Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. Fat is an important part of a healthy diet. Rather than adopting a low-fat diet, it’s more important to focus on eating beneficial “good” fats and avoiding harmful “bad” fats.

Findings from the Nurses’ Health Study ( 4) and the Health Professionals Follow-up Study ( 5) show that no link between the overall percentage of calories from fat and any important health outcome, including cancer, heart disease, and weight gain.

Our bodies digest these refined carbohydrates and starches very quickly, affecting blood sugar and insulin levels and possibly resulting in weight gain and disease.

When food manufacturers reduce fat, they often replace it with carbohydrates from sugar, refined grains, or other starches.

Contrary to past dietary advice promoting low-fat diets, newer research shows that healthy fats are necessary and beneficial for health. When it comes to dietary fat, what matters most is the type of fat you eat.

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