FAT Matters

Why do we go around it, trim it, substitute it, as if it is the cause of all our problems. 

 The truth is FATS are good, it is a necessary part of a healthy balanced diet.  FAT is one of three macro-nutrients, Carbohydrates and Protein being the other two, it is a energy source used to fuel our brains, regulate body temperature, provide cushion for our major organ, maintain healthy cell membranes aid in the absorption of fat soluble vitamins such as vitamin A, D, E and K.  FAT is also needed to absorb carotenoids the antioxidants found in colorful foods that may be beneficial in the fight against cancer and heart disease.

So why do we dread those 3 little words, when the truth is we consume more sugar than we do fat and more people crave sugar than they do fat.  With the low-fat craze of the past we were conditioned to believe fat was the reason behind the rapid increase in weight for many Americans. We were so confident that fat was the enemy that we removed it from foods and replaced it with (drum roll) "sugar"!  Sugar in the form or potato starch, corn starch and tapioca to name a few.

FATS by far yield the highest percentage of calories per gram when compared to the other macro-nutrients therefore, overindulgence of fats and fatty foods can lead to weight gain and other issues such as high cholesterol, heart disease and atherosclerosis. Still, fat is not the blame for the weight issues we face as Americans.  To summarize the blame lies in inactivity, conveniently fast foods, processed foods, artificial fats (trans fat produced by hydrogenated oils) and overeating.

Choose and Eat Healthy FATS

It is recommended that 25-35% of your diet consist of fat energy, less if you are overweight, obese, have heart disease or a condition that requires a low fat diet.  Of this 25-35% saturated fat should constitute less than 7-10% of your daily fat intake. Saturated fats are that fats which increase your risk factors for high cholesterol and heart disease.  These fats are found more in meats and animal by-products such as dairy, butter and cheese.

When it comes to fat you want to eat more foods containing mono and poly unsaturated fatty acids and foods with a good amount of omega 3 fatty acids.

Foods with healthy FATS are: nuts, nut butters, seeds, avocados, cold water fish such as salmon, trout, mackerel, tuna other fish like  sardines, herring , halibut, cod , liquid oils such as olive oil, canola, sesame seed, flax seed and peanut oil. 

Consuming foods high in unsaturated fats and minimizing saturated fats in your diet will protect your heart, decreases instances of high cholesterol and atherosclerosis. The next time you reach for a low fat product, read the label, identify the fat content as well as the ingredients in the product. Calories matter, therefore, calories in low fat foods should not equal the calories of that food in its natural state. 

Do We Need Fats?

Do We Need Fats?

Yes, fats are one of the three major sources of energy in our diets. The other two are carbohydrates, and protein.

Fats exist to be used as fuel, help your bodies absorb fat soluble vitamins such as vitamins A, D, E and K, cushion for your cells and tissues, as well as to help regulate your body temperature, mood and even your weight.

So, Fats are good for you?

Some fats are beneficial to your health while others may cause harm. Healthy fats such as monounsaturated, polyunsaturated and omega-3 fats help your body remove cholesterol from the blood stream and protect you from heart disease.

What’s all the hoopla about Low Fat Diets?

Low fat diets are just that hoopla. It’s not the fats that harm you, it’s the kind of fats and the amount of fats you eat that may or may not affect your health. Dietary guidelines for fat intake for healthy Americans are 20-35 percent of your diet daily, of which 7-10 percent accounts for saturated fats. Thirty percent total fat intake accounts for 65 grams of fat, of which approximately 13 grams is saturated fats. On average most Americans take in double times the recommended amount. Take into consideration our high intake of fast, convenient foods, processed foods, fried foods and the use of oils and plastic fats such as margarine.

*keep in mind that this is only a recommendation. Actual fat intake varies for individuals based on ethnicity, risk factors for high blood pressure, high cholesterol or heart disease.

What about Low-Fat and Fat-Free Foods?

Low fat and fat free foods are good substitutions sometimes but are often abused because consumers mistake low-fat or fat-free for calorie free. This couldn’t be farther from the truth. Fact is, a food product claiming to be low in fat or fat free does not make it calorie free. Often times the fat that has been removed is replaced with a starch for thickness and to hold the food together. That starch is usually made from a carbohydrate such as flour, rice, corn or starchy vegetables like potatoes. You may not be getting fat calories but you are consuming a higher percentage of starch which essentially breaks down into sugar thus, increasing your calorie intake.

Good Fats and their sources

Monounsaturated Fats:
Oils made from sunflower seeds, canola, olive, peanut sesame and avocado. Nuts (peanuts, almond, hazelnuts etc)

Polyunsaturated Fats:

Tofu, corn oil, soybean oil, sesame, sunflower, pumpkin seeds, etc Walnuts an fatty fish (see Omega 3 list below)

Omega 3

Fatty Fish (sardines, salmon, herring, canned tuna, anchovies, halibut shrimps). Flax seeds and walnuts.

Sources of Bad Fats and Cholesterol too!

Saturated Fats:

Fried and processed foods

Meats (red meat, poultry with skin and fat, pork, lamb etc)

Whole fat dairy products (milk, cheese, yogurt, ice cream, cream)

Butter and margarine Lard, palm and coconut oil

Trans Fats:

Processed foods (baked goods, pastries, cake mixes)
Fast foods
Margarine
Candy Bars
Fried Foods
Foods w/partially-hydrogenated oils

Cholesterol:
Animal products (red meat, pork, poultry, shrimp,)
Animal by products (milk, cheese, ice cream, etc)
Eggs
Butter and margarine
Processed and fast foods

A well balanced diet consists of a reasonable amount of healthy fats based on your calorie intake, high fiber foods such as fruits, vegetables, legumes (beans) and whole grains. Eating 30-35 grams of fiber daily will minimize the build up of cholesterol in your bloodstream and remove excess cholesterol from your bloodstream.

Choose liquid oils such as olive, canola, peanut or sunflower seed oil in place of butter and margarine. Limit egg intake to 4 whole eggs a week and substitute egg whites to cut cholesterol. Bake, grill or broil instead of frying, choose lean cuts of meats, remove the skin from poultry and eat more fish and non meat protein sources to reduce your intake of unhealthy fats daily.