Dietary Fats Facts & Tips to Reap the Benefit of Fats
FAT has gotten such a horrible reputation throughout the years. Fat can be very misunderstood. Believe it or not, fat helps us stay healthy and we need fat!
Fats are one of the 3 main macronutrients that our body needs along with carbohydrate and protein.
Fat is used by the body as energy, storage for vitamins, for production of hormones and as protection for our organs. Fat builds cell membranes and hormones, and helps the body absorb fat-soluble vitamins like vitamins A, D, E, and K. In addition, dietary fat adds flavor to food and slows down the absorption of glucose into the blood stream.
Even though fats are not “horrible”, it is important to know that the fats you choose impacts your health in either a positive way or a negative way. There is no reason to fear fats, just be educated on how you can choose the best fats for your health.
Be aware high-fat foods are also high-calorie, at nine calories per gram (versus four calories per gram in protein and carbs). Eating too much high fat foods can add calories.
Two Main Types of Fats Unsaturated and Saturated:
Unsaturated
We should aim to include more of these fats in our diet,
Some examples of unsaturated fats are found in:
· Fish
· Nuts
· Seeds
· Avocados
There are 2 kinds of Unsaturated fats:
Polyunsaturated (ex; fish or nuts) and Monounsaturated fats. (ex; Avocado or olive oil)
With unsaturated fats there are two omega fatty acids a (Omega 3 and Omega 6) which are essential because we need to get the from the food we eat. That’s why they are called essential fatty acids. Omega 9 fatty acids our bodies can produce. It is a monounsaturated fat.
Omega 3 sources- Fatty fish such as salmon, walnuts, chia seeds and flax seeds. https://www.healthline.com/nutrition/12-omega-3-rich-foods#1
Omega 6 sources- walnuts, tofu, hemp oil, sunflower seeds, soybeans
Omega 9 sources are abundant in nuts, seeds and olive oil.
“Scientists have hypothesized that a diet high in omega-6s but low in omega-3s increases inflammation, while a diet that includes balanced amounts of each reduces inflammation “
https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio#section4
Omega-6 fats are essential and important to have. Just be aware the modern Western diet contains far more omega-6 fatty acids than necessary. The recommended ratio of omega-6 to omega-3 fatty acids in the diet is about 4:1. The ratio today is 16:1, much higher than what people are genetically adapted to.
https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio#section2
Saturated
Saturated Fat is considered to be the unhealthy type of fat if consume too much of this fat.
These should be limited. If eaten in large amounts they can be bad for your heart health. Some examples of saturated fats are found in:
· Meat fat
· Butter
· Full-fat dairy products
· Coconut oil and products
The 2015–2020 Dietary Guidelines recommend that saturated fats make up less than 10% of a person’s daily intake of calories.
Trans Fat
Trans Fat is considered the most unhealthy fat. It would be best to limit or avoid this fat.
There are 2 types of trans fat-artificial and natural. Artificial (under ingredients list as partially hydrogenated fat) is the worst type of fat. Most of this fat has been in processed foods (ie; snack foods in a package-chips, cakes crackers etc;) to keep them stable for long periods of time.
Artificial trans fats are mainly formed during hydrogenation, a process in which hydrogen is added to vegetable oil to form a semi-solid product known as partially hydrogenated oil. Studies have linked consumption of trans fats to heart disease, inflammation, higher “bad” LDL cholesterol and lower “good” HDL cholesterol level. Evidence is limited but it appears natural trans fats (small amount in meat and dairy) appear less harmful than artificial trans fats. https://www.healthline.com/nutrition/trans-fat-foods
Thank goodness in June 2018 the FDA ban of trans fat went into effect. Though the amount of trans fat has decreased they are still found in some products, such as fried or baked foods and non-dairy coffee creamers, due to certain exemptions to the ban.
Some Helpful tips on use of Fat to get less of the harm and more of the benefit:
· Use healthier kitchen oils-Ideally avoid oil that says vegetable oil. Most vegetable oils are a blend of soybean, canola, corn, safflower or sunflower oils. Vegetable oils are refined and processed, which makes them unhealthy. Replace vegetable oils with extra virgin olive oil and organic expeller-pressed canola oil. Coconut oil is more stable at high heat.
· Coconut oil has some health benefits- Although coconut oil is high in saturated fat (contains about 90% of saturated fat), it contains a medium-chain fatty acid called lauric acid that makes up a substantial amount of the fat in this oil. Make sure you buy the healthiest coconut oil that is organic, cold-pressed, unrefined virgin coconut oil in a glass jar. Important not to have too much coconut oil due to it being a saturated fat.
“To get any health benefits of coconut oil while minimizing any adverse effects, stick to 1–2 tbsp of coconut oil per day.”
https://www.medicalnewstoday.com/articles/326790#summary
· Eat less processed food and more whole foods- Many of the snack foods in a package (potato chips, corn chips, etc;) contain too much Omega 6 fatty acids. Instead get more Omega 3 fatty acids to better balance the Omega 3 and Omega 6 fatty acids.
“The single most important thing you can do to reduce your omega-6 intake is avoid processed seed and vegetable oils that are high in omega-6, as well as the processed foods that contain them. Eating too much omega-6s can trigger the body to produce proinflammatory chemicals.”
What this means is too much Omega 6 fatty acids and not enough Omega
3 fatty acids promote inflammation and disease.)
How about rethinking your snack? Instead of eating processed chips,
eat a handful of nuts or have pea pods or carrots with hummus.
https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio#section4
· Consider eating all or part of your eggs and meat as Organic Free range. This way you will get more Omega 3 fatty acids. Mass produced meat and eggs are fed corn, which is high in Omega 6. Remember the key is to decrease the Omega 6.
If your goal is to achieve optimal health, it is important that you look at all areas of your diet- and your life -to ensure that you are on the right track. This blog looked at one piece of the total of your meal plan and how to make the best choices in fat.
What new choice will you make after reading this? Please post below.