Don't Lose the Fat: Why Some Diet Gurus May Have Steered You Wrong

Copyright (c) 2006 Debbie Fontana

It's become a mantra. Fat is bad.

At least, that's what almost all the diet gurus say.

But did you know that when we cut too much fat from our
diets, we may be eliminating the very element we need to
absorb the vitamins and nutrients that keep us healthy.

That's because certain vitamins, especially in fruits and
vegetables, are "fat-soluble." In other words, your body
can't absorb nutrients unless enough fat is present.

So if you're constantly eliminating the fat from your diet
to cut calories or to follow the latest warnings, you may
be getting far less healthful effects from your salads,
other vegetables and fruits.

In studies released in 2004 and again this year by Ohio
State University, researchers found that the absorption of
carotenoids from yellow, orange, and red vegetables is
better when you eat them with some fat. Carotenoids are
believed to have cancer-fighting properties.

Here is a partial list of some fat-soluble compounds that
may be absorbed better if you eat them with fat:

1. Beta Carotene. This can be found in foods such as
cantaloupe and carrots.

The researchers suggest eating salads with full-fat rather
than low-fat or no-fat dressings. So if you put carrots in
your salad, full-fat dressing may help you to absorb the
nutrients.

But with so many people unable to stay on strict low-fat or
veggie diets, why not choose something that tastes a little
better? For example, something that people in Pittsburgh
once called a Boston cooler.

You cut a cantaloupe in half (leave the rind on), clean the
seeds out of the middle, and put a scoop of chocolate or
vanilla ice cream in the hollow of the half-melon.

Then place the half-melon in a bowl so it doesn't fall over
when you try to eat it. You eat the ice cream and the melon
with a spoon.

It's about 250 calories, but it's a great snack or dessert.
You get to indulge with ice cream, but still get some good
nutrients from the cantaloupe.

It's also filling. So you shouldn't be as hungry as when
you just nibble on a salad.

And the best part is that the fat in the ice cream may
enhance your body's ability to absorb the fat-soluble
compounds from the cantaloupe. (Although no one knows for
sure at the moment.)

2. Lycopene. This is the red carotenoid found in
watermelon, tomatoes and pink grapefruit.

It's also a potential cancer fighter. Researchers have
shown that our bodies absorb the lycopene in tomatoes more
efficiently as sauce, juice or ketchup.

Here again, rather than always eating salads with full-fat
dressing, why not try cheese ravioli with tomato sauce?
It's a tasty, satisfying dinner.

And you may be enhancing your absorption of the lycopene in
the tomato sauce with the cheese in the ravioli.

3. Vitamin E. This can be found in broccoli, mangoes,
peanuts and spinach.

Some research suggests that vitamin E can help your heart
and possibly prevent blood clots. But the results aren't
conclusive yet.

However, a recent German study with rats showed that eating
trans fats actually slowed the absorption of vitamin E when
compared to other types of fats. So this may get tricky.

4. Lutein. This antioxidant can be found in dark green,
leafy vegetables like spinach and also in egg yolks.

Lutein is supposed to help your skin and your eyes,
particularly in reducing the risk of macular degeneration.

I find it interesting that we're allowed to eat eggs again
when the food police vilified eggs for so many years -
particularly egg yolks.

Have we also gone too far in vilifying fat?

So before you completely cut the fat from your diet, think
about the nutrients you may be missing.

Now I'm not saying we should eat only high-fat foods.

But while it's not healthy to go to extremes with high fat,
it seems as though it's not healthy to go to extremes with
low fat, either.

Maybe it isn't only the fat that's making us fat, but also
the number of calories we consume. Some moderation in both
areas just might do the trick.

And I believe people are more likely to lose weight if they
like the foods they eat.

So talk to your doctor about whether you really need to cut
so much fat from your diet. Or is it healthy to have a
little ice cream or ravioli once in a while?

His answer might surprise you.

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Debbie Fontana is a full-time author and business owner who
writes about health, weight loss, looking great, and
feeling fantastic. She created the delicious I Love to
Cheat lifestyle diet and the companion I Love to Cheat
Rewards Newsletter. She encourages her subscribers to
submit their weight loss problems, questions, and concerns.
Visit her at http://www.ILoveToCheatDiet.com