Meet the Macronutrients: Fats
There are primarily two types of dietary fat: Triglycerides and Sterols. Triglycerides are composed of a carbon chain with hydrogen atoms attached to them, and three glycerol compounds at its tail. Whether or not there is enough hydrogen atoms for one to attach to each carbon atom in the sequence determines whether or not a dietary fat is Saturated or Unsaturated. Saturated fats are solid at room temperature, whereas unsaturated fats are liquid. Sterols, or steroid alcohols, are lipids (another name for fats) that are made up of a merged four carbon ring with an oxygen molecule at its end. They can be derived either from plants are animals, but the most well-known is the animal sterol Cholesterol.
It is important to have a basic understand these fats, how they affect your body, and what sources they are derived from so that you can make informed decisions as to what fats to include in your diet and which to exclude. Contrary to what was popularly believed, fats as a whole do not directly cause weight gain or diseases such as heart disease, cancer, stroke,obesity, and diabetes. As a matter of fact, none of the macronutrients can correctly be said to directly contribute to obesity or ill health. When it comes to our weight and health, much depends on the quality of the food we eat and the amount we choose to indulge in, and the same is true with fats. In recent decades it has even been discovered that certain types of fats, including forms that had been previously villainized, actually lend protective and disease preventing qualities to the body. Scientist have also realized that forms of fat that were once considered to be healthy or harmless are anything but.
The Good
Saturated fats are fats that have enough hydrogen atoms for one hydrogen atom to be paired with every individual carbon atom in its carbon sequence. Because all of the spaces for hydrogen are filled this type of fat is solid at room temperature. Saturated fats are highly stable fats that are resistant to rancification. Most sources of saturated fat possess a high smoke point and are ideal for high heat cooking. Examples of Saturated fats include Butter, Cream, Bacon, Chicken Skin, Lard, Coconut Oil, and Palm Oil. These fats were once believed to have a direct correlation to heart disease and promote clogged arteries, and for decades the FDA admonished individuals to abstain from these types of fats. This theory, widely known as "The Lipid Hypothesis", was created by an American Scientist named Ancel Keys. In recent years, however, flaws have been discovered in this theory and recent studies and scientific evidence suggest that including appropriate amounts of saturated fat in your diet is actually good for your health.
Saturated fat is a great source of antioxidant Vitamin E which, as we know, is essential for healthy skin, hair, and nails; supports optimal brain and nerve function; and even protects against heart disease. Coconut oil is an especially beneficial form of saturated fat. It is unique among fats in that it contains medium-chained fatty acids (most fats contain long chains), which has numerous benefits for the body. Due to the presence of medium-chained fatty acids, which help to burn excess stored fat, Coconut oil is beneficial in promoting weight-loss. Yet it also helps those who are underweight gain weight and those who are at their ideal weight to maintain their weight. It is one of the few fats that contain lauric acid, which is a saturated fatty acid found in human breast milk. This fatty acid lends Coconut oil detoxifying properties. Lauric acid contains anti-viral and anti-bacterial properties, and for this reason Coconut Oil has been found to be helpful in fighting against serious viral infections, such as HIV, as well as various topical and internal bacterial infections. When used externally Coconut oil is an excellent moisturizer and promotes clear skin, no doubt due partially to its anti-bacterial properties. In order to reap the benefits of Saturated fats, it is best to use primarily organic and unrefined versions. The more refined an oil is, the less nutritive properties it contains. Coconut Oil is usually labeled "Virgin" or "Extra Virgin" to signify that it is unrefined and labeled as either "Cold Pressed" or "Expeller Pressed" to signify that no chemicals or high heat usage was used to extract the oil. This preserves more of the nutritive benefits of the oil as well.
Monounsaturated fats are fats in which the chemical sequence for the fat lacks a hydrogen atom, causing two carbon atoms in the sequence to have to share the same hydrogen atom. The existence of double bonds in the chemical sequence of a triglyceride classifies the fat as unsaturated, which makes it liquid at room temperature. Despite this fact, Monounsaturated fats are similar to saturated fats in that they are relatively stable fats, resistant to rancification, and contain a medium-high smoke point that makes them suitable for daily use in cooking. Sources of monounsaturated fats include, but are not limited to; Avocados, Avocado oil, Peanuts, Peanut Oil, Peanut Butter, Almonds, Almond Butter, Olive Oil, Sesame Oil, Cashews, and a variety of other nuts/seeds and their oils. The benefits of including Monounsaturated fats in your diet are numerous. Studies have shown that a diet that includes moderate amounts of monounsaturated fat helps to lower LDL Cholesterol levels (aka "bad Cholesterol"), elevate HDL Cholesterol levels (aka "good Cholesterol"), reduces your risk of having heart disease or a stroke, promote healthy body weight, and may even prevent the development of certain cancers. Similar to Saturated fats, when shopping for oils that are sources of Monounsaturated fat it is important that you make sure the label says that the oil is either "Cold Pressed", "Expeller Pressed", or "First Cold Press". This means that the method of extracting the oil involves low heat and does not use chemicals. This enables the oil to retain it's nutritive properties, since extremely high heat and chemicals destroy these delicate agents. And, as with Saturated fats, it is best to buy organic and unrefined versions of these oils.
Cholesterol, much like Saturated fat, once had a sordid reputation. It was believed that ingesting food that is high in cholesterol caused high cholesterol levels in the blood, heart disease, clogged arteries, and strokes. In recent years, however, it has been discovered that this may not necessarily be the case. First of all, it is very necessary for your body to have cholesterol. Your body uses it to create hormones needed by the human body, such as estrogen and testosterone, and even helps create the hormones that help protect against heart disease and forms of cancer. Cholesterol is also needed for the formation of bile, which aids in digestion, and for healthy brain function. Cholesterol is also utilized in the body during cell repairation. As with Saturated fats, in order to reap these benefits it is best to consume organic sources of cholesterol. Sources of Cholesterol include Milk, Eggs, Cheese, Meat, and Poultry.
The Not-So Bad
So, what happens if there is more than one instance in a triglyceride's chemical make-up where a carbon to hydrogen double bond takes place? This is known as a Polyunsaturated fat. Polyunsaturated fats have two or more carbon-to-hydrogen double bonds. Some examples of healthy Polyunsaturated fats are Wheat Germ Oil, Flax Seed Oil, Hemp Seed Oil, Fish Oils, and Pumpkin Seed Oil These fats are similar to Monounsaturated fats in that they are liquid at room temperature, but they tend to be highly reactive and unstable when exposed to heat, so they are not suitable for use in cooking. Despite this drawback, these fats have a plethora of nutritive benefits and many people enjoy using these oils in salad dressings, adding them on top of certain food items, or ingesting them supplementally either in liquid or capsule form. The essential fatty acids Omega-3 and Omega-6 are found in Polyunsaturated fats. Omega-3 fatty acids boast the benefit of improving brain function and heart health, lowering LDL Cholesterol levels, and protects against various forms of cancer. A diet lacking Omega-6 fatty acids can result poor joint health, wounds that are slow to heal, skin eruptions, and even sterility and/or miscarriages in men and women.
Fortunately, most people do not have a problem obtaining sufficient amounts of Omega-6 fatty acid in their diet. As a matter of fact, most of us get more than enough Omega-6's in our diet. The ratio of Omega-6 to Omega-3 fatty acid consumption in most developed countries leans greatly in favor of Omega-6, which is not favorable. It is nearly impossible for humans to achieve this great of a dietary imbalance naturally. This problem is mainly due to the fact that most people utilize Polyunsaturated vegetable oils such as corn oil, soybean oil, canola oil, safflower oil, and "vegetable" oil blend. Yet, because of the cheapness and wide availability of these oils in comparison to higher quality oils, fats are being consumed in amounts that would not have been feasible when just eating vegetable sources alone. Also, don't forget that Polyunsaturated fats are highly unstable and prone to rancification when exposed to heat, so that would make them unsuitable to use in cooking due to free radical content. And to make matters worse, high heat and/or chemicals must be used to extract these oils from their source, making them rancid well before individuals use them in cooking. Consuming these rancid fats not only upsets our Omega-3 to Omega-6 fatty acid comsumption ratio, but also causes problems like obesity, arthritis, heart disease, and cancer. It is, therefore, best to stick with "Cold Pressed" versions of Polyunsaturated oils, keep them refrigerated, and not to use them for cooking at all.
The Down-right Ugly
Finally, I want to inform you of one of the most dastardly fat of them all. It is not a fat that is naturally occurring, so therefore it is recognized by the body as a foreign agent. It is formed in a process by which hydrogen atoms are forcibly added to unsaturated oils in a process known as hydrogenation, causing the fat that was once unsaturated to become saturated. However, the chemical make-up of these fats is the reverse of that of saturated fat. This fat is known as Trans Fat. Trans fats have absolutely no place in our diets--period. They cause the very problems that were once believed to be promoted by saturated fat, which are heart disease, stroke, clogged arteries, and cancer. And the irony is that Margarine, a form of hydrogenated fat that contains trans fats, was so rapidly accepted in to our diets not only due to its affordability in comparison to butter, but also because people believed it to be healthier for them than butter. I am compelled to give a list of sources of trans fat so that you will know to definitely avoid these. They are hydrogenated oils, partially hydrogenated oils, products that contain hydrogenated or partially hydrogenated oils, Margarine, Vegetable Oil Spread, some imitation cheese products, Many non-dairy coffee creamers--the list goes on and on. It is, therefore, important to check the ingredients label of any packaged items you buy to make sure that there is no trans fat in it.
For more articles similar to this one, please visit my blog at pinchpennywellness.blogspot.com.
It is important to have a basic understand these fats, how they affect your body, and what sources they are derived from so that you can make informed decisions as to what fats to include in your diet and which to exclude. Contrary to what was popularly believed, fats as a whole do not directly cause weight gain or diseases such as heart disease, cancer, stroke,obesity, and diabetes. As a matter of fact, none of the macronutrients can correctly be said to directly contribute to obesity or ill health. When it comes to our weight and health, much depends on the quality of the food we eat and the amount we choose to indulge in, and the same is true with fats. In recent decades it has even been discovered that certain types of fats, including forms that had been previously villainized, actually lend protective and disease preventing qualities to the body. Scientist have also realized that forms of fat that were once considered to be healthy or harmless are anything but.
The Good
Saturated fats are fats that have enough hydrogen atoms for one hydrogen atom to be paired with every individual carbon atom in its carbon sequence. Because all of the spaces for hydrogen are filled this type of fat is solid at room temperature. Saturated fats are highly stable fats that are resistant to rancification. Most sources of saturated fat possess a high smoke point and are ideal for high heat cooking. Examples of Saturated fats include Butter, Cream, Bacon, Chicken Skin, Lard, Coconut Oil, and Palm Oil. These fats were once believed to have a direct correlation to heart disease and promote clogged arteries, and for decades the FDA admonished individuals to abstain from these types of fats. This theory, widely known as "The Lipid Hypothesis", was created by an American Scientist named Ancel Keys. In recent years, however, flaws have been discovered in this theory and recent studies and scientific evidence suggest that including appropriate amounts of saturated fat in your diet is actually good for your health.
Saturated fat is a great source of antioxidant Vitamin E which, as we know, is essential for healthy skin, hair, and nails; supports optimal brain and nerve function; and even protects against heart disease. Coconut oil is an especially beneficial form of saturated fat. It is unique among fats in that it contains medium-chained fatty acids (most fats contain long chains), which has numerous benefits for the body. Due to the presence of medium-chained fatty acids, which help to burn excess stored fat, Coconut oil is beneficial in promoting weight-loss. Yet it also helps those who are underweight gain weight and those who are at their ideal weight to maintain their weight. It is one of the few fats that contain lauric acid, which is a saturated fatty acid found in human breast milk. This fatty acid lends Coconut oil detoxifying properties. Lauric acid contains anti-viral and anti-bacterial properties, and for this reason Coconut Oil has been found to be helpful in fighting against serious viral infections, such as HIV, as well as various topical and internal bacterial infections. When used externally Coconut oil is an excellent moisturizer and promotes clear skin, no doubt due partially to its anti-bacterial properties. In order to reap the benefits of Saturated fats, it is best to use primarily organic and unrefined versions. The more refined an oil is, the less nutritive properties it contains. Coconut Oil is usually labeled "Virgin" or "Extra Virgin" to signify that it is unrefined and labeled as either "Cold Pressed" or "Expeller Pressed" to signify that no chemicals or high heat usage was used to extract the oil. This preserves more of the nutritive benefits of the oil as well.
Monounsaturated fats are fats in which the chemical sequence for the fat lacks a hydrogen atom, causing two carbon atoms in the sequence to have to share the same hydrogen atom. The existence of double bonds in the chemical sequence of a triglyceride classifies the fat as unsaturated, which makes it liquid at room temperature. Despite this fact, Monounsaturated fats are similar to saturated fats in that they are relatively stable fats, resistant to rancification, and contain a medium-high smoke point that makes them suitable for daily use in cooking. Sources of monounsaturated fats include, but are not limited to; Avocados, Avocado oil, Peanuts, Peanut Oil, Peanut Butter, Almonds, Almond Butter, Olive Oil, Sesame Oil, Cashews, and a variety of other nuts/seeds and their oils. The benefits of including Monounsaturated fats in your diet are numerous. Studies have shown that a diet that includes moderate amounts of monounsaturated fat helps to lower LDL Cholesterol levels (aka "bad Cholesterol"), elevate HDL Cholesterol levels (aka "good Cholesterol"), reduces your risk of having heart disease or a stroke, promote healthy body weight, and may even prevent the development of certain cancers. Similar to Saturated fats, when shopping for oils that are sources of Monounsaturated fat it is important that you make sure the label says that the oil is either "Cold Pressed", "Expeller Pressed", or "First Cold Press". This means that the method of extracting the oil involves low heat and does not use chemicals. This enables the oil to retain it's nutritive properties, since extremely high heat and chemicals destroy these delicate agents. And, as with Saturated fats, it is best to buy organic and unrefined versions of these oils.
Cholesterol, much like Saturated fat, once had a sordid reputation. It was believed that ingesting food that is high in cholesterol caused high cholesterol levels in the blood, heart disease, clogged arteries, and strokes. In recent years, however, it has been discovered that this may not necessarily be the case. First of all, it is very necessary for your body to have cholesterol. Your body uses it to create hormones needed by the human body, such as estrogen and testosterone, and even helps create the hormones that help protect against heart disease and forms of cancer. Cholesterol is also needed for the formation of bile, which aids in digestion, and for healthy brain function. Cholesterol is also utilized in the body during cell repairation. As with Saturated fats, in order to reap these benefits it is best to consume organic sources of cholesterol. Sources of Cholesterol include Milk, Eggs, Cheese, Meat, and Poultry.
The Not-So Bad
So, what happens if there is more than one instance in a triglyceride's chemical make-up where a carbon to hydrogen double bond takes place? This is known as a Polyunsaturated fat. Polyunsaturated fats have two or more carbon-to-hydrogen double bonds. Some examples of healthy Polyunsaturated fats are Wheat Germ Oil, Flax Seed Oil, Hemp Seed Oil, Fish Oils, and Pumpkin Seed Oil These fats are similar to Monounsaturated fats in that they are liquid at room temperature, but they tend to be highly reactive and unstable when exposed to heat, so they are not suitable for use in cooking. Despite this drawback, these fats have a plethora of nutritive benefits and many people enjoy using these oils in salad dressings, adding them on top of certain food items, or ingesting them supplementally either in liquid or capsule form. The essential fatty acids Omega-3 and Omega-6 are found in Polyunsaturated fats. Omega-3 fatty acids boast the benefit of improving brain function and heart health, lowering LDL Cholesterol levels, and protects against various forms of cancer. A diet lacking Omega-6 fatty acids can result poor joint health, wounds that are slow to heal, skin eruptions, and even sterility and/or miscarriages in men and women.
Fortunately, most people do not have a problem obtaining sufficient amounts of Omega-6 fatty acid in their diet. As a matter of fact, most of us get more than enough Omega-6's in our diet. The ratio of Omega-6 to Omega-3 fatty acid consumption in most developed countries leans greatly in favor of Omega-6, which is not favorable. It is nearly impossible for humans to achieve this great of a dietary imbalance naturally. This problem is mainly due to the fact that most people utilize Polyunsaturated vegetable oils such as corn oil, soybean oil, canola oil, safflower oil, and "vegetable" oil blend. Yet, because of the cheapness and wide availability of these oils in comparison to higher quality oils, fats are being consumed in amounts that would not have been feasible when just eating vegetable sources alone. Also, don't forget that Polyunsaturated fats are highly unstable and prone to rancification when exposed to heat, so that would make them unsuitable to use in cooking due to free radical content. And to make matters worse, high heat and/or chemicals must be used to extract these oils from their source, making them rancid well before individuals use them in cooking. Consuming these rancid fats not only upsets our Omega-3 to Omega-6 fatty acid comsumption ratio, but also causes problems like obesity, arthritis, heart disease, and cancer. It is, therefore, best to stick with "Cold Pressed" versions of Polyunsaturated oils, keep them refrigerated, and not to use them for cooking at all.
The Down-right Ugly
Finally, I want to inform you of one of the most dastardly fat of them all. It is not a fat that is naturally occurring, so therefore it is recognized by the body as a foreign agent. It is formed in a process by which hydrogen atoms are forcibly added to unsaturated oils in a process known as hydrogenation, causing the fat that was once unsaturated to become saturated. However, the chemical make-up of these fats is the reverse of that of saturated fat. This fat is known as Trans Fat. Trans fats have absolutely no place in our diets--period. They cause the very problems that were once believed to be promoted by saturated fat, which are heart disease, stroke, clogged arteries, and cancer. And the irony is that Margarine, a form of hydrogenated fat that contains trans fats, was so rapidly accepted in to our diets not only due to its affordability in comparison to butter, but also because people believed it to be healthier for them than butter. I am compelled to give a list of sources of trans fat so that you will know to definitely avoid these. They are hydrogenated oils, partially hydrogenated oils, products that contain hydrogenated or partially hydrogenated oils, Margarine, Vegetable Oil Spread, some imitation cheese products, Many non-dairy coffee creamers--the list goes on and on. It is, therefore, important to check the ingredients label of any packaged items you buy to make sure that there is no trans fat in it.
For more articles similar to this one, please visit my blog at pinchpennywellness.blogspot.com.