The Skinny on Fat
When I younger, fat was a dirty word. You didn’t want it in your diet that’s for sure because the leading scientific studies were linking high fat diets to high cholesterol and cardiovascular heart disease. So what did American consumers do? We demanded to have non-fat or low-fat foods available. Today, science and research have opened their views and are examining fat more toughly . Some fat’s are good and lead to reduced inflammation and proper cell functioning while other are “bad.” But which is which? And how do we know? When it comes to “good” fats again I’m afraid there is lots of mis-information out there. Do we avoid it, have it, eat it sometimes or with other things?
I’m hoping to shed some light into this topic to give you a better understanding so you can make informed choices to feed and fuel your families bodies.
Fat is not just fat.
When you consume sugar, regardless of the variety (honey, maple syrup, bread, pasta) at the end of the day its just glucose. No matter how you try to strip it down sugar is sugar. Some people say that one is better than other and there is truth in saying honey is better than table sugar, but at the end of the day, when we eat it our bodies break it down to a simple glucose molecule.
Fat is not just fat. We have to first look at where it’s from.
To try and make it simple, I try to think of it two ways. Did it come from an animal or a plant?
Animal = Saturated Fat
Plant = Unsaturated Fat
That’s easy enough right? So , which one is good and which is bad. I’m sorry but there isn’t an easy answer because while some saturated fats are okay, some in excess can be bad.
But then more confusion starts with unsaturated fats have another classification. Monounsaturated polyunsaturated, and then its Omega 3’s vs. Omega 6’s.
What does fat do for us?
Fat is a macronutrient that is essential as it severs so many vital roles for our bodies. It is critical for our cellular membranes which are the exterior of each cell, and the sheaths surrounding nerves. It serves as a mediator for many cellular processes, including absorption and utilization of fat-soluble vitamins and minerals and for the formation of corticosteroid hormones. It is also essential for blood clotting, muscle movement, and inflammation. AND what I find so interesting is that our brain is 60 percent fat. Of that, the biggest portion comes from the omega-3 fat called docosahexaenoic acid (DHA). So its crucial to have this present in our diet to helps communication between cells, boosting cognition, happiness, learning, and memory!!
A bit of Biochemistry for you: Cuz to understand the fat, you need to have a better sense of what it looks like.
Fats are fatty acids, which are hydrocarbon chains ending with a carboxylic acid group. Where the molecules differ is in the length of the chain, the location of the carboxyl group within the chain and the number of hydrogen which ultimately effects its shape. Seemingly slight differences in structure translate into crucial differences in form and function.
For instance, when you introduce more hydrogen particles, (a process called hydrogenation), your are changing the physical structure . This change effects where it can be a solid at room temperature or a liquid. The classic example is the production of margarine from vegetable oils. And it’s in this this process is where Trans fats are derived. We had good intentions, we were trying to keep the oils from spoiling. We didn’t know that it would increase the amounts of harmful LDL cholesterol and reduce the amount of HDL. That Trans Fats would cause inflammation which leads to heart disease, stroke, diabetes, and other chronic illnesses. That these fats would contribute to insulin resistance Its so “toxic” it was banned in the US Even small amounts of trans fats can harm health: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%. But!!! people are still unknowingly consuming them!!! GHAHHHHHHH
Okay, so hydrogenated fats, aka hydrogenated oils are bad. Got it!
Animal Fat, aka Saturated Fat.
Best way to think of these animal fat sources is because they are “solid” at room temperature. Saturated = Solid. The sources of saturated fat include:
fatty cuts of beef, pork (bacon), and lamb
dark poultry meat and skin
whole milk and other dairy products (butter, cheese, sour cream, ice cream)
tropical oils (coconut oil, palm oil, cocoa butter) <<< but wait, but these aren’t animals
In the typical American diet, your sources are:
Fatty snack foods (tortilla & potato chips
Deep fried take-out for fast foods.
Cakes, Biscuits, Pastries and pies.
Is saturated fat good or bad?
A massive review of all the research on saturated fat published in the American Journal of Clinical Nutrition 2010 and another meta-analysis performed in 2014 found no correlation between saturated fat and heart disease. Yet still some “experts “ indicates that diets hight in saturated fats are linked to cardiovascular and other diseases. As with all foods, quality tends to be a key here. Is your meat/saturated fat source coming from a feedlot given a diet solely of corn and soy or has it been grass fed/pasture raised? Why is grass-fed pasture raised better? 1. It has a higher Omega-3 to Omega-6 Ratio and 2. Because typically these sources also contain other nutrients, making them more nutrient dense. For example, Grass-Fed butter contains 5 times the amount of CLA (conjugated linoleic acid) than butter from grain-fed cows (4). Fun Fact, back in 2006 I took CLA as a supplement for several months in preparation for my wedding because it inhibits or prevents our bodies ability to store fat! Looking deeper now, CLA also has a lot of anti-inflammatory properties making it seems to behave more like an omega-3 in the body even though its an omega-6
The take away: If you going to consume animal fat, make sure it’s from grass fed or pasture sources.
What about those plant sources of saturated fat? Coconut, palm and coco?
One thing I learned while researching this is that my favorite cooking oil, coconut oil is 80% more saturated fat I just thought it was unsaturated. Turns out, coconut contains one type of saturated fatty acid called lauric acid. This type of fatty acid tends to mimic healthy unsaturated fats by boosting HDL “good” cholesterol. This may make it less concerning than other saturated fat which is great! BUT the problem with coconut oil is that it doesn’t contain any other vitamins the amount polyphenol antioxidant compounds like those found in extra virgin olive oil. So, as far as nutrient density goes, its pretty low on the list. It does contain Tocopherols, which acts as a natural antioxidants by blocks lipid peroxidation.
Lauric acid is known to possess antiviral, antibacterial, and antiprotozoal qualities.
I love coconut oil so much in fact I have been consuming and touting the benefits of MCT oil. MCT is Medium Chain Triglycerides and are MCTs are a saturated fat because it comes from Coconut and palm kernel oils. Great thing is that because of its size (medium and not long) it can be metabolized faster making them a quick energy source. // LCTs pass slowly through the digestive tract, requiring bile salts and enzymes to break them down, then entering the lymphatic system and ending up mostly in fat stores as conserved energy. Conversely, MCTs are metabolized by the liver—bypassing the lymphatic system and the need for bile salts and enzymes—making them available for quick energy.
Plant Fat, aka Unsaturated Fatty Acids
Unsaturated fatty acids are really great for us for so many reasons. Here are the common sources:
avocados and avocado oil.
olives and olive oil.
peanut butter and peanut oil >> I don’t recommend this one
vegetable oils, such as sunflower, corn, or canola. << or using any of these
fatty fish, such as salmon and mackerel.
nuts and seeds, such as flax, hemp, chia, almonds, peanuts, cashews, and sesame seeds.
Report after report link the positive health benefits of consuming a diet rich in unsaturated fatty acids with positive implications on overall health and wellness from lowering your risk of cardiovascular disease, heart disease, and stroke to increasing overall mood. So at face value it appears plant sources of fat are better or “good” especially when you know that those plants also offer up nutrients with each bite. However I’m gonna introduce a big distinction in these fatty acids, Polyunsaturated omega-3, omega-6 and Monounsaturated omega-9.
What is the difference? The simple answer the amount of carbon double bonds and the numbers refer to the distance between the beginning of the carbon chain and the first double bond. All types offer their own health benefit. But at the end of the day, you need more omgea-3’s in your diet.
Okay, Omega-3’s are known for their benefit to heart health and come in both plant and animal forms. Alpha-linolenic acid (ALA) is a plant form flaxseed, chia seed, walnuts, and canola and soybean oils. ALA is essential (we can’t make it). Other non-plant sources of omega-3’s include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA). EPA and DHA are marine forms (found in cold-water fatty fish like salmon, herring, sardines, and mackerel) and are strongly correlated with cardiovascular disease prevention. These varieties can be made from ALA in the body but not easily therefore its best to get them directly from out diets. As a whole, Omega-3’s may help prevent and even treat heart disease and stroke. In addition to reducing blood pressure, raising HDL, and lowering triglycerides, polyunsaturated fats may help prevent lethal heart rhythms from arising. Evidence also suggests they may help reduce the need for corticosteroid medications in people with rheumatoid arthritis.
The best sources of Omega-3:
Fish (DHA & EPA) > salmon, herring, sardines, and mackerel, oysters, seabass, trout, shrimp
Seaweed and algae (DHA & EPA) > Krill oil
Seeds (ALA) > Flax, Hemp, Chia
Nuts (ALA) > Walnuts, Macadamia
Legumes (kidney beans, edamame/soybean),
Omega-6 fatty acids include arachidonic and linoleic acid (LA). LA is essential in that we can not metabolize it. Sources of linoleic acid include vegetable oils, nuts, and seeds; arachidonic acid is found in meat and eggs.
In contrast to omega-3s and omega-6s, omega-9 fatty acids are usually monounsaturated and can be made in the body, making them nonessential fatty acids. Foods highest in omega-9 fatty acids are some of the healthiest you can imagine (for a lot of reasons). Top sources for omega-9’s in our diets are canola and olive oils, and almonds. The numbers refer to the distance between the beginning of the carbon chain and the first double bond. Both types offer health benefits. Taking a closer look at olive oil, 73% is a monounsaturated fat called oleic acid (making it an omega-9). But its not just its monounsaturated or an omega-9 that gives it its health benefits, its because of what its made of, oleic acid. Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer (2Source, 3Source, 4Source, 5Source). In addition, olive oil also contains some vitamins E and K and its loaded with powerful antioxidants.
What matters is the specific food you’re consuming and its Omega ratio.
Confused yet? My head is sure spinning just reviewing all this data. So I turn to my trusted guider in this world and get some clarity on the issue. What is really at the heart of the matter is that in todays diet, our ratios of omega-6 and 3’s are totally askewed. The over production and over-hydrogenation of our plant oil sources (corn & vegetable oils) has turned this once thought good fat into an excess in our diets. Americans consume at least twice the amount of linoleic acid today than they did in the 1960s. Plainly stated, we eat way too much omega-6. This “too-much” omega 6 can raise your blood pressure, lead to blood clots that can cause heart attack and stroke, and cause your body to retain water. subsequently increased inflammatory diseases. Over-consuming omega-6 fats and under-consuming omega-3 fats increases numerous health issues including cardiovascular disease, type 2 diabetes, obesity, pre-diabetes, IBS, arthritis, asthma, cancer and autoimmune diseases (source).
One more thing to consider: How you are consuming / preparing it
Aside from all this is another confusing thing to consider when choosing your fats/oils is to think about what you plan on doing with it. Because when we add heat to something we change is chemical volatility. Some oils perform better at higher temperatures than others. If you’r not going to heat the oil (consume it raw) then knowing the fat/Oils smoke points isn’t an issue. But when preparing meals, cooking, we are constantly heating, baking and frying with oil, the smoke point is ver4y important. The smoke point is the temperature at which the oil breaksdown. When it breaks all of those once good benefits become jeopardized and we don’t want that to happen. Oils that have a high smoke point will be best including Avocado, grapeseed, olive, coconut and sesame are pretty stable at high temps.
Smoke points of popular cooking fats: < for a complete list click the link
Avocado Oil 520°F
Grape seed oil 421°F
Sunflower oil (Semirefined) 450°F
Extra Virgin Olive Oil 320-450°F depending on quality
Coconut oil, unrefined Virgin 350˚F, so it’s great for most baking and medium-high heat sautéing.
Ghee (Clarified Butter) 482°F
Butter 302°F
Low smoke points: flaxseed, pumpkin seed and walnut, are best saved for use in salad dressings and dips. Some oils, including avocado, grapeseed, olive and sesame, are versatile enough to be used for frying or in salad dressings.
Other helpful Sources
https://www.medicalnewstoday.com/articles/323144#outlook
https://drhyman.com/blog/2015/12/27/separating-fat-from-fiction-10-fat-facts-you-need-to-know/
https://drhyman.com/blog/2016/11/18/heres-determine-healthiest-fats-cook/
https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
https://www.eufic.org/en/whats-in-food/article/the-importance-of-omega-3-and-omega-6-fatty-acids
https://foodinsight.org/oh-my-omega-the-difference-between-omega-3-6-and-9/
https://www.ecowatch.com/why-grass-fed-butter-is-one-of-the-healthiest-fats-on-the-planet-1882015252.html
https://www.bulletproof.com/supplements/aminos-enzymes/conjugated-linoleic-acid-benefits-supplement/
https://www.pharmaca.com/projectwellness/more-about-medium-chain-triglycerides-the-saturated-fat-with-benefits-3/