How much fat is too much??

[vegkara]

Hi Jeff:

I have a concern for you. I just finished reading "The McDougall Program 12 Days to Dynamic Health."

What a wonderful book. I am convinced by Sam and Sally Waterman, that the McDougall diet is the way to go. (I have previously been on South Beach, WW Core and Eat to Live.)

What I am wondering, however, is in regard to the fact that there is basically no fat on this program. Don't certain vitamins like A, D, E, and K need fats as a macronutrient to help with absorption? I love nuts and avacados and was somewhat dismayed to find that Dr. McDougall only allows very small portions. Same with tofu....he states that it is to fattening to be a regular part of the program.

Also, don't you need fat for healthy nervous system function? And glossy hair and smooth skin? I am just wondering if I am being an alarmist. Obviously many people on this plan are healthier than they have ever been, so fat must not be as critical as I think.

Can you please offer some help where fats are concerned? I'm confused. Also, I wanted to mention that since starting the McDougall program, I feel better mentally. I was on WW Core and probably wasn't getting enough carbohydrates. Since I have upped the amount, my mood has improved. I'm sure there is a link!

Thanks much.

[JeffN]

Hi Kara

What I am wondering, however, is in regard to the fact that there is basically no fat on this program.

This is not entirely true. Depending on what foods you eat and how much of them, your diet will average around 7-12% fat, and maybe even a little more or a little less.

Oatmeal is 16% fat. Kale is 13% fat, Chick peas are 14% fat and raspberries are 11% fat. That is not even counting the occasional tofu or rich food that may be as high as 50% fat or more.

Also, remember that we build elephants, bulls and other large herbivorous animals on nothing but green leafs, hay and other vegetation.

Don't certain vitamins like A, D, E, and K need fats as a macronutrient to help with absorption?

Natural foods already contain all the fat in them you need to absorb the nutrients in them. You can read my comments on this issue in this thread...

http://www.drmcdougall.com/forums/viewtopic.php?t=5939

I love nuts and avacados and was somewhat dismayed to find that Dr. McDougall only allows very small portions. Same with tofu....he states that it is to fattening to be a regular part of the program.
.

We all love nuts and avocados. But they are very rich foods. In a natural environment, they would have been very rare, and so we would not have had access to enough of them to overeat on them.

However, the issue with them is not just the amount of fat, but that the amount of fat makes them very calorie dense and very easy to overeat on. And, as weight is an issue for about 70% of Americans (and growing), we have to consider this important issue.

You can read more about this and my comments in these threads

http://www.drmcdougall.com/forums/viewtopic.php?t=6032

http://www.drmcdougall.com/forums/viewtopic.php?t=6004

http://www.drmcdougall.com/forums/viewtopic.php?t=6067

Also, don't you need fat for healthy nervous system function? And glossy hair and smooth skin? I am just wondering if I am being an alarmist. Obviously many people on this plan are healthier than they have ever been, so fat must not be as critical as I think. .

Humans can make all the fat they need very easily and that is why most fat is not considered "essential". It is not essential that we eat it.

The only fat you must eat is "essential fat" and the known recommendations for essential fat is about 1-3 % of calories. The minimum amount is about .5 grams per day and the Adequate Intake recommended by the NAS is 1.1 to 1.6. This is less than 1/2 a tsp.

The long lived Okinawans get under 9% of their calories from fat. Same with the Pimas, the Tarahumara and the native Hawaiians and many other native cultures who are virtually disease free.

The Chinese centenarians get only slightly more.

You will find more about this in these threads.

http://www.drmcdougall.com/forums/viewtopic.php?t=6293

http://www.drmcdougall.com/forums/viewtopic.php?t=6129

http://drmcdougall.com/forums/viewtopic.php?t=5868

Also, I wanted to mention that since starting the McDougall program, I feel better mentally. I was on WW Core and probably wasn't getting enough carbohydrates. Since I have upped the amount, my mood has improved. I'm sure there is a link!

Thanks, I just posted comments on that very issue, that a high carbohydrate diet is essential for a good mood. You can read about it here..

http://www.drmcdougall.com/forums/viewtopic.php?t=6297

It is a big change but one well worth making it.

In Health
Jeff