Fats, like the other macronutrients, have ridden a roller coaster through history. At times they are demonized as the cause of weight gain and health issues then other times lauded as a key to health and longevity and a necessary nutrient for weight loss.Think low fat diets on one end of the diet spectrum and ketogenic diets way over on the other end. So, is fat healthy or not?
Well if you’ve read my other blog posts (or listened to my podcast), you will likely know that my view on all nutrients falls right in the middle of the spectrum. There are no good nutrients or bad nutrients, I just strive to find a healthy balance of all nutrients.
You also may know that I don’t believe in a one size fits all approach to nutrition so it’s possible that one person will thrive eating a smaller ratio of fats where someone else will thrive on a diet high in fat.
That’s where I think knowledge is key. The more you know about nutrition, the better able you are to make the decision that is right for you. And let’s be honest, nutrition decisions that are based on your individual body and lifestyle are much more sustainable than those that are forced on you by fad diets and so called experts.
So in that vein, today I want to talk about fats, the different types and the role they play in our body.
What are fats?
Fats are an essential macronutrient along with Protein and Carbohydrates. They contain Fatty Acids that are made from long chains of carbon atoms that bind with hydrogen atoms.
Fats are broken down into three categories – Saturated, Unsaturated and Trans Fats
Saturated Fats
When a fatty acid chain has all the hydrogen bonds it can handle it is considered a saturated fat.
Saturated Fats are solid at room temperature (because of the full hydrogen bonds). They are necessary in the body for stabilizing cell membranes.
Saturated fats are found in animal products like meat, dairy, egg yolks and butter as well as oils like palm, palm kernel and coconut.
Unsaturated Fats
Fats that are missing one or more hydrogen bond are classified as Unsaturated Fats. A fat that is missing one hydrogen bond is considered a monounsaturated fat. When it is missing more than one bond it is a polyunsaturated fat. Unsaturated fats are liquid at room temperature (thanks to those missing bonds) and are necessary to create flexibility in cell membranes.
Monounsaturated Fats are found in – canola, olive and peanut oils, avocados, nuts, olives and peanut butter
Polyunsaturated Fats are found in– safflower, sunflower, corn, flaxseed, soybean & cottonseed oils, and fish.
Two types of polyunsaturated fats known as Omega 3 & Omega 6 are considered essential fatty acids. This means that they are nutrients that our bodies need to function properly but do not make them so are needed in our diet
Omega-3 Fatty Acids play a role in preventing heart disease, improving eye and brain health, and fighting inflammation in the body. They are found in walnuts, ground flaxseed, cold water fish and soybeans
Omega-6 is found in safflower, sunflower, corn and soybean oils as well as in nuts and seeds. It helps to stimulate hair growth, maintain bone health, regulate metabolism and maintain the reproductive system.
Trans Fats
Trans fats are the result of a man-made process that alters unsaturated fats. Hydrogen gas is bubbled into liquid vegetable oil which causes hydrogen bonds to form. This turns the liquid oil into a solid or semi solid state in order to increase shelf life.
Trans fats have earned a reputation as a ‘bad fat’ as they have been found to contribute to insulin resistance, increase levels of bad cholesterol in the body while lowering levels of good cholesterol. They have also been found to increase the incidence of some cancers.
Canada and other countries around the world have banned trans fats, but they may still be found in trace amounts in food in the form of Partially Hydrogenated Oils.
They are known to be present in margarine, shortening, snack foods, baked goods and fried foods.
Role of fat in the body
Ok so now that we’ve gone through the types of fats, let’s talk about the role they play in your body.
First off as I mentioned earlier fats are an essential macronutrient that our body needs to function. Eliminating them completely from your diet will lead to a host of health issues. The key is to decide what types of fats, and in what amounts are best for you and your health. Since we are all different, our bodies will have different needs.
- Fats are necessary for growth and development, especially in the brain.
- The body requires fat in the intestines in order to absorb fat soluble vitamins like A, D, E & K from the food we eat. These vitamins play a role in maintaining healthy skin, bones, teeth and eyes and are needed for proper blood clotting.
- In addition, your body uses fat to provide protection to your internal organs and act as insulation to help regulate your body temperature
- Fats are an important source of sustained energy in the body. They are broken down slowly by the digestive system and therefore keep you feeling fuller longer
- Fats are higher in calories with 9 calories per gram compared to 4 calories per gram for proteins and carbohydrates. This can be an advantage or a disadvantage depending on your goals. If you are underweight and looking to gain, fats are a good addition. They pack a bit more calorie punch per serving so you don’t have to eat a ton more food. If you are looking to lose weight you just want to be mindful of how much of your diet includes excess fat.
The dark side of fats
Now that we’ve seen the good qualities of fat, let’s look at the flip side – the dark side of fats are when they become damaged by heat, light and oxygen.
Polyunsaturated fats are the most fragile. Oils that are high in polyunsaturated fats (such as flaxseed oil) should be refrigerated and kept in a dark container.
Cooking with some mono & polyunsaturated fats, as well as exposing them to light or oxygen, damages the fats, depleting their nourishment and creating oxidized fats and toxins. When cooking try to choose high quality avocado, coconut or olive oil and shy away from sesame, walnut or flaxseed oil (use them in your salad dressings instead).
That was a lot of information to cover!
The bottom line is, Yes you can fuel up with fats.
Fats do play an important role in our bodies and as a result should play an important role in our diets. Just play around with different types and amounts in your own diet and see what works for you.
When your diet includes the nutrients your body needs to feel it’s best, it’s much easier to reach your health and weight loss goals, willpower not required.
Looking for other healthy eating tips? Find more on the blog here
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