Third Nutrient of the Big 3
Finally we arrive at that little word that causes so much angst. Fat is an essential nutrient and your body will not function without it. Every cell in your body contains fat as an integral part of its structure, and besides, it makes your food taste good. So let’s talk about the different types and how much you need.
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What is fat?
Fat is an organic substance which is insoluble in water and is required in the human body to provide energy, insulation, and structure to cell membranes; it is also necessary for the production of hormones and is required for normal growth and development. Additionally healthy fats can act as anti-inflammatory agents in the body.
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Types of Fat in the Diet?
We categorize fats based on “saturation� or how solid they are at room temperature.
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Saturated Fat
You can think of this type of fat as one that is solid at room temperature, like butter or shortening. We also find this type of fat in meats, hard cheeses and full fat dairy products.
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Unsaturated Fat
This type of fat is liquid at room temperature, and in general is thought to be healthier than saturated fats.
Oils are made up mostly of unsaturated fats.
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Mono-unsaturated Fats
Foods that contain monounsaturated fats include olive oil, canola and peanut oils.
Although not liquid, avocado, peanut butter and other nuts and seeds contain a higher percentage of mono-unsaturated fats and are therefore categorized in this group.
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Poly-unsaturated Fats
These fats are generally liquid at room temperature, as well.
There are two types of polyunsaturated fats “omega-3” and “omega-6”. In general, you should consume more foods high in omega-3 fats in relation to omega-6 fats for heart health.
Foods high in Omega-3 fats include walnuts, fatty fish (like salmon, trout, and tuna), flax seeds (crushed), and chia seeds.
Foods high in Omega-6 fats include vegetable oils like corn, soybean, and safflower.
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Trans Fat
Chemically, a trans fat is formed when a liquid fat is turned into a more solid fat. This would occur when a vegetable oil is “saturated� to form a more solid structure like margarine or vegetable shortening.
Foods which contain trans fat include some baked goods and snacks, margarines, canned frostings, and frozen prepared foods. These fats are widely used by the food industry because they create an extremely shelf-stable product.
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Fat and Health
It is generally recommended to consume less saturated fat because it is thought that saturated fat can raise blood cholesterol levels which increases risk for heart disease and stroke.
However new studies are revealing that this may not be the case. The best strategy for now is to limit unhealthier sources of saturated fats like processed red meats and increase intake of less processed foods like vegetables, fruits, nuts, and whole grains.
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Why all the fuss about trans fats?
These fats are most detrimental to heart health, raising bad cholesterol levels more than any other type of dietary fat . All major health agencies recommend limiting or eliminating intake of these fats.
In fact, in 2006, the FDA required food manufacturers to add trans fat content to food labels.
The best way to avoid trans fats in the diet is to read ingredient labels and avoid products which contain partially hydrogenated fats, the primary source of trans fats in the diet.
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Fat is not a 4 letter word.
There is no doubt that some types of fat are healthier than others. Plant oils, such as olive, canola, and peanut oils; nuts, including walnuts, almonds, peanuts, and pistachios; avocados; and fish, especially oily fish such as salmon, tuna, herring, mackerel and even sardines are excellent sources of healthy fats.
These types of fat reduce inflammation in the body, thereby helping reduce risk of heart disease and stroke. By the same mechanism, they also reduce inflammation in joints and other tissues. For this reason, nutritionists and trainers recommend the addition of healthy fats to the diets of athletes for recovery.
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Things to Consider
Keep your total fat intake moderate (less than or equal to 30%-35% of total calories); considering the source and type of fat you consume and eating a variety of foods daily will always your best bet.
Duke Photo Credit: Lauren Hagedorn
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Wrap-up
Take home message: Fat is the macro nutrient required by the body for growth and development and normal hormone production. Additionally fat provides insulation and structure of cell membranes and is instrumental in the reduction of inflammation on the cellular level. Some fats in the diet are healthier than others, so choose wisely but don’t avoid them altogether.
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