Fats And Oils: Not Too High, Not Too
Low
Fat is one of life's essentials: too
bold a statement?
by ADA
One of Life's Essentials. Health professionals have
recommended cutting back on fat for years, cautioning
the public about the health risks associated with
high-fat eating patterns. However, some types of fats
have health benefits, while other fats when eaten in
excess have adverse effects. Fat: One of Life's
Essentials Calling fat one of life's essentials may seem
like a bold statement. Health professionals have
recommended cutting back on fat for years, cautioning
the public about the health risks associated with
high-fat eating patterns. However, some types of fats
have health benefits, while other fats when eaten in
excess have adverse effects.
Fat facts
* Eating excess amounts of certain fats, notably
saturated fat, can increase risk of chronic disease.
* Unsaturated fats have important functions in the body
that promote health and well-being.
* On average, most Americans consume too much fat,
especially saturated fat.
Before cutting back on the fat in our diets, remember
that fat serves many important roles, including
* maintaining skin and hair
* storing and transporting fat soluble vitamins A, D, E,
and K
* protecting cell walls
* keeping our bodies warm
* protecting organs
Gaining a bead on fat
That's a lot of work for a single nutrient. In fact,
"fat" is actually an umbrella term for several
substances, each with its own part to play.
We get many fats from the foods we eat. Our bodies also
manufacture some fats. As with all nutrients, when we
consume fat, our bodies break it down to individual
components and then use those components to build
something else. It's like having three kinds of beads
strung together, pulling them apart, and then stringing
them in a whole new pattern. These strands are known as
fatty acids and they vary in the combination and number
of "beads." We name fatty acids by their chemical
structure and call them saturated, monounsaturated, or
polyunsaturated.
Saturated fats are among the most common fats in our
diet. They are found in animal foods like meat, poultry,
and full-fat dairy products, and in tropical oils like
palm and coconut. Diets high in saturated fats are
associated with higher risks of heart disease, certain
cancers, and stroke.
Unsaturated fats are found in foods from both plant and
animal sources. Unsaturated fatty acids are further
divided into monounsaturated fatty acids (MUFA) and
polyunsaturated fatty acids (PUFA). MUFA are found
mostly in vegetable oils such as olive, canola, and
peanut. PUFA are found in nuts and vegetable oils such
as safflower, sunflower, and soybean, and in fatty fish.
The importance of PUFA
Our bodies cannot manufacture all the fatty acids we
need. Alpha-linolenic acid (ALA) and linoleic acid (LA)
are essential fatty acids (EFAs) because we must obtain
them from food. Both ALA and LA are polyunsaturated but
come from two different families of PUFA, omega-3 and
omega-6.
ALA is part of the omega-3 family and LA is part of the
omega-6 family. These two EFAs serve as the basic
components, or precursors, to other crucial PUFAs. LA,
for example, is used to make another omega-6 fatty acid,
arachidonic acid (AA), which is important for infant
growth. ALA, which is the predominant omega-3 PUFAs in
the American diet, is the precursor to other omega-3
PUFA, including docosahexaenoic acid (DHA) and
eicosapentaenoic acid (EPA).
DHA is important for proper development of the brain and
eyes. Although the body can manufacture DHA and EPA from
ALA, some researchers consider them "conditionally
essential" since they cannot be made if ALA is in short
supply. The body's ability to convert ALA to EPA and DHA
may also be limited. DHA and EPA are found in both fatty
fish, such as salmon, mackerel, and herring, and the
marine plants they feed on.
Some research suggests that omega-3 PUFA may help
prevent heart disease through their ability to lower
triglycerides and reduce blood clotting, as well as
possibly preventing irregular heart beat and lowering
blood pressure.
Not too high--not too low
Remember to eat foods rich in the essential fatty acids
linoleic and alpha-linoleic acids, such as the seeds and
oils of plants and fatty fish like salmon, mackerel, and
herring. Choose reduced-fat or fat-free dairy products,
and lean meat and poultry.
Even though it's important to decrease saturated fat
intake, it's also important to keep fat intake in
perspective--don't consume a very-high-fat or
very-low-fat diet. A registered dietitian can help you
apply these recommendations.
For more information
The American Dietetic Association/National Center for
Nutrition and Dietetics.
ADA's Consumer Nutrition Information Line (800/366-1655)
provides recorded messages with timely, practical
nutrition information as well as referrals to registered
dietitians. Messages are available 24 hours daily with
new topics each month.
This fact sheet is supported by a grant from PUFA
Information Group.
Acceptance of this grant does not constitute an
endorsement by ADA of any company's products or
services.
© ADAF 1999. Reproduction of this fact sheet is
permitted for educational purposes.
Trying to lose weight?? Eat more fat!
The low-fat craze has gone too far. I talk to clients
all the time who are upset and confused about low fat.
"Cyndi, I've cut out most of the fat. I only eat
low-fat, fat-free products. Why aren't I losing? I'm
actually gaining weight!"
We need to clear up something right now. just because it
says "low-fat", doesn't mean you can eat as much as you
want and still lose weight. Sorry. sad but true.
We seemed to have forgotten all about calories. And
contrary to popular belief, calories do count. And
eating only low-fat foods will certainly cause you to
eat more.
Diets with less than 20 percent fat leave you hungry,
unsatisfied, and more likely to overeat.
If you keep chowing down on just carrot and celery
sticks all day, you will be much more likely to snap. "I
want some ice-cream and I want it NOW!"
Fat increases your sense of satiety, so you'll eat less.
Fat will also give you a fuller feeling for a longer
period of time.
When my kids want an afternoon snack, I can give them
some raw carrot sticks and they will be back in about 20
min. wanting more. If I give them some raw carrot sticks
and whole grain crackers with some almond butter on
them. It will more than keep them out of my kitchen till
dinner.
A diet rich in essential fats and oils works to increase
metabolic rate and improve the entire system of energy
production. With this increase in metabolism, weight
loss is not only possible but also inevitable. Blood
sugar levels are balanced and food cravings become a
thing of the past.
Besides hindering weight loss, dramatically reducing
your fat intake can bring on additional health problems.
Low fat diets can increase your risk of heart disease by
decreasing HDL's (the good cholesterol) and boosting
triglycerides. It can also raise your risk for gout and
gallstones.
For women, cutting back on fats will wreck havoc with
your hormones. A healthy hormonal system relies on
"fats". When you are experiencing things like, missed or
irregular periods, menopausal symptoms, pre-menstrual
syndrome, dry skin, and oily skin. your hormones are not
functioning as they should. You need fat.
However, (this is really important, so listen up) all
fats are not created equal.
Saturated fats should be avoided. They create all the
problems we just discussed. These would include fatty
meats, whole milk, cheese, ice cream, and chocolate
(that one hurt). saturated fats tend to be solid at room
temperature. Some of the fats that should be included
are:
Monounsaturated Fats:
These are found in, olives, flax
oil, most nuts and avocados. These fats will bring your
hormones into balance, lower your total cholesterol,
while increasing heart-protective HDL's. Studies show
that just 5 serving per week of the "good fats" can
decrease your risk of heart disease by 50%. (nuts should
be eaten 'raw' for the greatest benefit)
Omega-3 Fats:
These are most plentiful in fatty fish -
salmon, trout, tuna.as well as in green leafy
vegetables, flaxseed, flaxseed oil and tofu.
Lack of dietary fat may also prevent the absorption of
the phytochemicals contained in fruits and vegetables.
According to Kevin Vigilante, M.D., co-author of Low-Fat
Lies: High-Fat Frauds and the Healthiest Diet in the
World. "One of the most unhealthy things you can do is
pour a nonfat dressing on a salad.
"Carotenes (phytochemicals that are some of the most
potent anticancer antioxidants) bind to fat. If you
don't eat any fat within a few hours of consuming
carotenes, you won't absorb them. So the health benefits
of that salad are flushed down the toilet," he says.
One of the best ways to get the "fat" with your salad is
flax oil. Here are some of my favorites dressing recipes
using flax oil: (NEVER cook with flax oil, it becomes
toxic when cooked)
Cyndi's Famous Flax Dressing
1 Cup flax oil
4 T. honey
3/4 t. ginger
1/2 t. pepper
2 T. raw apple cider vinegar
Blend all ingredients and serve. Shake well just before
using. You can increase or decrease the amount of honey
to taste. This is a sweet dressing. probably why I like
it so much!
You can also try these different variations;
Barbeque Dressing
Your favorite barbeque sauce and flax oil.
Honey Mustard Dressing
Again, Flax oil, mustard and honey. mix to taste.
It used to be that there was only one kind of fat - BAD!
Now research is showing the importance of the essential
fatty acids.
Not only will those "good fats" help you lose weight,
they will help you achieve your health!
Medical Disclaimer: The School of Natural Health has
provided this material for informational purposes only.
We do not prescribe and we do not diagnose. If you use
the information outlined in this website (book, survey
form, newsletter, supplements) without the approval of a
health professional, you prescribe for yourself, which
remains your constitutional right, but neither the
author(s), nor the School of Natural Health assume any
responsibility. Please check with a trusted medical
doctor before making any sudden and new dietary changes.
INFORMATION FROM
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