The Fats of Life

Joseph Carrera R.H.N.

www.triple3holisticnutrition.com

Popular tv series from the 80’s, or present-day confusion?

There are many varieties of fats out there. Some should be avoided, and some are beneficiary.

The question is, does this topic have to be confusing or complicated? Like any topic, if it’s broken down, and you understand the simple differences that exist, things begin to make sense.

The problem lies with the labeling of items. How often are large words thrown around that inhibit your ability to learn and understand? The goal is to strip away the confusion, or “cut the fat” of a topic some may find off-putting or intimidating, and help you understand it better.

The plan is to make you dependent on yourself, not a professional

So, let’s get into it.

There are many types of fats. Some of them are healthy for you, some of them are not. The first rule we need to establish; fat is fat! Even if a fat is healthy, it is still a fat. Care and consideration should be taken when consuming it.

It’s much like healthy sugar; it’s still sugar. There is no need to overindulge just because something is labelled as healthy. Half the fat does not mean double the portion. With that out of the way, there are better fats for you, and those are the ones we should be incorporating in our daily routine.

The two fats you want to avoid as much as you can are Saturated Fats, and Trans Fats.

Saturated fats come mainly from animal sources, such as red meat, poultry and some full fat dairy products. This type of fat tends to raise both good cholesterol (HDL, or high-density lipoprotein) and bad cholesterol (LDL, or Low-density lipoprotein).

Can’t remember which is which? Think of the “H”, in HDL as standing for Healthy, and you’re all set. Process of elimination makes LDL the bad one.

Over consumption of these types of fats can increase your risk of heart disease or heart attack. It is also well known that exposing these types of fats to high temperatures, as in the process of hydrogenation, can increase your chances of cancers, because they become unstable. Unstable in your body, but stable at room temperature.

Trans-monounsaturated fatty acids, or trans fats, are fats formed mostly in oils, that have been subjected to a process called hydrogenation. Hydrogenation is a chemical process that blasts (or saturates) the molecules of the oil with hydrogen atoms. This is done to keep these oils solid at room temperature and extend shelf life.

Ever wonder why animal shortening is in the middle of the grocery isle, and not in the refrigerated section?

Unfortunately, almost all foods found on grocery store shelves have this type of fat in it, so read your ingredients list before committing to putting something in your body that doesn’t belong, and cannot be broken down.

A fat such as coconut oil, which is shrouded in so much controversy, is a saturated fat. It is solid at room temperature during colder weather, and runs liquid during the warmer months.

This is indicative of a fat that has NOT been hydrogenated.

Coconut oil that has not been hydrogenated, and has been cold pressed (away from heat), does this phenomenon naturally. It must not be exposed to heat at all, for it to be healthier.

So, good rule of thumb, buy only cold pressed, non-hydrogenated organic coconut oil, and use it wisely. I’m not labeling coconut oil as good or bad. This is hardly a recommendation to use coconut oil. I’m simply stating the facts.

Now to the good fats.

The two main categories of good fats are Monounsaturated fats, and Polyunsaturated fats.

These types of fats are primarily found in plant-based foods and oils. These types of fats are liquid and will remain that way whether they are at room temperature or refrigerated.

The two essential fatty acids, Omega 3 or Alpha-linolenic acid, and Omega 6 or Linoleic acid are both Polyunsaturated fats. These types of fats are primarily found in seeds, nuts, fish, vegetables, and nut oils. These fats carry a variety of health benefits, and is what your dietary intake should mainly consist of.

Essential is a term meaning your body does not produce them, therefore you must get them from food sources.

Now that you have a clearer view of the good vs the bad, you can apply that information to your next grocery outing.

This is hardly a comprehensive list of fats, but rather a “cliff notes” version of what you should know, so you can avoid the bad.

You would be amazed of what is in our food and what we consume on a daily basis. With so many fats/oils available, do your research as to which one is best for you.

Ask yourself why so much of what we eat has been messed with, and how much of it will end up messing with us.

Asking questions always leads to an answer.

Just like fats, some answers are good, and some are bad, but you owe it to yourself, and to your family to know the truth.