Low-fat Diets

My grandfather died of pancreatic cancer, which is among the most lethal forms of cancer. Specific dietary factors may play a significant role in this deadly disease’s development. The expansive National Institutes of Health and American Association of Retired Persons co-sponsored study was the first to separate out the role of fats from animal sources, including meats, dairy products, and eggs, versus plant sources, such as those in nuts, seeds, olive and vegetable oils, as well as avocados. The consumption of fat from all animal sources was significantly associated with pancreatic cancer risk, but no correlation was found with the consumption of plant fats. Indeed, different fats affect risk differently.

Not all fats affect our muscle cells similarly either. For example, palmitate, the saturated fat found mostly in meat, dairy, and eggs, causes insulin resistance, while oleate, the monounsaturated fat found mostly in nuts, olives, and avocados, may actually protect against saturated fats’ detrimental effects. Saturated fats may result in the accumulation of more toxic breakdown products and free radicals, and can cause inflammation and the dysfunction of the little power plants in our cells (mitochondria). Monounsaturated fats, however, are more likely to be detoxified by the body or safely stored away.

We can retrain our taste preferences to opt for low-fat foods over fatty options. Our tongue may actually become more sensitive to fat, and the more sensitive our tongue becomes, the less butter, meat, dairy, and eggs we may eat.

Plant-based diets tend to be lower in fat and may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure, as well as improve body weight, blood sugar levels, ability to control cholesterol, and emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.

The information on this page has been compiled from Dr. Greger’s research. Sources for each video listed can be found by going to the video’s page and clicking on the Sources Cited tab. References may also be found at the back of his books.