This blog comes to us from Linda Villines of keep kilter.
Fat has a long history of demonization. As dietary trends have fluctuated over the decades, fat has been put through the wringer. Thankfully, as continued research confirms the same data, we can follow a few guidelines that eliminate the confusion.
Firstly, fat doesn’t make you fat. In the same way all calories are not equal, all fat is not equal. There are good fats and not-so-good fats.
Consuming too much of the not-so-good fats in conjunction with a poor diet and sedentary lifestyle will definitely put your body under undue stress and is a sure recipe for rapid weight gain and other imbalances.
However, mindful consumption of good fats is incredibly beneficial to the body and mind. The body needs fat. It’s a macronutrient that gives us energy, plays a large role in organ function, brain function, skin health, hormone health. In addition, essential vitamins like A and D are fat-soluble, meaning they can only be absorbed through fat first. Fat is your friend if you know your fat facts.
Fat falls into 2 main categories: saturated and unsaturated fat. Unsaturated fats are broken into 3 subcategories: trans, mono, and polyunsaturated. Their different chemical structure is what makes them different.
Let’s start with saturated fats. Saturated fats are natural fats found most commonly in animal products (red meat, skin-on poultry, and natural dairy) and coconut and palm.
You’ve probably heard that saturated fats have been linked to an increased risk of heart disease, but these claims have not been consistently demonstrated by the scientific community (1, 2). Saturated fats can elevate your LDL (bad cholesterol) but they can also raise your HDL (good cholesterol). HDL removes excess cholesterol from your bloodstream and sends it back to your liver for detoxification. This distribution is determined by the individual.
Each person responds differently to cholesterol. Saturated fats have gotten a bad wrap. Coconut oil is the perfect example of a highly saturated oil that increases HDL significantly. Ghee (clarified butter) is also high in saturated fat but it’s numerous health benefits date back thousands of years (10). Everyone is different and responds differently to saturated fat. Research has not proven that saturated fat causes heart disease. In fact, increasing research has linked it to heart health and other benefits.
But always remember: overconsumption is the enemy. Moderation is your friend.
Trans Fat
Next up – trans fat and hydrogenated vegetable oils. Trans fat is a type of unsaturated fat. Small amounts come from animals, but the vast majority of trans fat is artificial and in the form of hydrogenated vegetable oil. This oil is created by adding hydrogen to vegetable oil in an effort to make it solid at room temperature and give it a longer shelf. They are cheap to make and are found in a lot of processed foods (margarine, imitation dairy and spreads, fried and battered foods, frozen pizzas, ice cream, microwave popcorn, crackers, baked goods, etc.).
Trans fat is hands down the worst fat. It has consistently been linked to heart disease, inflammation, and insulin resistance (4, 5). In addition, partially hydrogenated vegetable oils were deemed unsafe this year by the FDA (3). It’s also been banned in some European countries. This fat is the bad guy. He’s not going to do you any favors. Carefully check your food and nutrition label for trans fat, hydrogenated vegetable oil, and partially hydrogenated vegetable oil and avoid avoid avoid.
Monounsaturated Fat
Next up is monounsaturated fat or MUFAs. Due to its chemical makeup, this fat is liquid at room temperature but turns solid in colder temperatures (like your fridge). High concentration of MUFAs are found in plant-based oils from avocados, olives, sunflowers, sesame, safflowers, and nuts. These fats have been shown to benefit heart health (6), help the body maintain healthy glucose levels (7), improve your mood (8), and assist weight loss (9). These fats are the championed good guys.
Bear in mind olive and avocado oil have low smoking points which means at very high temperatures they become denatured and release icky chemicals. It’s best to lightly sauté with them or use them as dressings instead of frying.
Polyunsaturated Fat
Last up is polyunsaturated fats or PUFAs. They are very similar to monounsaturated fats with one defining difference (more on that in a minute). PUFAs are also liquid at room temperature and solid when chilled. They are similarly found in plant-based oils from avocados, olives, sunflowers, sesame, safflowers, and nuts, but they are also found in fish and shellfish. PUFAs have comparable health benefits to MUFAs in addition to being anti-inflammatory (11).
That’s because the big difference between mono and polyunsaturated fats is PUFAs include omega-3 and omega-6 fatty acids. Omega-3s are powerhouse anti-inflammatories (12) and both fatty acids are beneficial to your body and mind when they are in consumed in a balanced ratio, 1:1 (13). A diet rich in omega-6 has been linked to heart disease, cancer, chronic inflammation, and autoimmune conditions (13).
A good rule of thumb is to eat a diet richer in omega-3s. Fatty fish, flaxseed oil, walnuts, and chia seeds are high in omega-3s. Soy, corn, canola, and safflower oils are high in omega-6 and should be used sparingly.
That’s the skinny on fat. The takeaway is kicking trans fat out of your life and replacing it with mindful use of the others. A helpful thing in excess can become harmful. Always practice moderation and bear in mind that everyone is different. Listen to your body and respect it. Fat doesn’t make you fat and unhealthy, but a disregard to eating in a balanced and conscious way will.
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Read more from Linda at keepkilter.com.
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