Fat and Basic Nutrition (Part 3)

Introduction

Fat is the last of the three macronutrients I’ll be reviewing. In part 2, I reviewed protein, which helps to repair and build cells in the body. Part 1, was carbohydrates, the body’s main source of energy and the primary fuel for the brain.

In this blog, you’ll learn which fats are heart-healthy and which to avoid, and where they can be found. Hint: Found in sneaky foods you’ll already eating without knowing it.

Types of Fat

Fat has 9 calories per gram. That’s twice as much as protein and carbohydrates!

Alcohol is a close second to fat as a dense source of calories.

There are four dietary fats: saturated, monounsaturated, polyunsaturated, and trans fats. While I don’t want to get all technical, understand that all fats are made up of long chains of carbon atoms with hydrogen atoms attached to them. Ok, that was kinda scientific. 😊

It’s the number of double bonds they contain that makes each fat different from the other. Saturated fat has no double bonds. Monounsaturated fat has one double bond. Polyunsaturated fat has many double bonds. Trans fat is a twisted fat that acts more like saturated fat. They all play a different role in the body which I’ll review next.

Saturated Fats

The more saturated the fat, the more solid it is at room temperature (think butter and lard).  Other saturated fats can be found in dairy products such as cream, and whole or 2% milk. The skin of poultry and high-fat proteins (e.g., bacon and sausage) contain saturated fats.  While bacon and sausage are sources of animal proteins, they usually have more fat per serving than protein and are considered high-fat proteins.  These aren’t what I would call healthy sources of lean protein.

Shopping tip: Turkey bacon vs pork bacon— it’s a personal choice! You’re not saving many calories by choosing turkey bacon.  Turkey bacon is a good alternative for those who don’t eat pork.  More on bacon.

Plant-based oils such as palm oil, palm kernel oil, and coconut oil, found in many processed baked goods like crackers, cookies, and muffins, may contain higher levels of saturated fats.  Manufacturers use these types of oils because they’re less expensive and extend the shelf life.  When you’re told by your doctor to “pay attention” to how much cholesterol you eat, know that saturated fats have a more harmful effect—by contributing to the formation of plaque in the lining of arteries, raising your cholesterol and triglycerides.

Pro tip: Pay attention to the types of oils you’re eating found in processed foods by reading the food labels.

Coconut Oil

Coconut oil has attracted attention over the years because of the perceived health benefits ranging from antioxidant properties to potential weight loss.  So, it’s worth noting how it differs from other saturated fats.

Coconut oil contains a rich source of medium-chain-triglycerides (MCTs).  MCTs make it more difficult for the body to convert and store fat, and easier to break down and digest than long-chain triglycerides (LCTs).   LCTs are found in soybean and olive oil, fish, nuts, avocado, and meat to name some food sources.  These are healthy sources of fat.

But before you go adding coconut oil to your coffee or any other food, consider your reasons and the benefits of extra calories.  Yes, people use coconut oil in their coffee! I suppose this isn’t any different than adding a creamer to your coffee. Also, the oil can cause side effects such as nausea and laxative-like symptoms—as if the caffeine alone isn’t enough of an effect to keep you regular!

Monounsaturated Fats

These fats are usually liquid at room temperature but will start to change to a solid form when chilled. Some examples include olive oil, canola oil, peanut oil, safflower oil, and sesame oil.  Many seeds and nuts contain monounsaturated fats.

Even though avocado is not a nut or seed (it’s a fruit), it contains monounsaturated fat and is usually referred to as a “healthy fat.”  These fats may lower your risk of heart disease by helping to decrease LDL (bad cholesterol) and maintain HDL (good cholesterol). Just be mindful of how much you’re eating. More is not better.

Polyunsaturated Fats

Oils (such as soybean, corn, and sunflower) are sources of polyunsaturated fats, providing the essential fats that your body needs but can’t produce on its own.

Like essential amino acids found in protein, there are essential fats our body can’t produce, such as omega-6 and omega-3 fatty acids.  So, they need to be eaten. These two fatty acids are important for many functions in the body.  Omega-3 helps to reduce inflammation in the body while Omega-6 has the same benefits as monounsaturated fats.

The problem is the ratio between Omega-3 and Omega-6. It’s lopsided, weighing heavy on the side of Omega-6 in our diet. This is due to the overconsumption of processed foods made with soybean, corn, and sunflower oil.  To help improve your balance between the omegas, eat more fatty fish (salmon), enriched eggs, flax, and chia seeds and less foods that contain partilly hydrogenated oils like fast food, crackers and chips.

Trans Fats

While the health industry determined the recommended percentage of calories from saturated fats is about 10%, there was never a safe limit decided for trans fats.  In 2018, trans fats were banned in the United States.  But there are always exceptions to the ban. Foods with less than .5 grams of artificial trans fat per serving are not listed on the food label and are allowed.

Naturally occuring trans fats

Trans fats can occur naturally and are acceptable in small amounts.  They are found in meats and dairy.  They occur in ruminant animals—mammals (cattle, goats, and sheep) that get nutrients from plant-based foods, which are then fermented in their stomach before digestion. I know, yummy!

Fun fact: “Cattle” is plural with no reference to gender. “Cows” refer to mature female bovines—cows that have calved.

Artificial trans fats

Trans fats that are produced artificially by food manufacturers is another story.  Remember earlier I talked about hydrogen atoms and double bonds?  Well, when food manufacturers create trans fats, they’re forcing hydrogen atoms onto those double bonds of polyunsaturated fats to make them more saturated (also known as “hydrogenation”), and more solid at room temperature.  For instance, this is how a liquid such as corn oil is turned into margarine.

Through research, it was found that these artificially produced trans fatty acids increased one’s risk of heart disease and other health problems.

Some sneaky foods where they may be found are microwave popcorn, fried fast food, and non-dairy coffee creamers.  So, even though they’re banned, they’re still out there!

Shopping Tip: To avoid trans fats, look on the label for the word “hydrogenated.” Avoid foods that contain partially hydrogenated oils as much as possible.

Is Fat Unhealthy for Me?

The short answer is no.  But too much of it, and the source, can increase your risk for heart disease and add extra calories to the diet.  Researchers have found a strong link between a high cholesterol, high-fat diet, heart disease and cancer. More on the link.

Source of fats

The source of fat does play a role in our diet.  Most of our fat comes from a diet of fried and processed foods such as deli meats and crackers.  Crackers are a carbohydrate but contain partially hydrogenated oils.

Fat from animal products contains natural saturated fat and cholesterol, but the average American eats too much of both sources regularly.

Fats from plant sources are usually monounsaturated and polyunsaturated fats.  Polyunsaturated fats may help remove some of the cholesterol from the body.  Monounsaturated fats seem to be neutral in the amount of cholesterol in the bloodstream.

Health tip: A source of fat is needed to absorb all the nutrients found in a salad. Try swapping out your salad dressing for some nuts/seeds (whole, raw), cheese, avocado, olives, or hard-boiled eggs. 

Cooking tip: If you’re frying food, use avocado oil instead of olive oil. Avocado has a smoke point of 500 degrees fahrenheit while olive oil has 400°. The smoke point is when food goes past the heat stability of temperature and begins to burn.

How much fat do I need?

The number of required grams of fat will differ for every person since it depends on age, gender, activity level, and health condition.  According to the American Heart Association, it’s recommended to have 5-6% saturated fat daily which is about 13 grams for a 2,000-calorie diet.  But, the Dietary Guidelines for Americans, 2020-2025 recommends no more than 10% daily of saturated fat. The average American eats double or more of the recommended amount.

True story:

When I was an outpatient dietitian, I counseled a woman who seemed to be following all the “rules” when it came to her food choices.  She was eating vegetables, fruits, some meats, and complex carbohydrates in appropriate portions.  She was walking every day and couldn’t seem to lose weight.  She came to me for help on why, thinking she was doing everything right.  And it appeared, at first glance, that she was doing all the right things.  I asked if there was anything she was adding to her foods, like salad dressing or honey, and she admitted to adding one tablespoon of olive oil to her vegetables and meats because she heard it was healthy.  She didn’t realize she was adding 100-200 extra calories at every meal.  When I suggested not to add the oil, she disagreed with me and told me I didn’t know what I was talking about. She claimed it was healthy to add oil and was not the reason she couldn’t lose weight.  I challenged her to prove me wrong.  I didn’t think I’d see her again after that appointment.  Much to my surprise, she returned about 6 weeks later to report that she started to lose weight once she stopped adding the extra olive oil.  She was shocked that making one small change in her diet made all the difference.

I hope this story highlights what a difference one slight change can do over time and not believe everything you hear to be true.  As beneficial as olive and coconut oils may be, you must ask yourself if the benefits outweigh the risks for you. These oils are perfectly acceptable in the diet as long as they’re not used in excess.

Alcohol

There’s much debate around the question of whether alcohol is beneficial or harmful.  Some studies suggest moderate alcohol intake could extend lifespan, by proclaiming it’s heart healthy.  Other studies claim there are no safe limits when it comes to alcohol.

The effects of alcohol vary for each person.  So, it’s challenging to endorse any specific amounts.  Some people know their limits, while others have a difficult time monitoring their intake, and in turn, their behavior as a result.

Alcohol affects the brain, heart, liver, and pancreas, and it increases the risk for certain cancers.  Chronic drinkers can suffer weakened immune systems, making them more susceptible to contracting pneumonia than people who don’t drink as much as habitual drinkers.

The calories in alcohol, alone, will defeat your efforts to maintain or lose weight if that is your desire. Besides, it isn’t going to enhance your health.  Let’s say you have one glass of red wine a night.  There are about 120 calories in one glass.  You have one glass each night for a week, packing on 840 extra calories by the end of the week.  Realize those 840 calories are equal to having four pieces of chocolate cake. Most likely, if you’re minding your calories, you wouldn’t eat 4 slices of cake in a week.  “Can’t have your cake and eat it too” 😊

Drinking is a personal choice.  If you’re looking to drop some pounds and build your immune system, it’s safer to avoid alcohol completely or, at the very least, reduce the quantity to one or two drinks a week.

Conclusion

Increase your omega-3 and decrease your omega-6 fatty acids by eating more seeds and fewer foods with seed oils.

Avoid trans fats by avoiding foods with partially hydrogenated oils and processed foods by reading the ingredients on food labels.

Measure your oil. One tablespoon is approximately 100 calories and can add up fast like the olive oil in the story.

For optimal options, decrease fried and processed foods.

In optimal health,

Lisa

(written by me, not artificial intelligence-AI) 😊