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Fat. We all fear it. We all loathe it, but does it really deserve the bad rap? I say no. First of all, fat has several roles that are absolutely necessary for good
Another role of fat is its ability to provide the energy necessary to keep our hearts beating and our lungs breathing, our digestive tract working, and our nerves sensing. Approximately 66% of our daily energy expenditure comes from fat. In instances where people eat too little, fat and muscle is used to keep the brain working. This is bad news since the body is essentially feasting on its self. Don’t be a cannibal. Even during those afwul low calorie diets, fat plays a role in “keeping you afloat”. Lastly, fat is also partly responsible for hormone production, most notably estrogen.
Here’s an interesting fact concerning fat levels and estrogen production: A heavyset woman AFTER menopause produces MORE estrogen than a skinny woman BEFORE menopause. After menopause, fat becomes a woman’s number one source of estrogen. In cases where women dip beneath the 11% bodyfat minimum for prolonged periods, they will notice a disruption of the menstrual cycle, even a complete cessation. All this is due to seriously low fat levels which influence estrogen levels which then influences bone density. But, not to sound irresponsible, the obese are 50% more likely to be diagnosed with breast cancer due to the excessive amount of estrogen that accompanies the fat. The goal is to eat a balanced diet that incorporates fats and not to fear them as if toxic. Skinny does not necessarily translate as healthy. The American public already knows that being obese is unhealthy, but many still fail to realize that the supermodel look is almost equally destructive, if not more so. Anorexia can lead to kidney failure and permanent heart problems as well as irreversible bone damage, and anemia.
Now, do you still want “zero percent” body fat? I didn’t think so. Now that we know the various and important roles that fat plays in the body, let’s discuss the different kinds of dietary fats, which are good, which are bad, and in which
In a study conducted by Dr. Walter Willett, chairman of the Harvard School of Public Health’s Department of Nutrition, it was concluded that after having studied 80,000 women that an increased trans fats intake by 2% elevated a woman’s risk of heart disease by 93 %. The same study also concluded that a 5% increase in saturated fat only elevated the likelihood of heart disease by 17%. Furthermore, the same study discovered that those in the 2% trans fat bracket increased their likelihood of type II
Sadly, many foods list hydrogenated oil (trans fat) as an ingredient. Anything from margarine and shortening, to fast food and salad dressing can have trans fat in it. Experts agree that less than 10% of daily calories consumed should come from saturated and trans fats combined. So read the labels and read them carefully.
However, not all fats are so detrimental to your health. The good sources of fat are unsaturated. Unsaturated fats can be grouped into either monounsaturated or polyunsaturated, depending on the number of chemical bonds. Monounsaturated fats can be found in avocados, olive oil, peanut oil, and canola oil. Studies have shown that monounsaturated fats can lower blood levels of tryglycerides, the chemical form that fat takes in the bloodstream before being stored as fat.
Also, monounsaturated fats have been known to lower chances of breast cancer. So, when in doubt cook with olive oil or add some sliced avocado to your salads. Another important kind of fat is of the polyunsaturated variety. Polyunsaturated fats, or essential fatty acids, can be classified as either Omega-3 fatty acids or Omega-6 fatty acids and are essential because our body can’t produce them naturally, so they must be a part of our diet. Essential fatty acids are recommended for those suffering from arthritis, tendinitis, or any other joint problem. Omega -6’s are more commonplace in the American diet, so it should be slightly less of a concern. It’s found in all vegetable oils, such as safflower, sunflower, and corn oils, most grains and beans, as well as eggs and poultry. Unfortunately, vegetable oils are typically of the partially hydrogenated kind, so try to avoid at all costs in that case. Omega-3’s, on the other hand, are harder to come by and more important
These fatty acids serve as a natural joint and tendon lubricant and can be found primarily in coldwater fish such as salmon, mackerel, tuna, herring, and sardines. However, omega-3’s can be found in dark leafy vegetables as well as walnuts and buffalo meat. It is believed by some researchers that another reason we owe a lot of our maladies, and orthopedic ones in particular, to our poor diet is because of the imbalance between omega-6 and omega-3 consumption. The average American diet has about a 20:1 ratio of omega-6 to omega-3 fatty acids. Ideally, one should aim for a 1:1 ratio. According to the American Heart Association, one should try to eat some of the aforementioned coldwater fish twice a week to help ensure that enough omega-3’s are consumed. Otherwise, fish oil capsules will work fine if fish is not your favorite.
Does eating fatty foods lead to a fatter frame? While some still believe that eating fat will beget fat deposits, it is simply not true. However, a gram of fat provides 9 calories as opposed to the 4.1 and 4.3 calories of protein and carbohydrates. So, it’s not the fat but the calories IN the fat that can tack on the pounds. Healthy ranges for daily fat(both good and bad kinds) intake typically fall anywhere between a low number of 15% of total calories to 30%, depending on where you get your
There are some deficiencies with their diet, most notable of which being the Inuit’s high susceptibility to osteoporosis. But, this was just to prove that eating fat does not necessarily cause fat storage, which could lead to type II diabetes, heart attacks, and so on and so forth. In summary, fat’s bad rap is not warranted in some ways and is warranted in others. I personally believe one is worse off with a diet consisting of no fats than a diet asking for fat levels higher than most recommended numbers. But the goal is to find a happy medium somwhere in between. To me, fit doesn’t mean gaunt and skinny. It means eating right and exercising several times a week. That’s how one achieves a fit and healthy appearance. Follow typical nutritional guidelines and you’ll be doing great, but make sure you choose your fats wisely, for your lhealth depends on it.
