WHAT IS FAT OR FATTY ACIDS?

 

Fat is one of the macronutrients that our bodies need, the other two being carbs and protein. There are nine calories of energy in one gram of fat whereas there are 4 calories of energy in each gram of both carbs and protein. So, of the three macronutrients that our bodies need, fat stands out as the most powerful energy source of the macronutrients.

 

Fat also has more than twice the calories of protein or carbohydrates. It’s also interesting to realize that carbohydrates burn quickly (say, within 20 minutes of exercising) so the body then turns to our fat stores for additional energy.

 

There is a lot of confusion today about which kind of fats we need most and where to get them into our diets. Let’s try and unravel some of that information:

 

Fats are nutrients that our bodies need to produce sufficient amounts of energy for our bodies to function properly. In short, the right fats are good for you and in fact, are required by the body. Aside from providing needed energy, fats also help us in these ways:

​

BENEFITS OF FAT:

 

•   Help regulate blood sugar

•   Keeps our hair and skin healthy

•   Produce hormones like testosterone and estrogen

•   Fills up our fat cells to provide insulation and warmth for our bodies

•   Helps us absorb the fat-soluble Vitamins A, D, E and K

  • Note: these 4 vitamins cooperate synergistically with each other as well as with essential minerals like Magnesium. To boost absorption of these vitamins, be sure to have some fat with your veggies. A few examples include: Organic butter, olive oil or coconut oil.

•   Helps control inflammation in our bodies as well as helping with blood clotting

•   Fats are essential for muscle movement

•   Fats are needed in our diets for brain development (the brain is 60% fat) (don’t call me fat head!)

•   Fats build cell membranes and the covering of nerve cells

 

KINDS OF FATS:

 

Good fats include monounsaturated and polyunsaturated fats. Bad fats include trans fats. Saturated fats fall somewhere in the middle.

 

There are basically three kinds of fats: saturated fat (found in animal products like meat and milk which tend to be solid at room temperature) and unsaturated fat. All fats are actually a mix of the two types, the percentage of each kind determines which is called saturated and which is called unsaturated.

 

Trans fat is the third kind of fat and is rarely found in nature. You’ll find trans fat in many baked goods, fried foods and processed foods. Beware of these foods as trans fat has been linked to health issues among them, heart disease. There is much controversy about fats and diets but one thing everyone agrees on is that Trans fats are very bad for you.

 

Note that food manufacturers are not required to put trans fats on their labels if the amount in the product is less than 0.5 grams. Trans fats create inflammation, contribute to insulin resistance and can harm you even in small amounts.

 

Saturated fats have been unfairly demonized due to a flawed study by Dr. Ancel Keys who erroneously linked higher saturated fat intake to higher rates of heart disease. The truth is that saturated fat found naturally in animal and plant sources is NOT the villain. It’s the trans fats found in margarine, vegetable shortening and partially hydrogenated vegetable oils that are to blame. Avoid these at all costs!

 

Baked good and fried foods can be high in saturated fat because they are made with ingredients loaded with saturated fats such as butter, cream and lard. These foods may be high in dietary cholesterol. Certain plant foods such as Coconut oil contain saturated fat but no cholesterol.

 

There is controversy surrounding saturated fats. Some reports say it drives up cholesterol. Others say the link between saturated fat and heart disease is unclear. The best strategy is to replace saturated fats (when possible) with polyunsaturated fats that are unprocessed. Avoid highly processed fats if possible.

 

Animal fats contain beneficial levels of omega-3s. Other generally healthy fats include:

•   Avocados

•   Grass-fed meats

•   Coconut and MCT oils

•   Raw cacao butter

•   Raw nuts such as pecans and macadamia nuts

•   Organic pastured eggs

 

UNSATURATED FATS:

 

There are two types of unsaturated fats: monounsaturated and polyunsaturated. Foods made up of these are liquid at room temperature such as olive oil. Foods containing unsaturated fats include:

•   Nuts

•   Plant oils such as canola, vegetable and plant oils (beware of heavy processing with oils and avoid where   
    possible) 

•   Salmon, anchovy, mackerel

•   Olives

•   Avocados

 

POLYUNSATURATED FATS:

 

Found mostly in plant-based foods and oils can improve cholesterol levels as well. These are essential fats that our bodies cannot make so we must get them from food.

 

There are two types of Polyunsaturated fats: Omega-3s and Omega-6s.  

•   Omega-3 fats are essential for optimal brain health. Most people get too much omega-6 fats (such as in
    vegetable oils)

•   The most important thing to know about getting the essential fatty acids (polyunsaturated fats), Omega 6’s
    and Omega 3’s, is that it’s necessary to get them thru foods and to maintain a balance between them. 

•   Omega-3’s are found in foods like wild Alaskan salmon, sardines, flaxseeds, walnuts and mackerel

•   The ideal ratio between Omega-6 : Omega-3 is 1:1.

•   The healthy range goes from 4:1 to 1:4.

•   Research shows that current Omega 6 to Omega 3 ratios with the modern western diet ranges between 15:1
    and 17:1 or according to Dr. Mercola, this ratio today is closer to 20:1 to 50:1. This is NOT a healthy ratio!

    

The take away today is that we’re getting too much Omega 6 fatty acid in terms of processed fats, which can be harmful to your body.

 

The best ORGANIC oils to consume are: extra virgin olive oil, avocado oil, coconut oil and butter from grass pastured cows.

 

The most important fats to avoid are: margarine and shortening, soy oil, corn oil, canola oil and hydrogenated or partially hydrogenated fats

 

BOTTOM LINE:

​

Most people are storing large amounts of Omega-6 fatty acids in their body fat and it can take years to get rid of them. Avoid Omega-6s as much as possible in vegetable oils and eat plenty of Omega-3 rich animals like grass fed beef or Wild Salmon. You may also want to supplement with fish and Krill oil.

 

For Vegetarians and Vegans, Flax seed and Chia seeds are excellent sources of Omega-3s.

 

BEST OILS TO COOK WITH:

 

For low heat cooking, Coconut, Olive and Safflower oils are great. Try to get the least processed oil you can… that is, Extra virgin Olive Oil and Virgin Coconut Oil. Getting Virgin Safflower Oil is harder but it is possible. For higher temperature cooking, we recommend Avocado Oil which is not only healthy but also has a higher smoke point.

 

Fats – Cheat Sheet

 

2 fats are considered essential fatty acids, Linoleic Acid (LA) and Alpha-linoleic Acid(LNA). Both are converted in the body into DHA and EPA. Best sources are:

• Flax Seed

• Chia Seed

• Hemp Seed

• Walnuts

Use the whole seeds, raw and unprocessed and keep them in the fridge or freezer

Flax and Chia seeds are most easily absorbed when they are soaked and ground

Conversion to EPA and DHA is increased 10 fold if eaten with coconut or coconut oil

 

If you use Fish Oils as a source of fatty acids choose carefully. Be sure the fish is cold water fish from deep in the ocean to reduce exposure to heavy metals and toxins and be sure to use a reputable company.

​