A low-fat diet would be protective for women’s health: according to a recent study, which analyzed 49,000 women aged 50 to 79 over a period of eight and a half years , those who ate a low-fat diet ( about 20% of total calories) had a lower risk of getting cancer, and breast cancer in particular. Women who consumed less or exactly 20% fat in their diet and had previously had breast cancer had a better chance of survival (about 50% more). The research doctor, Professor Chlebowski,explains that reducing dietary fat at any age improves health tremendously. And that the results obtained from the study, both for the length and the width of the evaluated sample, obtained by crossing the data and patient histories from 40 different cancer clinics, are of real importance.
Women who eat a low-fat diet also have better gut health.
The Cancer Project even recommends a maximum of 10% daily fat intake to reduce the risk of serious diseases, including cancer and cardiovascular disease. However, in order for our body to fully absorb the fat-soluble vitamins, the minimum daily fat consumption must not be less than 30-35 grams in all.
But how to do a low-fat diet, that is, with the minimum of fats to absorb the fat-soluble ones?
This minimum value is obtained by reducing fat to two tablespoons maximum of olive oil per day, consuming skim milk, skimmed dairy products and a few grams of fatty cheeses, lean or defatted meats, maximum one egg per day, cereals, legumes and fish. This more obviously seasonal fruit and vegetables. Even nuts and oilseeds should be reduced to an occasional consumption, as well as the consumption of meat and fish that are too fat, fatty cheeses in excessive quantities, butter but above all vegetable oils that contain too high values of omega6, inflammatory.
Here are some examples of low-fat diets that can be useful for both maintaining optimal weight and optimal health:
1) The Mc Dougall diet or High Starch Solution
2) The Ornish diet