There are three macronutrients the body needs for health and vitality, carbohydrates, proteins and fats. Fats are important for optimal health. Fats provide the body with a backup source of concentrated energy, they are the building blocks for cell membranes, fats are necessary for the production of hormones and when consumed as part of a meal, fats slow down absorption so that we can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption, they protect organs from injury and are necessary for brain development and brain health.
Detailed research done at Harvard shows that the total amount of fat in the diet, whether high or low, is not really what is the cause of disease. What really matters is the type of fat in the diet. New results from the large and long Women’s Health Initiative Dietary Modification Trial showed that eating a low-fat diet for 8 years did not prevent heart disease, breast cancer or colon cancer, and did not do much for weight loss.
There are three kinds of fats. Saturated fats are solid at room temperature and are the most stable fats; they can withstand high cooking temperatures and will not turn rancid. Satrurated fats are really the only fats that should be used in cooking. Saturated fats are found in animal fat, whole milk, butter, cheese and tropical oils and the body makes them from carbohydrates. These criticized saturated fats are not the cause of modern disease. If they were, none of us would be alive today because saturated fats were the primary energy source for most of our ancestors. Saturated fatty acids make up at least 50% of the cell membranes, play a vital role in the health of our bones and enhance our immune systems. Monounsaturated fats are not quite as stable as saturated and should be used after cooking, to add flavor to foods. Sources are olive oil and avocados. The third type of fat is polyunsaturated; they are liquid at room temperature and very unstable and should never be heated. Examples of polyunsaturated fats are vegetable and seed oils.
The fats to avoid, the bad fats, are trans-fatty acids (TFAs). Structurally, these fats are closer to plastic than fat. TFA consumption has been linked to heart disease and elevated cholesterol levels. Margarine is a vegetable based product designed to compete with butter – it is notorious for high levels of TFAs. In the same Harvard study mentioned above, margarine was linked to heart disease. Other sources of TFAs are vegetable shortening, partially hydrogenated vegetable oil, deep-fried chips, many fast foods and most commercial bake goods.
What is important to remember, is a diet that consists of 10-20% is good place to start, depending on the person. And remember watch the handling of fats when cooking.
Your questions and comments are welcome.
Be Healthy for a Lifetime!
Linda DeFever, CPT
About Linda DeFever