Drinking butter and coconut oil is a good idea

Drinking butter and coconut oil is a good idea

Despite decades of anti-fat propaganda, studies suggest that saturated fat is not as harmful as previously assumed (7Trusted Source, 8Trusted Source, 9Trusted Source).

There is no reason to avoid high-fat dairy products, fatty cuts of meat, coconut oil, or butter. In moderation, these are healthy foods.

However, overconsumption can be dangerous.

While it may be trendy to add heaps of butter and coconut oil to your coffee, doing so gives you less leeway to include other healthy, nutrient-dense foods in your diet.

SUMMARY
While eating foods high in saturated fat is fine in moderation, avoid including too much in your diet. Instead, choose plenty of whole foods rich in protein and fiber.
8. Calories don’t matter
Some low-carb advocates assert that calorie intake doesn’t matter.

Calories are a measure of energy, and body fat is simply stored energy.

If your body takes in more energy than you can burn off, you store it as body fat. If your body expends more energy than you take in, you burn fat for energy.

Low-carb diets work partly by reducing appetite. As they make people eat fewer calories automatically, there’s little need for calorie counting or portion control (10Trusted Source, 11).

While calories matter in many cases, rigorously counting them is largely unnecessary on a low-carb diet.

SUMMARY
Low-carb diets promote weight loss partly by reducing appetite and calorie intake. Yet, calories still matter for many other diets.
9. Fiber is mostly irrelevant to human health
Indigestible carbs are collectively known as dietary fiber.

Humans don’t have the enzymes to digest fiber, but this nutrient is far from irrelevant to your health.

It’s vital for your gut bacteria, which turn fiber into beneficial compounds like the fatty acid butyrate (12Trusted Source).

In fact, many studies show that fiber — especially soluble fiber — leads to various benefits, such as weight loss and improved cholesterol (13, 14Trusted Source, 15Trusted Source).

Thus, it’s not only simple but healthy to eat fiber-rich plant foods on a low-carb diet.

SUMMARY
Fiber is a very important component of a healthy diet. You can easily eat plenty of fiber-rich plant foods on a low-carb diet.
10. Carbs cause disease
Many people who are metabolically healthy can eat plenty of carbs without harm, as long as they focus on whole foods.

However, for people with insulin resistance or obesity, the body’s metabolic rules seem to change.

People who have metabolic dysfunction may need to avoid all high-carb foods.

Keep in mind that even though removing most carbs may be necessary to reverse a disease, it does not mean that carbs themselves caused the illness.

If you don’t have metabolic dysfunction, it’s fine to eat high-carb foods — as long as you stick to whole, unprocessed foods and exercise regularly.

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