The Skinny on Fats: as seen on the Steven and Chris show

The Skinny on Fats

The dreaded F-word… FAT! For years we’ve been trying to cut fat, fight fat, choosing fat-free options – when really our, bodies NEED fat. Dietary fat is essential for the absorption of fat-soluble vitamins (A, D, E and K), for the regulation of hormones and can curb hunger as it slow digestion and increases satiety. Some fats even improve heart health, prevent disease, alleviate depression and fight weigh-gain! On avg about 20-30% of your daily caloric intake should come from fat calories – but the key is in choosing the RIGHT Fats! Here’s the skinny on fat…

Polyunsaturated

Polyunsaturated are essential fatty acids – meaning your body does not manufacture them on their own and you need to consume them through your diet. Both Omega 3 and Omega 6 fatty acids fall under this category

Omega 6:

Omega 6 fatty acids found in vegetable oil, such as safflower, sunflower, corn, soy and cottonseed oils. Although omega 6 fats (like omega 3s) are labeled ‘essential’, the issue lies in the fact that there has been OVER consumption of omega 6 fatty in our modern day diets, relative to omega 3s throwing off the optimal ratio of omega 3: omega 6. This imbalance, caused by an excess of omega 6, can disrupt the production of important prostaglandins, resulting in inflammation, high blood pressure, irritation of the digestive tract, depressed immune function, premature aging, cancer, heart disease and weight gain. Therefore, it’s best to avoid these types of oils, and instead opt for foods that contain a natural balance of omega 3:omega 6 fatty acids, such as free-run eggs, hemp seeds, and nuts.

Omega 3:

Omega 3’s (aka – ALA alpha linolenic acids) are the BEST fats you can consume – and we need to add more of these into our diet.

Omega 3s, particularly DHA and EPA (omega 3 derivatives) are critical for improving heart health, reducing risk of heart disease, reducing inflammation, treating depression, ADHD, anxiety and bipolar depression. Not only that, but EPA and DHA have been shown to benefit a number of neurodegenerative diseases including; age- associated dementia, Huntington’s disease, Alzheimer’s disease, and Multiple Sclerosis. It’s also essential for proper brain development and functioning in children. In addition, Omega 3s help mobilize stored fats promoting weight-loss!

The best sources are from fatty, cold-water fish (such as salmon, mackerel and herring, anchovies, or sardines,) or a good quality fish oil. Plant sources include chia sees, flax seeds, hemp seeds and walnuts.

NOTE: Omega 3 Fatty acid oils are VERY sensitive and will become rancid (converting them to a ‘bad’ fat) with exposure to oxygen, heat and light. Therefore, they should be kept refrigerated in dark bottles.

Monounsaturated Fats:

Monounsaturated fats tend to be liquid at room temperature and are relatively stable fats that don’t go rancid as easily as omega fatty acids. These are our ‘heart-healthy’ fats. These fats tend to lower the risk of cardiovascular disease, lower bad cholesterol levels, while increasing good cholesterol levels.

Great sources include: Olives, olive oil (including extra virgin), avocados, nuts (such as almonds, hazelnuts, and pecans) and seeds (such as pumpkin and sesame seeds).

Saturated Fats:

We do want to limit the amount of saturated fats consumed through food sources (such as meat and dairy product) as they can raise bad cholesterol levels. However, contrary to popular belief, a bit of saturated fats can actually be good for us! They are required to help absorb omega 3 fatty acids, to absorb calcium, to improve our immune function, and to strengthen our cell membranes and protect them from viruses, bacteria and harmful microorganisms. In particular, medium chain fatty acids (found in butter and coconut oil), have anti-microbrial properties helping to fight fungal infections and candida. In addition, because of the small/medium chains, these fats don’t require the full digestive process and are typically absorbed in our small intestine making them easily converted into energy.

What’s even better, is that these oils are extremely stable and can withstand high-heat, making them GREAT for cooking! Bottom line – It’s DEFINITLY better with coconut oil or organic butter! But be mindful here… a little goes a LONG way in-terms of increasing flavor and satiety, so we definitely don’t want to over-indulge. Only about 10% of fat calories should come from saturated fats, with the best being plant sources, such as coconut butter.

Trans Fats:

This is the Fats that have given Fats the bad reputation – and rightly so! It’s the worst of all fats and should be avoided. Trans Fat (aka hydrogenated fats) are created when they take healthy, unsaturated fats and heat them at high temperatures with the addition of hydrogen gas, in a process called hydrogenation. This is done to turn liquid fats ‘solid’ at room temperature – increasing the shelf life of food products, all while decreasing the shelf life of our own heath. Trans fats increase risk of cancer, diabetes, coronary heart disease, increase bad cholesterol AND decrease good cholesterol – raising total cholesterol levels.

Trans fats can be found in baked goods (such as cookies, crackers, cakes, pie crusts, etc); Fried Foods (French fries, nachos, donuts, chips, etc); margarines, shortening, microwaved popcorn, peanut butter, candies, cake mixes, pancake mixes, and candies (to name a few). Trans fats also occur when ‘healthy fats’ such as flax oil or extra virgin olive oil become rancid, either by cooking or exposure to heat and light.

NOTE: Even products that are labeled ‘trans fat-free’ contain Trans Fats! How is this possible? Manufactures are ‘allowed’ to market a product as trans-fat-free if the amount of trans fat is less than .5g per serving. Many ‘standard’ serving sizes have been reduced on package nutrition labels so products can make the claim ‘trans-fat-free’. However, trans fats store and accumulate in your body detracting from overall health. You can determine if a product contains trans fats (despite it’s marketing claims) if the words hydrogenated, partially hydrogenated or shortening are listed anywhere in the ingredients list. How sneaky!