Introduction
In general, Americans consume approximately forty percent of total calories from fat, whereas fat intake in China and Japan is considerably lower, at ten to twenty percent. The Asian diet is characteristically rich in fish and plant-based foods such as fruits, vegetables, whole grains, and soy foods, while the typical Western diet consists of significantly more processed, or "convenience" foods, and animal products. Evidence overwhelmingly suggests that it is healthier to have a diet low in fat (particularly saturated or animal fat), and high in fruits, vegetables, fiber, and soy protein.
The skinny on fat
Fat has been studied more thoroughly and linked more frequently to cancer than any other factor in our diets. Studies of the vast cultural differences in diet first identified total fat intake as a factor directly associated with the incidence of prostate cancer. The incidence of prostate cancer in the United States has increased significantly in the 20th century, right along with the increased intake of red meat and hidden fats in oils, margarine, butter, and processed baked goods.
Saturated fats
While the evidence does support a diet that is on the whole low in fat-as low as ten to twenty percent total calories from fat-more recent research suggests that the type of fat you consume can also make a difference. Several studies have found a direct association between saturated fat intake from meat and dairy products and prostate cancers. Saturated fats are animal in origin, such as fatty meats (i.e., beef, veal, pork, lamb), whole-milk dairy products, and butter. Even leaner animal products such as chicken or turkey can serve up a lot of saturated fat if you are choosing pieces with skin or dark meat.
