cover of episode Are low-fat diets bad for your health?

Are low-fat diets bad for your health?

2024/1/20
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ZOE Science & Nutrition
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Christopher Gardner
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Jonathan Wolfe
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Christopher Gardner：低脂饮食的概念在过去几十年里受到了很多批评，但这并不意味着所有脂肪都是有害的。我们需要区分不同类型的脂肪，例如饱和脂肪和不饱和脂肪。许多人对低脂饮食的理解存在偏差，他们往往会用精制碳水化合物来代替脂肪，这反而会对健康造成负面影响。健康的低脂饮食应该包含大量的全谷物、豆类和蔬菜等健康碳水化合物，同时也要摄入一定量的健康脂肪，例如不饱和脂肪。极低脂肪的饮食很难维持，并且可能导致营养不良。 Jonathan Wolfe：过去，低脂饮食被广泛宣传，因为人们认为过多的脂肪会导致心脏病。然而，现在我们知道，并非所有脂肪都是有害的，而且低脂饮食也可能导致人们摄入过多的精制碳水化合物，从而增加患糖尿病和非酒精性脂肪肝病的风险。我们需要更全面地看待饮食，选择健康的碳水化合物和脂肪，才能保持健康。 Jonathan Wolfe：公众对低脂饮食的认知存在误区，许多人仍然认为低脂饮食是健康的，这与长期的公众健康宣传有关。我们需要纠正这种误区，让公众了解不同类型脂肪和碳水化合物的区别，以及如何选择健康的饮食方式。 Christopher Gardner：Ancel Keys的七国研究虽然促进了低脂饮食的推广，但其结论被过度简化了。研究表明，地中海饮食（高不饱和脂肪，低饱和脂肪）和亚洲饮食（低脂肪）都与低心脏病发病率相关，但这并不意味着所有类型的低脂饮食都是健康的。我们需要关注饮食的整体构成，而不是仅仅关注脂肪的摄入量。

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Despite past misconceptions about fat's role in heart disease, low-fat diets remain popular due to long-standing cultural beliefs and public health messaging.

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Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.

Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain.

However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined grains, resulting in us opting for low-quality carbs over whole foods and whole grains.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the complexities of the low-fat diet, addressing its potential and pitfalls. 

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Timecodes:

00:00 Introduction

00:42 Topic Intro

02:11 Why do people still follow low fat diets today?

03:56 What happens in the body when you cut out fat?

05:26 Does a low fat diet make you healthier?

07:01 Is it possible to have a healthy low fat diet?

09:49 If you choose a low fat diet with healthy carbs, is it better than a high fat diet?

11:39 What happens if you remove all fat from your diet?

12:06 What's the verdict?

12:35 Outro

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Episode transcripts are available here).