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Huntsville’s Resource for… Nutritional Supplements and Quality Vitamins |
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The Skinny on Fats in Your Diet By Chris Pamperin, Pharm.D. Candidate, Auburn University School of Pharmacy
First and foremost, you should know that fats are an essential part of a healthy diet. In the body, fats are responsible for multiple functions, such as providing structural support for the outer wall of every cell in the human body. They make it possible for nutrients to pass from the blood through the cell wall. They help convert nutrients from food into energy that your body can use. Fats are responsible for proper development of the brain, eyes, ears, adrenal glands, and reproductive tract. So, instead of eliminating fats from your diet, you should change the types of fats you consume to decrease your intake of “bad” fats and increase your intake of “good” fats. But what are the different fats and which ones are considered “bad” fats and which are considered “good” fats? Fats are primarily made of carbon and hydrogen atoms. Saturated fats contain all the hydrogens the carbon atoms can hold. This is important because it makes the fat stable and not easily oxidized. Therefore, the body can’t use them properly. Saturated fats are responsible for increasing cholesterol levels in the body. Saturated fats are primarily found in whole milk, cream, ice cream, whole-milk cheeses, butter, lard and meats. Saturated fat intake should not exceed 7 percent of total calories each day. Unsaturated fats contain at least one place that hydrogen can be added to the molecule. These fats are more easily digested and useable by the body. There are two types of unsaturated fatty acids, monounsaturated and polyunsaturated fatty acids. Monounsaturated means the fat can add one more hydrogen, whereas polyunsaturated means multiple hydrogens can be added to the molecule. Polyunsaturated oils are liquid at room temperature and in the refrigerator. They easily combine with oxygen in the air to become rancid. Polyunsaturated fats are found in fish, safflower, sesame, soy, corn and sunflower-seed oils, nuts and seeds. Polyunsaturated fats tend to help your body get rid of newly formed cholesterol. Thus, they keep the blood cholesterol level down and reduce cholesterol deposits in artery walls. Monounsaturated fats are liquid at room temperature but start to solidify at refrigerator temperatures and are found in olive oil, canola oil, peanut oil, and avocados. Monounsaturated fats may also help reduce blood cholesterol as long as the diet is low in saturated fat. Cis-fatty acids are another specific type of unsaturated fats. The term “cis” refers to a specific chemical bond within the molecule. Cis-fats are produced naturally in animal, plant, and other sources. Cis-fats are the types of unsaturated fat your body can actually use. They make up the structure of the various cell membranes and are essential to maintain normal health. Trans-fatty acids on the other hand, were produced by the food industry to give products a longer shelf life because they never spoil. The term “trans” also refers to a specific chemical bond within the molecule. Since the bond is a trans-bond, the fat becomes rigid and it doesn’t flow properly through blood vessels. Trans-fats are unsaturated, but raise total cholesterol, LDL ("bad") cholesterol and lower HDL ("good") cholesterol. Trans-fats also increase the risk of blood clots. This is a dangerous combination which leads to a significantly increased risk of heart disease. Trans-fats also cause your cell membranes to leak, which disrupts cellular metabolism and allows toxins to enter cells. Trans-fats are found in cookies, crackers, cakes, french fries, fried onion rings, donuts, and most fast-foods. Any product that says hydrogenated or partially hydrogenated contains trans-fats and should be avoided. All processed oils contain trans- fats and should not be used. Good alternatives are olive oil or coconut oil, which do not contain trans-fats. Trans-fat intake should be eliminated, but at most, should not exceed 1 percent of total calories each day. There are two essential fats your body cannot make by itself and you have to ingest them through diet or as a supplement. They are omego-6 and omega-3 fatty acids, both of which are types of polyunsaturated fats. Your body requires both to maintain proper health. However, if ingested excessively, omego-6 fatty acids cause inflammation in the body. Omega-3 fats on the other hand decrease inflammation in the body. Inflammation in the body has been linked to conditions such as diabetes, cancer and heart disease. The traditional American diet is low in omega-3 fatty acids and very high in omega-6 fatty acids. It is best to have an intake of about 3-5 parts omega-6 to one part omega-3, but most Americans intake about 20-25 parts omega-6 to one part omega-3. Research has shown that Inuit Eskimos in Iceland do not have the same problems with heart disease and inflammatory conditions like arthritis that Americans have, even though and yet they eat a high fat diet. The fat they eat comes primarily from fish, which is high in omega-3 fatty acids, and their ratio of omega-6 to omega-3 consumption is around 5:1. The best thing to do to correct this dietary imbalance is to have an adequate intake of omega-3 fatty acids. One easy way to accomplish this is to take a supplement. Fish oil contains two omega-3 fatty acids EPA and DHA. It is recommended that you take 3-4 grams of fish oil every day to correct this imbalance and decrease inflammatory diseases such as arthritis and heart disease.
Different Fats Found in the Diet
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