People, teenagers especially, may go life thinking that those foods with zero fat are what we should eat all the time whether fresh or processed, yet those who do soon become tired, irritable, lethargic, dizzy and do not feel 'healthy'. In reality, good fat is exactly what we need.
Cultures where people eat traditional meats and dairy - whole are raw, did not suffer from the diseases we do in the Western world with our processed foods and natural fats were a large part of their diet!
But heart disease is our #1 killer? How can we eat fats knowing that they are going to clog our arteries?
Natural, traditional foods led to good health but processed, modern foods were to blame for a sharp decline in a population’s health. So, is it really about saturated fats being bad for us? What about our man-made hydrogenated margarines that have proven far more deadly than any fat that comes from nature?
Top nutritionists such as Sally Fallon shows that she eat half a stick of raw, organic butter in her oats every morning as the fat in dairy products is essential for absorbing vitamins and calcium and has does not put on weight. That low-fat dairy products leave the body questioning where the rest of the whole food is and are also high in sugar content and low in nutrition…leading to ice cream cravings!
The point is we need wholesome fats.
Why do we need fat in our diet?
Our bodies require a certain amount of fats to function. The vital role of fat in digestion is illustrated by an obscure condition called rabbit starvation, caused by a diet exclusively of lean protein…the symptoms are lethargy, nausea, diarrhea, weight loss, and eventually death. Without fat, digestion literally fails and you starve – even if you’re eating plenty.
Did you know that your brain is 60% fat? And that mother’s milk has a greater proportion of fat to protein than cow’s milk? Fats are clearly very important for human development. Not only that, they’re important for fertility too! And I’m not just talking unsaturated fat here…I’m talking full-on saturated animal fats and from healthy sustainably-farmed animals. Also, in attempting to remove fat from your diet, you may wind up eating too many processed foods touted as low-fat or fat-free rather than healthier and naturally lower fat foods, such as fruits, vegetables, legumes and whole grains. Instead of doing away with fat in your diet, enjoy healthy fats in moderation.
Did you know that your brain is 60% fat? And that mother’s milk has a greater proportion of fat to protein than cow’s milk? Fats are clearly very important for human development. Not only that, they’re important for fertility too! And I’m not just talking unsaturated fat here…I’m talking full-on saturated animal fats and from healthy sustainably-farmed animals. Also, in attempting to remove fat from your diet, you may wind up eating too many processed foods touted as low-fat or fat-free rather than healthier and naturally lower fat foods, such as fruits, vegetables, legumes and whole grains. Instead of doing away with fat in your diet, enjoy healthy fats in moderation.
But heart disease is our #1 killer? How can we eat fats knowing that they are going to clog our arteries?
Natural, traditional foods led to good health but processed, modern foods were to blame for a sharp decline in a population’s health. So, is it really about saturated fats being bad for us? What about our man-made hydrogenated margarines that have proven far more deadly than any fat that comes from nature?
Top nutritionists such as Sally Fallon shows that she eat half a stick of raw, organic butter in her oats every morning as the fat in dairy products is essential for absorbing vitamins and calcium and has does not put on weight. That low-fat dairy products leave the body questioning where the rest of the whole food is and are also high in sugar content and low in nutrition…leading to ice cream cravings!
The point is we need wholesome fats.
Why do we need fat in our diet?
- Fat provides needed energy. It is difficult to eat the large amounts of food in a very low fat diet to get all the energy you need.
- Fat is needed to prevent essential fatty acid deficiency. Essential fatty acids such as Linoleic, Linolenic, Arachidonic Acid can be made from linoleic acid in the body. These are found in vegetable oils and are needed to:
- Strengthen cell membrane and capillary structure
- Combines with cholesterol and helps to transport it in the blood. Cholesterol plays a vital role in metabolism and for proper functioning of the brain and other organs. It is needed to make all steroid hormones. The skin uses cholesterol to produce 7 - dehydrocholesterol under sunlight which is turned into Vitamin D. Cholesterol is also needed to form bile acids. Bile acids help fat in the diet to be digested and absorbed into the body AND is needed to form cell membranes, especially in the skin and intestines.
- Helps with the metabolism of cholesterol, and lowers blood cholesterol
- Helps to regulate blood clotting time
- Involved with inflammatory response
- Is needed to form prostaglandins which have a variety of roles such as contraction of smooth muscles and muscle tone, blood clotting, regulation of blood pressure and many other functions.
- Fat is needed so your body can absorb the fat soluble vitamins A, C, E, K, and prevent deficiencies of these vitamins.
- Fat provides flavor and texture to help prevent food from being bland and dry.
- Fat helps food to stay in the stomach longer, giving a greater sense of satisfaction and preventing hunger soon after meals.
- Fat may help your body produce endorphins (natural substances in the brain that produce pleasurable feelings).
- Diets too low in fat (less than 20 - 25%) may trigger cravings.
Lipoprotein Classification
VLDL (very low density lipoproteins)-carries triglycerides to the tissues for use.
LDL (low density lipoproteins)-helps carry cholesterol into cells. High levels of this in the blood are associated with atherosclerosis and heart disease.
HDL (high density lipoproteins)-this helps carry cholesterol away from tissues to the liver for removal from the body. High levels protect the body from heart disease.
VLDL (very low density lipoproteins)-carries triglycerides to the tissues for use.
LDL (low density lipoproteins)-helps carry cholesterol into cells. High levels of this in the blood are associated with atherosclerosis and heart disease.
HDL (high density lipoproteins)-this helps carry cholesterol away from tissues to the liver for removal from the body. High levels protect the body from heart disease.
What does fat do for our body?
- Provides back-up energy if blood sugar supplies run out (after 4-6 hours without food).
- Provides insulation under the skin from the cold and the heat.
- Protects organs and bones from shock and provides support for organs.
- Fat surrounds and insulates nerve fibers to help transmit nerve impulses.
- Fat is part of every cell membrane in the body. It helps transport nutrients and metabolites across cell membranes.
- Your body uses fat to make a variety of other building blocks needed for everything from hormones to immune function.
- Dry, scaly skin
- Hair loss
- Low body weight
- Cold intolerance
- Bruising
- Poor growth
- Lower resistance to infection
- Poor wound healing
- Loss of menstruation
If you don’t believe any of this talk about fats, just consider the past 20 or 30 years and the plethora of low-fat/no-fat products in the supermarket. By now, shouldn't those of us in the Western world be slender? Make the good fat choices :)
Harmful dietary fatThe two main types of potentially harmful dietary fat:
Saturated fat. This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
Trans fat. This is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, shortening, stick margarine and butter.
Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, shortening, stick margarine and butter.
Healthier dietary fat
The two main types of potentially helpful dietary fat:
Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.
Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.
Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.
Recommendations for fat intake
Because some dietary fats are potentially helpful and others potentially harmful to your health, it pays to know which ones you're eating and whether you're meeting national recommendations. Be aware that many foods contain different kinds of fat and varying levels of each type. For example, butter contains unsaturated fats, but a large percentage of the total fat is saturated fat. And canola oil has a high percentage of monounsaturated fat but also contains smaller amounts of polyunsaturated and saturated fat.
Source: Dietary Guidelines for Americans, 2010
Calculating what your daily fat intake should be in grams - Multiply your daily total calorie intake by the recommended percentage of fat intake. Divide that total by 9, which is the number of calories in a gram of fat. For example, here's how a 7 percent saturated fat limit looks if you eat 2,000 calories a day. Multiply 2,000 by 0.07 to get 140 calories. Divide 140 by 9 to get about 15 grams of saturated fat.
Calculating what your daily fat intake should be in grams - Multiply your daily total calorie intake by the recommended percentage of fat intake. Divide that total by 9, which is the number of calories in a gram of fat. For example, here's how a 7 percent saturated fat limit looks if you eat 2,000 calories a day. Multiply 2,000 by 0.07 to get 140 calories. Divide 140 by 9 to get about 15 grams of saturated fat.
Choosing the best types of dietary fat
First, focus on reducing foods high in saturated fat, trans fat and cholesterol. Then emphasize food choices that include plenty of monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). But a word of caution — don't go overboard even on healthy fats. All fats, including the healthy ones, are high in calories. So consume MUFA-rich and PUFA-rich foods instead of other fatty foods, not in addition to them.
Tips to help you make over the fat in your diet:
- Read food labels and ingredient lists and avoid products with partially hydrogenated vegetable oil listed among the first ingredients.
- Saute with olive oil instead of butter.
- Use olive oil in salad dressings and marinades. Use canola oil when baking.
- Use egg substitutes instead of whole eggs when possible.
- Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits.
- Snack on a small handful of nuts rather than potato chips or processed crackers. Unsalted peanuts, walnuts, almonds and pistachios are good choices.
- Try nonhydrogenated peanut butter or other nonhydrogenated nut-butter spreads. Spread them on celery, bananas or whole-grain toast.
- Add slices of avocado, rather than cheese, to your sandwich.
- Prepare fish such as salmon and mackerel instead of meat twice a week. Limit sizes to 4 ounces of cooked seafood per serving.
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