Not all Fats are the same. Neither are all fats bad. Fat is necessary to sustain life. Fat is a macronutrient. Carbohydrates and proteins are the other macronutrients found in food. When kept in balance, no single macronutrient influences weight more than the others. Some provide more energy per gram than others. Carbohydrates and proteins give the body 4 calories of usable energy per gram. Fat gives the body 9 calories of usable energy per gram. Eating more calories than your body needs is what causes weight gain.
There are three fats, also called lipids. Unsaturated fats, saturated fats, and trans fats.
Unsaturated fats have a reputation for being healthier. They help maintain “good” HDL cholesterol levels that are already in a normal range as well as increasing HDL, sustaining healthy blood sugar levels.
Unsaturated fats also help the body to absorb certain vitamins. Fat-soluble vitamins A, D, E, and K help to keep muscles strong and powerful and helps build healthy cells, especially the brain and the central nervous system. Unsaturated fats are mostly from plants and are liquid at room temperature, like corn oil, olive oil, peanut oil, sunflower, canola. It is also in avocado, almonds, walnuts, and fish high in omega-3 and omega-6 fatty acids like salmon, tuna, mackerel, sardines, and herring. Omegas promote heart health and vascular function and cannot be produced by the body.
Saturated fats are solid at room temperature and are harmful when consumed in excess. They include butter, lard, shortening, and in combination with red meat, whole dairy milk, cheese, yogurt. In general, saturated fats reduce “good” HDL cholesterol, and increase “bad” LDL cholesterol. It may also be a factor in negatively impacting blood sugar levels. However, some plant-based saturated fats, like coconut oil, has health benefits. Their properties allow them to be absorbed and processed much differently than animal fats and have been successful in supporting healthy weight management programs.
Trans fat is the big culprit. Unsaturated fat is chemically treated through a man-made called hydrogenation. It has a long shelf life and looks like, acts like, and taste like saturated fats. It is used in prepackaged foods like cookies, cakes, and donuts. It decreases the “good” cholesterol, (HDL) and increases the “bad” (LDL) cholesterol. It also negatively impacts the cardiovascular system and may make it more difficult for the body to process blood sugar properly
Read labels and be mindful of the type of fats you eat. Avoid trans fats and in general, use unsaturated fat most often.
The 80s were full of chatter about eliminating fat and that’s when hydrogenation began. It turns out that most experts would agree that fats derived from plant sources, which are primarily unsaturated fats, should be what you consume most. But examples like coconut oil prove there are some exceptions. Further, research is suggesting that replacing all saturated fats with carbohydrates may cause even more risk of heart health and disease.
The bottom line is, there must be balance and moderation when selecting macronutrients.
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