Dietary Fat - Is It Essential?
This article explains everything you need to know about dietary FAT
Is saturated or unsaturated fat the one that is bad for you; or wait, was it trans-fats? If you find yourself asking these questions when shopping in the grocery store this is the article for you. I am sure you have heard the terms, there are so many, we have Cholesterol, Saturated & Unsaturated Fat, Trans-Fats, Hydrogenated Fats, Essential Fats, Omega-6 fats, Omega-3 fats, and the list goes on. The amount of terminology surrounding this particular macronutrient is extensive, and I would love to shed some “Light” on this topic.
Let’s start by mentioning that dietary fat is necessary for survival and plays an essential role in our overall diets and health. Understanding the roles of fat, which fats to choose or avoid, and which fats are recommended for our health helps us avoid an unnecessary fear of dietary fat.
Fat serves several important functions in the human body, these include:
Protection for our internal organs by both surrounding them and keeping them in place, fat is also the main component of cell membranes in the body providing structure and function.
Utilized as a major signaling molecule (chemical messenger) in the body.
Energy source and energy storage for the body
Necessary for metabolizing the Fat-Soluble Vitamins (Vitamins A, D, E, and K)
A source of heat insulation for the body
A major component in hormone production
The problem is that overconsumption of this high-energy-density macronutrient (9 calories per gram) can lead to weight problems and cardiovascular disease. Consuming the recommended amount of dietary fat, as well as eating heart-healthy fats is important to overall health and well-being.
The fat consumed through food is made up of fatty acids which are divided into two categories, saturated and unsaturated. Unsaturated fats are then subdivided into monounsaturated and polyunsaturated fatty acids. The chemical configuration of these fatty acids determines the type and natural state of the fat, this is why different fats are either solids or liquids at room temperature.
Let’s define some of the terminology surrounding fat.
Cholesterol – lipid-like substance found in all cell membranes, most body tissues, and body fluids. The body needs cholesterol to make some steroid hormones and vitamin D.
Generally desirable levels (U.S.)
Total Cholesterol under 200 mg/dL
LDL Cholesterol under 100 mg/dL
HDL Cholesterol over 60 mg/dL
Triglycerides under 150 mg/dL
Low-density lipoprotein (LDL) – lipoprotein that carries cholesterol from the liver to the cells, known as bad cholesterol.
High-Density lipoprotein (HDL) – lipoprotein that carries excess cholesterol away from the cells to the liver where it is turned into bile or excreted, known as the good cholesterol.
Saturated Fatty Acids – fatty acids that have the maximum # of hydrogen molecules and contain only single bonds between their carbon atoms. Foods high in saturated fatty acids are usually solid at room temperature (like butter) and are often found in animal fat, palm oil, and coconut oil. (Cheese, Pork, Beef, Butter, Dairy, Egg Yolks)
Unsaturated Fatty Acids – Fatty acids that have one or more double bonds between the carbon atoms in the carbon chain. These are typically liquid at room temperature, relatively unstable, and prone to oxidation (olive oil). Unsaturated fatty acids are found primarily in plant sources.
Monounsaturated – 1 double bond
Sources of monounsaturated fats include: Olive oil, nuts like almonds, cashews, pecans, canola oil, avocados, olives, and nut butters. (Important Part of a Healthy Diet)
Polyunsaturated – more than one double bond
polyunsaturated fatty acids are considered essential fatty acids because they cannot be synthesized by the body and must be obtained through the diet.
Sources of polyunsaturated fats include: Walnuts, sunflower seeds, flax oil, salmon, corn, soybean, and safflower oil. Substituting these fats for saturated or trans fats or refined carbohydrates can significantly decrease a person’s risk of cardiovascular disease.
Excessive intake of omega-6 fatty acids and a high omega-6 to omega-3 ratio has been shown to promote conditions such as cancer, cardiovascular disease, and inflammatory and autoimmune diseases. Following a diet with a lower ratio of omega-6:omega-3 fatty acids has shown favorable effects in reducing the risk of many of these diseases.
Omega-3 fatty acids – essential polyunsaturated fatty acids that are found in seafood, fish, flax seed, and walnuts.
Omega-6 fatty acids – essential polyunsaturated fatty acids that are primarily in plant oils such as corn, soybeans, sunflower, grapeseed, canola, and safflower.
Essential Fatty Acids – Fatty acids that cannot be synthesized or not in adequate amounts, and therefore have to be consumed (omega-3 [alpha-linolenic] and omega-6[alpha-linoleic]).
Eicosapentaenoic Acid (EPA) – essential omega-3 fatty acid found in marine sources including fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of brain and eye tissue.
Docosahexaenoic Acid (DHA) – essential omega-3 fatty acid found in marine sources including fish and krill, highly abundant in the human brain, eyes, and sperm cells.
Adequate intake for Omega-3 is 1.6g for males and 1.1g for females (ages 14-51+ years)
Adequate intake for Omega-6 is 17g for males and 12g for females (ages 14-51+ years)
Alpha-Linolenic Acid (ALA) – ALA is not as active in the body as the other 3 main types of omega-3 fatty acids, and must be converted to two other forms of omega-3 fatty acids EPA and DHA to bestow the same health benefits. However, your body’s ability to convert ALA is limited only about 5% is converted to EPA and 0.5% to DHA.
The best foods for ALA: Chia Seeds, Flax Seeds, Brussel Sprouts, Algal Oil, Hemp Seeds, Walnuts, Perilla Oil, and Ahiflower.
Trans-Fats – artificial fatty acid that occurs when Hydrogen is added to liquid vegetable oils (unsaturated fat) to make them more solid (saturated fat) and have a more stable shelf life. (Margarine/Shortening) Found in French fries, doughnuts, fried chicken, baked goods, snacks, and creamers). Trans-fats adversely affect a range of cardiovascular risk factors including raising LDL levels and triglycerides, lowering HDL levels, increasing inflammation, and promoting endothelial dysfunction. In 20145, this type of fat was determined not to be generally regarded as safe by the FDA.
Hydrogenated Fats – process of forcing hydrogen into vegetable oil to create semi-solid or solid saturated fats.
Oxidative Damage – imbalance of free radicals and antioxidants, free radicals are oxygen-containing molecules with an uneven # of electrons, which makes them susceptible to react with other molecules.
Practical tips for consuming dietary fat
Cook with extra virgin coconut oil, organic (preferably grass-fed) butter, extra virgin olive oil, or avocado oil. Each oil has a different smoke point based on its chemical structure. Be sure not to heat an oil beyond its smoke point as this leads to free radical formation.
Avoid polyunsaturated vegetable oils: corn, cottonseed, safflower, soybean, and sunflower . These are unstable and pro-inflammatory. If you use canola oil, make sure it’s organic (otherwise it will be genetically modified).
Limit/Avoid deep-fried foods, unless they have been cooked in a good quality oil (extra virgin coconut oil, red palm oil or avocado oil) that has not been reused.
Limit/Avoid anything that is made with hydrogenated or partially hydrogenated oils. This includes shortening and margarine, doughnuts, French fries, onion rings, tempura, and most processed, commercially prepared baked foods such as cakes and pastries, chocolate bars, cookies, crackers, and potato chips.
Avoid nuts and seeds roasted in oil as these are usually polyunsaturated oils. You’re better off roasting them yourself. When purchasing nut butters go natural, ensure the ingredients on the back are just the nut and salt.
Eat healthy plant based sources of fat, including avocado, coconut milk, unsweetened coconut, virgin coconut oil, olives and extra virgin olive oil, raw nuts and raw seeds.
If consuming fat from animal sources, choose organic and grass fed when possible.
