Truth About Fats Carbohydrates and Protein in the American Diet .With all the conflicting messages in the media and policies handed down by the government, which type of diet is the right diet? For nearly three decades, obesity, heart disease and high cholesterol, have been linked to the fat content in the American diet. Regrettably, the low fat foods of the 80 s have not resulted in healthier weights. In fact, quite the opposite has occurred, the obesity rates for Americans have doubled in the last 20 years, coinciding with the arrival of the low-fat revolution.
In 1964 Americans ate 39 percent of their calories from fat and only 13 percent were obese. Now, while most Americans get only about 33 percent of their calories from fat, two-thirds, more than 190 million Americans are overweight or obese. New studies are showing that, for weight loss, the type of fat consumed is more important than the total fat consumed.
Studies show that Americans today consider low fat content as the most important factor when they buy food and read food labels. The actual number of fat grams consumed per day has changed little since 1971 due to the increase in overall calories consumed daily. According to the National Health and Nutrition Examination Surveys (NHANES), American women increased their daily calorie consumption 22 percent between 1971 and 2000, from 1542 calories per day to 1877 calories. During the same period the calorie intake for men increased 7 percent from 2450 calories per day to 2618 calories.
Because of its prominence in fast foods and processed foods,
it is now estimated that an astounding 20 percent of calories in the American diet come from a single fat source: soybean oil. In fact, refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers, and sweets in the American diet as well as in fast food. These oils are sources of omega 6 fatty acids which increase inflammation. Before Americans relied so heavily on convenience foods, it is estimated that omega 3 and omega 6 fatty acid intake were roughly in balance. Today, omega 6 fatty acid intake far outweighs that of omega 3.
Omega 3 fatty acids reduce inflammation in the body. Unfortunately they are not as readily prevalent in the American diet; sources include walnuts, flax seeds, and fish.
This dietary imbalance may explain the rise of inflammatory related diseases like asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases, and has also been linked to depression, dyslexia and hyperactivity. Studies are now showing a strong link between the imbalance between omega-3 and omega-6 fatty acids, inflammation and obesity.
The low fat policy pushed in the 1980 s caused an increase in carbohydrate consumption. Women increased their carbohydrate consumption from 45.4 percent of daily calorie intake to 51.6 percent and men increased their calorie consumption of carbohydrate calories from 42.4 percent to 49 percent. During the same time, protein consumption for both men and women remained about the same. For long term weight loss to be obtained, total calories need to be addressed along with a focus on healthier fats.
