By Carla Schuit RD, LDN, MPH
Fat, fat, fat. Just like “Bloody Mary” I think if I say fat in the mirror three times it will change the negative reputation that this macronutrient has gained over the years.
We know it as that stuff we cut of our steak or that name that we hear overweight people being called. But it is so much more and actually a possible ally in our quest for better health.
Back in the late 70’s and early 80’s fat became the enemy. The USDA guidelines encouraged people to consume little fat, especially saturated fat from animal products. Suddenly your supermarkets started to change. Foods were being formulated without fat. Low-Fat, Non-Fat and Reduced Fat claims were sprawled across food packages on the shelves. Snackwells anyone?
Naturally, if the guidelines are correct and we consume less fat by eating these newly formulated products we in turn will lose fat and be healthier. However, quite the opposite has happened. Obesity has only increased as have the diseases attached to it, diabetes, hypertension and heart disease.
Fat adds flavor. When fat is removed sugar, salt and other added flavorings need to be added back to make the food palatable. There are all different kinds of fat.
Monounsaturated- Olive oil, nuts, olives, peanut oil, avocados. These fats are referred to the “good” fat because they are plant based and contribute to healthy heart function. These are liquid at room temperature.
Polyunsaturated- Omega-3/Omega-6 fatty acids. These are found in walnuts, sesame seeds, flaxseed, salmon and other fishes. These are referred to as essential fatty acids. Your body needs them to function. They contribute to muscle and joint health. These are typically liquid at room temperature.
Saturated Fat- Palm oil, coconut oil, egg yolks, butter, animal meats. Saturated fats aid the body in absorbing fat-soluble vitamins and some phytonutrients, as well as maintaining cell membranes. These fats are solid at room temp and ok in balanced amounts part of a diverse diet.
But not all fats are created equal.
Trans fats- These are created when hydrogen is added to unsaturated fats such as soybean or cottonseed oil. This is done to create a more stable fat and extend shelf lives of packaged food products. Trans fats have been shown to increase their disease incidence by 7%. These are found in almost all packaged food products.
Monounsaturated, polyunsaturated and saturated fats have a place in a healthy, diverse and well-rounded whole foods diet. They keep us full longer and satiate us quicker than carbohydrates or sugars. Use coconut oil to cook and olive oil in dressings. Have an avocado with eggs or on a salad. These fats are healthy and will aid in attaining your weight loss or over all healthy lifestyle. However, keep fats natural and from whole food sources. Eliminate or limit trans fats as much as possible.
Fats are friends!!