Is Fat really fattening?
- Trevor Ben
- Feb 23, 2021
- 4 min read
Updated: Mar 22, 2021
Fat can seem complex when first diving into it. Fat is thought of among most people in a negative light, yet we are still told to consume it. Aren't there banned fats!?! What types of fat are healthy and which ones are unhealthy? We are going to get into what fat is, what's its role in the body , and what foods should we get it from for optimal health!
What is Fat?
Dietary fat is a major source of fuel energy and helps the body absorb fat-soluble vitamins and carotenoids. The range of fat we should consume is still debated while recommendations fall around 20-35% of our caloric intake. Fat is an essential part of a healthy diet that can control the taste and texture of food, is critical to cells and tissue, can be converted into prostaglandins (helps cells communicate to each other). There are different types of fats varying by their molecular structure. Monounsaturated fats and Polyunsaturated fats are associated with healthy eating. Saturated fat should be heavily restricted as it has shown a correlation to CHD (Cardiovascular Heart Disease). Trans fats are by far the worst for the heart, blood vessels, cholesterol levels, inflammation levels, and are proven to contribute to chronic disease. Let us go over the worst first!
Trans Fat
Trans fatty acids are not essential and provide no known benefit to health AT ALL. As with saturated fatty acids, there is a positive linear trend between trans fatty acid intake and LDL cholesterol concentration, and therefore increased risk of CHD. Because trans fatty acids are unavoidable in ordinary, non-vegan diets, consuming none would require significant changes in patterns of dietary intake. Trans fatty acid liquid oils are BANNED in North America and Europe yet naturally occur in animal products (meat, a.k.a dead animal muscle tissue and dairy) which is another major reason to exclude them. The largest health organizations have detected this threat long ago and will still contradict themselves by promoting the damaging negative effects of trans fat yet still recommending people allow some animals in their diet. Trans fatty acids can be artificially made via a process called partial hydrogenation which turns the liquid oils into a solid form. These oils can withstand repeated heating making them ideal for frying food, baked goods, processed snack foods, and margarine. Ultimately, trans fat contributes to several health issues, like chronic disease, inflammation, insulin resistance, and obesity, and should be avoided at all costs.
Saturated Fat
Saturated fats can be harmful in excess by contributing to high blood cholesterol levels. In the US the largest sources of saturated fat are pizza, cheese, animal milk and dairy products, animal flesh (sausage, bacon, beef, burgers), grain-based desserts (cookies, etc..) These fatty acids have not been associated with any beneficial role in preventing chronic disease. Insulin sensitivity, plasma LDL cholesterol concentrations, abdominal fat all saw improvements when saturated fat is replaced with polyunsaturated fat. Saturated fatty acids are not essential in the diet and should be limited to 7% of calories max, via the American Heart Association. Now let's get to the fats that can improve our health!
Monounsaturated Fat
Monounsaturated fatty acids are a potential fuel source for the body and are a critical structural fatty acid for cell membranes and other functions. Monounsaturated fatty acids are required for many body functions. Our bodies can create monounsaturated fats from other fuel sources and therefore are not essential in the diet. You can find these fats in abundance in olive, peanut, and canola oils, avocado, nuts, and seeds.
Polyunsaturated Fat
Polyunsaturated fats have a large number of health benefits including lowering the risk of heart disease, reducing total cholesterol, lowering blood pressure, and serves as a precursor to hormones. Omega-3 fatty acids are an important polyunsaturated fat that cannot be made by the body making it essential. Omega-6 fatty acids can be made by the body so is not necessary for the diet and should be limited. Omega-3 fatty acids play an important part in cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic functions. Omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other health conditions. Increase your intake of healthy polyunsaturated fats by focusing on omega-3 intake. Foods like grapeseed oil, canola oil, walnuts, hemp seeds, soybeans, poppyseeds, safflower oil, sunflower seeds, and bell peppers are rich in omega-3 fatty acids!
Key Takeaways
Fats as a whole are an important macronutrient for providing energy as a fuel source for metabolic functions, affecting our cholesterol and blood pressure levels, and altering our risks for chronic diseases. Please STAY AWAY from trans fatty acids and "partially hydrogenated" labels. Trans fatty acids occur naturally in animal products. Saturated fat is not the worst, but should be limited due to its debated effect on our health and risk for CHD. The healthiest fats for us are monounsaturated and polyunsaturated fats. Omega-3 fatty acids should be the focus of our intake as omega-6 can be made in the body from raw materials. Consuming nuts and seeds along with some seed oils can help provide the nutrients and fuel to keep us going!
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