Dispelling the Fat Myths
For some reason as a society, we are still confused about fats and the difference between healthy fats and detrimental ones. Let’s take a look at all the types of fats and make some distinctions.
Cholesterol: Around 80 percent of blood cholesterol is made in the liver and other cells. If it is consumed in our diet, our bodies make less. It is actually one of the body’s defense molecules. Only when oxidized, or in very high quantities, does it become a risk. Posing a larger risk for cardiovascular problems is inflammation, excess insulin, homocysteine, triglycerides, free radicals, viruses and bacteria. Human brain tissue and breast milk are both high in good cholesterol.
Triglycerides: "tri" (3), "glycerol" (sugar alcohol). High triglycerides may be a more important risk factor for heart disease than elevated cholesterol levels. This blood fat increases by eating more sugar, refined or simple carbs, and trans fats.
Saturated Fat: These are the fats found in meat, dairy and some tropical oils. Saturated fat is the one that is known for clogging up your arteries–which leads to many other problems. There is one good kind of saturated fat called medium chain triglycerides (MCTs). This type protects cardiovascular tissues and helps to burn fat. Stearic acid (the kind found in dark chocolate) seems to be neutral regarding blood fats, but studies are showing it possibly being helpful with blood sugars. Lauric acid is found in breast milk and has wonderful, anti-viral properties.
Trans Fat: This is the unnatural/damaged fat chemically made to stay solid at room temperature (helping to increase shelf life of certain foods). These damage cell membranes, cause congestion in the liver, increase LDL (bad) cholesterol, decrease HDL (good) cholesterol and increase triglycerides, insulin, and free radicals. Make sure you check your nutrition facts label for trans fats, and also check the ingredient list for "partially hydrogenated oils." This is the worst type of fat you can consume.
Poly-unsaturated Fat: Examples of this include corn, safflower, soybean and sunflower oils. They tend to have a good reputation (probably because they are healthier than the saturated and trans fats), but they are highly processed and unstable, easily forming free radicals. They are associated with decreasing HDL cholesterol, and increasing certain types of cancer.
Mono-unsaturated Fat: This is a much needed fat in everyone’s diet. This fat helps to lower LDLs, raise HDLs, improve insulin resistance and help to lower breast cancer risk. They also help your cell membranes incorporate and use the beneficial Omega 3.
Omega 3: We have discussed these extensively before. They are essential fatty acids (meaning your body cannot make them, and needs to get them from your diet). In the EPA form, they are anti-inflammatory, lower triglycerides, improve depression and reduce the risk of stroke, heart attack and some cancers. They are also being shown to help prevent Alzheimer’s and premature births. The DHA form helps babies have normal eye and brain development.
Omega 6: This is also an essential fatty acid, but with the exception of the GLA metabolite, Omega 6 increases inflammation, and worsens conditions like asthma, arthritis, heart disease and insulin resistance. The high amounts of Omega 6 in the average American diet far overpower the beneficial Omega 3. These fats are found in high quantities in simple carbohydrates (breads, crackers, chips, cakes, etc.), vegetable oils, and red meats. Our "hunter- gather" ancestors ate an equal balance (1:1 ratio) of Omega 6 to Omega 3. Our average ratio now is a scary 20:1. It’s no wonder the inflammatory type diseases are so prevalent and getting even more common.
Omega 9: This is oleic acid. All Omega 9 is monounsaturated, but not all monounsaturates are Omega 9. These fats are cancer protective, heart protective, and promote bile secretion (for healthy digestion).
Remember, there are many things that can interfere with your body being able to properly use the good dietary fats. Stress, disease, age, sugar, aspirin, alcohol, bad fats and nutrient deficiencies (especially B vitamins, C, zinc, and magnesium) can all interfere with proper metabolism. This is why most nutritionists recommend taking that high quality fish oil supplement. Just watch your diet and labels, and steer clear of "fat free." These convenience-type foods mainly eliminate good fats and add sugar