For many years, now the accepted school of thought is that fat in our diet is bad, lean is good. More and more studies in recent times are providing evidence that carbohydrates, not fat, is the root of an unhealthy diet. Fat is a necessary part of a normal, balanced healthy diet. Hold on to those two words: “Balanced and healthy”. Rather than avoid fats altogether or blindly consume low fat options in our diet, it is important to understand the various forms of fat and how our bodies metabolize them.
Understand that when food manufacturers provide low-fat versions of peanut butter, salad dressing, etc., they are usually adding sugars, additives, and salt to make them taste better. Don’t trade less fat for more sugar and processed ingredients. For example, margarine contains lower calories than butter but is high in trans fat. Margarine is manufactured using hexane, hydrogen gas, emulsifiers, bleach, and synthetic vitamins and colors. Call me crazy, but a bit of butter seems healthier on my toast than lower calorie margarine.
The healthy fats include omega 3 and omega 6 which are monounsaturated fats and polyunsaturated fats. These fats help increase the good HDL cholesterol in your blood and combat the bad LDL. LDL collects in the walls of blood vessels, causing atherosclerosis. LDL cholesterol deposits in the artery walls as early as childhood and adolescence. White blood cells increase to protect the blood vessels and convert the LDL to a toxic, oxidized form of cholesterol. Soon a low level inflammation is occurring in the artery wall, creating plaque.
Monounsaturated fats and polyunsaturated fats not only help lower your bad cholesterol levels, but also tend to be high in vitamin E, which is deficient in most people’s diets and essential for your bodies’ development of cells and healthy skin
Examples of monounsaturated fats include:
- Canola oil, olive oil, peanut oil, rapeseed oil, tea seed oil, macadamia nut oil, and sunflower oil
- Nuts like almonds, cashew, pecans, peanuts, hazelnuts, Brazil nuts and pistachios
- Pumpkin seeds
- Whole grain wheat
Examples of Polyunsaturated fats include:
- Cereal grains and pasta
- vegetables and vegetable products
- Fruits and whole fruit juices (non-pasteurized is best)
- Nuts and seed products
- Finfish and shellfish
- Dairy and eggs
While these good fats contain more calories, they also help you to feel more satisfied, less likely to continue to consume more low fat options higher in sugar. But don’t load up on peanut butter and real butter; just use them in moderation.
Saturated fats comprise of more than two dozen different kinds and they are not all the same, nor should we approach them all the same. Until recently, the school of thought was to avoid all saturated fats. But many sources of saturated fats are also really good for you in many other ways.
A 2010 study in the American Journal of Clinical Nutrition showed that there was not enough proof linking saturated fat alone to either heart disease or stroke. People had been replacing animal fats for vegetable oils and refined carbs, which caused triglycerides to go up and good HDL cholesterol to go down. A New England Journal of Medicine study showed that people on a lower-carb diet shed more weight faster than those on a low fat diet; even the low-carb group was consuming more fats. Likely because fewer carbs release less insulin, control hunger and reduce storage of fat. All of this helps to keep cholesterol at healthier levels.
So the question is not which saturated fats are acceptable and which aren’t but keep your entire fat consumption to no higher than 20-25% of your daily intake. Avoid saturated fats that are highly refined due to the additives, sugars, and chemicals involved in the process. If you have to choose between “low cal-low fat” trans fats such as margarine, partially hydrogenated vegetable oils, and vegetable shortening, or natural, saturated fats (in moderation, of course) then choose saturated fats. Keep your saturated fats as low as possible, but choose from sources of “good” saturated fats such as:
- Organic, extra virgin olive oil
- Organic Peanuts and other nuts
- Regular 100% peanut butter instead of “low-fat” options
- Wild Salmon instead of farmed
- Butter instead of margarine
- Organic, grass fed meats instead of grain and hormone fed (also avoid meats that are cured, processed with nitrates and other preservatives).
Understanding the wide variety of saturated fats and how they are metabolized is a detailed subject that we encourage you to explore before you just blindly toss all saturated fats out of your diet. The key is moderation and balance in all things. Know your fats and you will make better, healthier choices for your life. Please share with us your experiences with changing fats in your diet and what has worked for you.
Featured photo credit Flickr user Jaanus Silla.