The rising popularity and several studies proving the health and weight loss benefits of low-carb, high-fat diets have had individuals cutting on carbs and increasing fat intake.
However, nutrition experts over at Cohen Lifestyle Center warn that most fats can have bad effects on a person’s health.
Fast facts on fats
Fats can be classified into different types. The most dangerous type is trans fat, the by-product of a process called hydrogenation. This is found in margarine, butter, shortening, lard, baked goods, and French fries.
Saturated fats, on the other hand, are common in most diets. They are found in red meat, coconut oil, commercially prepared baked goods, and whole milk and other whole milk dairy products. Excessive amounts of saturated fats can also be bad for health, said Cohen Lifestyle Center.
Monounsaturated and polyunsaturated fats are considered “good” since they are healthier for the heart. These fats are liquid at room temperature and are found mostly in fish, vegetables, seeds, and nuts.
The dark side of fats
The goal of high-fat diets is to get the body into the state of ketosis, a metabolic process where a person burns stored body fat for fuel. As the body burns fat, it produces ketones in the liver. However, according to Cohen Lifestyle Center, when ketones are discharged, they stick to urine and breath, giving off a bad smell.
Aside from bad breath, it can also lead to kidney stones and gout.
While the diet itself has not resulted in an increase or decrease in kidney stones, doctors are seeing a new development: patients are eating more meat and fish, which can increase their calcium and uric acid levels and acidify their urine. This may lead to kidney stones. High levels of uric acid can cause gout.
Too much saturated or trans fat may increase inflammation and blood cholesterol levels. This can, in turn, increase the risk of heart diseases, stroke, and type 2 diabetes, especially when combined with refined carbohydrates.
Finally, embarking on a high-fat diet to lose weight might be counterproductive, as CLC notes that fat contains more calories per gram than protein or carbohydrates, so it contributes more to weight gain and, eventually, obesity.
“The bottom line: Fats have been linked to many health risks. Knowing how to separate the good from bad fats can make a difference. Take everything in moderation and stay healthy by exercising regularly and eating a well-balanced diet consisting of fruits, vegetables, lean protein, and whole grains,” Cohen Lifestyle Center said in a statement.
