Did you all get the memo?? Fats are GOOD! But which ones??

Hopefully by now most (or at least some) of us have abandoned the obsessive fear of fat our society has so fixated on since the low-fat craze starting in the 50's, and embraced healthy fats as a part of our daily lives. However, I think that many people are now left confused! Fat is a good thing….yay! Bring it on! But what kind of fats? And how much? And which do I use for cooking/heating? And what if I’m trying to lose weight, do I still eat fat? Let me attempt to answer some of these important questions…

Why are good fats good for me?

Fats are not only good, but necessary, for so many reasons! Our brains are 60% fat, and cannot function without consuming healthy fats. Fats also protect our organs and cells, they regulate our body temperature, provide satiety, carry fat soluble vitamins and nutrients, not to mention are great, concentrated sources of energy, among other things. Simply put, we need fats to survive and thrive, and if we are not getting enough healthy fat in our diets, we are missing vital nutrients, not to mention we are probably hungry and therefore over-eating other foods.

What’s the difference between “good” and “bad” fats?

Glad you asked. When I say “bad” fats, what I mean by this is hydrogenated, or more commonly known as “trans fats”.  Yuck.  Hydrogenated fats/oils are unsaturated fatty acids that have been chemically hydrogenated or partially hydrogenated (the adding of a hydrogen molecule to form a double bond), in order for the final product to have a longer shelf life. This is a serious problem, because our bodies do not recognize this newly formed configuration, and cannot digest/use it. Margarine, for example, does not melt in our bodies when consumed. Eating these types of chemically altered trans-fats permeate our cell walls causing malfunction, and have been linked to causing many diseases rampant in Western societies, and growing rapidly in other societies that have moved/are moving from a traditional to a more western/processed diet.

Fats to Avoid: Margarine, partially hydrogenated or hydrogenated fats/oils, trans-fats, canola, corn, grapeseed, and soy oil. These have all undergone extreme chemical processes at high heats and are almost always oxidized (rancid) before even leaving the store.  Rancid oils cause free radicals, which damage our cells and DNA. Also, trans-fats raise triglyceride levels, which in turn raise our total cholesterol (there are good and bad types of cholesterol, too…but that will be for another blog).

Which fats are good for me?

The best part is that there are so many better options! Here is a list of fats to choose from, and buying both organic and from pasture-raised/grass-fed animals whenever possible is ideal:

Saturated (which, in moderation and from organic, natural sources, are great! These fats are also best to cook with as they can withstand high temperatures without becoming rancid)

           

Coconut Oil

            Palm Oil

            Butter (full fat)

            Ghee

            Lard

            Tarrow

Meat and Fish with fat (if they are not from grass-fed animals, get more lean cuts, as all animals…ourselves includes…store toxins in their fat)

Unsaturated (these oils are not as stable/prone to oxidation and should not be heated beyond very low temperatures)

           

Olive Oil

            Sesame and nut oils

            Nuts, seeds

            Avocado

            Flax Oil

What if I’m trying to lose weight?

According to Dr. Mary Enig and Sally Fallon, authors of Eat Fat Lose Fat, “using coconut oil in concert with other healthy fats can spark weight loss and heal serious illnesses, including anxiety, hypothyroidism, and chronic fatigue syndrome.”  The explanation and science behind why fat is crucial to not only healthy cell functioning and a million other crucial bodily functions, but effective weight management, could be (and is) an entire book. But to put it simply, our bodies use good fat to regulate weight loss. Our liver needs new fat to process in order to signal the body to burn fat. Furthermore, fat makes us feel full, and omega 3 fatty acids help regulate metabolism (a great source of omega 3’s are cold-water fish, or a good quality fish oil supplement). Good fats will raise your HDL (good) cholesterol, while lowering your LDL (bad) cholesterol, therefore decreasing your risk for cardiovascular disease.  Healthy Fats should comprise approximately 20-30% of our daily calories!

So, after this good fats 101, I sincerely hope you are convinced! Here are some further RESOURCES to look into:

Eat Fat Lose Fat, Sally Fallon and Dr. Mary Enig

Know Your Fats, Dr. Mary Enig

References: Dr. Mary Enig, Sally Fallon, Bauman College 2009