You Need Fat in Your Diet to Reap Cancer-Prevention Benefits of Vegetables

The conventional wisdom of eating no-fat/low-fat diet may be lacking scientific support these days. Wendy White, an associate professor of food science and nutrition at Iowa State University, conducted a study that shows eating salad vegetables with fat promotes the absorption of lycopene, alpha and beta-carotenes. These nutrients are needed by your
body to prevent heart disease and cancer, so eating salad and vegetables devoid of fat deprives your body of these healthy substances.

In the 12-week study participants, between the ages of 19 and 28, ate salads of romaine lettuce, spinach, cherry tomatoes and carrots topped with an Italian dressing containing 0, 6, or 28 grams of canola oil. Hourly blood samples were collected for eleven hours after each meal and sent to Ohio State University to be independently tested.



They found that essentially NO beta-carotene was absorbed when salads eaten with fat-free dressings. Significantly more absorption of lycopene, beta and alpha-carotenes was absorbed when low-fat and full fat dressings were eaten with the salads. The best nutrient absorption occurred when salads were eaten with the full fat dressing.

This information is consistent with the US dietary guidelines which support a diet moderate in fat verses low or no-fat. The confusion persists as we have been persuaded that “fat is bad for us” for a variety of reasons. Mother Nature has provided
us with a variety of fats such as nuts, seeds, avocado, butter, cheese and olive oil which when used in conjunction with a diet of fruits vegetables, grains and whole meats forms the basis of a healthy diet. Avoiding all processed oils and foods
fried in them is an important part of creating a healthy diet. Important fat-soluble vitamins such as Vitamin A, D, E and K can only be absorbed when eating a diet containing fats. As well a balanced diet with nutritious fats helps reduce the cravings
for carbohydrate and sugar laden foods which are the main contributors to the epidemic of obesity in this country.

The take-home message-eat plenty of healthy fats in your diet and enjoy them knowing it is the healthy thing to do!!

Dr. Susan R. DeLaney, ND
The Wellness Alliance
301 W. Weaver St.
Carrboro, NC 27510
919-932-6262
DrDeLaneyND@Gmail.com
www.thewellnessalliance.com