From the low fat, low cholesterol craze in the '80s to the pro fat, low carb phenomenon sweeping grocery shelves today in the form of coconut oil and "fat burning" supplements, consumers may once again be confused. The research on high fat versus low fat diets is inconsistent. No wonder there is misunderstanding!

The idea behind high fat diets (broadly defined as greater than 30 percent of calories from fat) stems from the concept that the body will shift from burning carbohydrates for fuel to burning fat, leading to accelerated weight loss and less insulin resistance, thereby reducing diabetes risk factors. Essentially, the notion that "if you eat fat, you will gain fat" has been replaced by "if you eat fat, you will burn fat." In a typical diet comprised of a balance of carbohydrates, fat, and protein, carbohydrates are important in preventing the breakdown of muscle protein and serve as fuel for the brain. Low fat versus high fat diets can be thought of as the difference between fueling a car with gas or fueling a hybrid car with alternative energy - both cars still go from point A to point B at the end of the day, but each uses a different fuel source, and each has its pros and cons. Whether high fat or high carb, eating in excess of your calorie needs will lead to weight gain.

The current Dietary Guidelines for Americans recommend 20-35 percent of calories from fat, with less than 10 percent coming from saturated fat, 45-55 percent from carbohydrates, and 10-35 percent from protein. This low fat diet stresses intake from unsaturated fats such as fish, olive oil and nuts, which aid in brain development and memory, and may help lower total cholesterol. It also encourages "good" carbs such as beans and legumes, oats, whole grain bread, quinoa, fruits and vegetables, and dairy, all of which provide fiber, protein, and vitamins and minerals important for growth, energy metabolism, weight loss, cancer prevention, gut health, immunity, and a plethora of other benefits. These guidelines are designed for healthy people to prevent the development of chronic disease, and allow for a variety of foods in a diet that is relatively easy to follow.

Focusing on a variety of fats from different food sources will provide a synergistic effect that is more beneficial to health. Consume fats from whole food sources such as eggs, fish, lean meats, nuts, and seeds. Cook with more unrefined vegetable oils such as avocado, macadamia nut, olive or organic coconut oil, and drizzle walnut or flaxseed oils over your salads. For spreads, choose grass-fed butter (higher in omega-3s, vitamins A, and E) or vegetable oil spreads fortified with omega-3 and free of hydrogenated oils and trans fats.

Though current research may appear to provide compelling evidence for the benefits of a high fat diet, the majority of people will benefit from following a balanced diet and exercise program consistent with the Dietary Guidelines for Americans.

Natalie Colla, RDN, LD, UI, is a dietetics program graduate and member of the Academy of Nutrition and Dietetics.