The Skinny on Fats

Last week, I wrote about the sugar industry and how they demonized fats in order to take the spotlight off of the dangers of sugar in the diet. Now you need to hear the "skinny" about fats. Fats are one of the 3 macronutrients, along with proteins and carbohydrates that keep our bodies functioning properly.  Weight issues are often blamed on fats. We are told that if we simply eliminated fats from our diet, we would be healthier.  However, not all fats are created equal. Fats are an important part of a healthy diet and we need them for optimal health. They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. Let's take a look at the different types of fats - the good, the bad, and the ugly.

TRANS FATS
Many of us consume fats called trans fats and partially hydrogenated oils. There is nothing natural about these fats and they are often hidden in refined foods like french fries, cake, cookies, ice cream and cheese. Both trans fats and partially hydrogenated oils interfere with the body’s ability to utilize important essential fatty acids. The body does not recognize them and consuming them can lead to a number of health problems. Trans fats have been implicated in many chronic conditions like heart disease, stroke, and diabetes. Disease is not linked with the total amount of fat you eat, but rather with the type of fat you eat. You should absolutely avoid the consumption of trans fats.

SATURATED FATS
These fats are stable at higher temperatures and are less likely to be damaged during cooking. The body needs saturated fat. Our liver uses these to manufacture cholesterol, which is an important component of our cell membranes. These fats actually improve your overall cholesterol profile in the face of a low-carb diet by lowering triglycerides, raising HDL, and decreasing the small, dangerous LDL particles. Saturated fats include animal fats, dairy fats, and oils like coconut (my favorite!) and palm.  

COCONUT OIL
Unrefined coconut oil is a remarkable food. Since the 1950s coconut oil has been falsely accused of raising blood cholesterol levels. Yes, it is a saturated fat (solid at room temperature), but it is an exceptionally healthy fat for all people, especially for vegans who often lack medium-chain fatty acids (MCFAs). The difference between coconut oil and other saturated fats is in the size of the fat molecules. Long-chain fatty acids (animal fats, dairy) are hard to digest and pass directly into the lymphatic system. The fats in coconut oil are MCFAs, which are quickly digested and never enter the lymphatic system or bloodstream. Therefore, they do not clog the arteries or cause heart disease. MCFAs are light, easy to digest, and quickly burned as energy, not stored as fat on your hips. MCFAs are also easily absorbed by cells, thereby increasing your metabolism. In addition, coconut oil contains lauric acid (a powerful anti-inflammatory also found in human milk) that enhances brain function and the immune system. Coconut oil is a proven antiviral, antibacterial, and anti-fungal agent.

One of my favorite brands.

UNSATURATED FATS
When these fats are eaten in moderation and used to replace trans fats, they can actually help to lower cholesterol, ease inflammation, and reduce your risk of heart disease. There are two types of unsaturated fats: monounsaturated and polyunsaturated:

Monounsaturated fats are typically liquid at room temperature and are fairly stable for cooking. They not only help reduce blood levels of cholesterol, but also are a good source of the antioxidant vitamin E. They can be found in olives, avocados, hazelnuts, almonds, cashews, pecans, macadamia nuts, pumpkin seeds and in various cooking oils like olive and almond.

Polyunsaturated fats increase good cholesterol and contain the essential fatty acids that we want as part of our diet. Essential fatty acids are those fats that are not made in the body and that are essential for us to consume in our diet. These heart-healthy polyunsaturated fats are called omega-3 and omega-6 fatty acids. A diet consisting of a ratio between 2:1 and 4:1 of omega-6 to omega-3 is recommended. Nearly all chemical communication throughout the body depends in part on the correct balance between omega-6 and omega-3 fatty acids.

Omega-3​ fats reduce inflammation, heart disease, diabetes, and other health conditions. They are found in flaxseed, chia seed, pumpkin seed, walnuts and fish like salmon, trout, mackerel, sardines, and halibut.

Omega-6 are essential to eat, but the balance between omega-6 and omega-3 fatty acids is crucial. When omega-6 fatty acids are consumed in excess, they can cause inflammation throughout the body. They can be found in nuts and seeds, rice bran, wheat germ, egg yolks, and oils such as safflower, sunflower, sesame, and grape seed.

HEALTHY FATS
​Healthy fats are an essential part of the diet. Fats make up your cell walls. Without the right types of fats, your biology breaks down. If you do not get enough or you eat too much of the wrong kind, you will not have the building blocks necessary for healthy cell membranes, which are needed for optimal insulin function and blood sugar control. In order to get more healthy fats into your diet, try some of the foods listed, experiment by cooking with healthy oils, or take a fish oil supplement daily.

References: 
Haas, E. (2006). Staying healthy with nutrition. Berkeley, CA: Celestial Arts.
Hyman, M. (2016). Eat fat, get thin. New York, NY: Little, Brown, & Company. 
​Hyman, M. (2012). The blood sugar solution. New York, NY: Little, Brown, & Company. 
Knuteson, M. (2013). Coconut oil. Retrieved from: http://herballegacy.com/Coconut%20Oil.pdf 
Murray, M. (2005). The encyclopedia of healing foods. New York, NY: Atria Books. 
Wood, R. (2010). The new whole foods encyclopedia. New York, NY: Penguin Books.