Let’s Talk About Fat!
There are two senses in which the word “fat” can be used. One is dietary fat, which is the nutrient that we consume from the foods we eat. The other is body fat, which is adipose tissue in our bodies that has many important functions. In a way, these two types of fats are related, yet in another way they are quite distinct. Let’s break that down.
Starting in the 1950’s and throughout the 1980’s, America was on a low fat craze. Many factors played a role in low fat dieting, but one major element was the notion that eating dietary fats increases your amount of body fat. Considering that obesity was on the rise in the U.S. in the 1970’s, it’s clear why a fear of dietary fats took hold of many people.
Interestingly enough, the low fat diet craze didn’t work (the trend in obesity among youth and adults has more than doubled from the 80’s to now), and a high fat diet trend is now on the rise (hello Keto!). When it comes to dieting, there is really nothing new under the sun.
Excess body fatness is clearly linked to chronic disease and poor health outcomes, but it is important to note that body fat plays vital roles beyond excess energy storage, including temperature regulation, organ protection, healthy cell growth, and hormone production, to name a few. (Check out this previous post to learn more about body fat.) Like most things in life, balance is key when it comes to the amount of body fat and its correlation to good health.
It is important to note that eating fat does not make you fat. Rather, eating an excess amount of calories in relation to energy expenditure is what leads to weight gain.
Eating fat does come with numerous health benefits, however! Dietary fat helps with the absorption of vitamins, brain health, the production of hormones, a healthy gut microbiome, and the reduction of inflammation.
Dietary fat is typically categorized into two sections: saturated and unsaturated fats. Saturated fats generally come from animal sources – think the marbling in beef, the skin on chicken, whole milk, butter, and egg yolks. Coconut oil is an example of a plant-based source of saturated fat.
Unsaturated fats generally come from plant sources – think avocados, olive oil, nuts and nut butters, seeds and seed oils. Fish is an example of an animal-based source of unsaturated fats, such as salmon, mackerel, and tuna.
These two categories can be further broken down into subgroups. For example, there are ten types of saturated fatty acids that are common in foods, each of which have specific roles in cholesterol production, insulin sensitivity, and gut health. There are two types of unsaturated fats: polyunsaturated and monounsaturated, each of which have beneficial roles in lowering triglyceride levels, balancing cholesterol levels, regulating blood sugars and reducing inflammation. You may have heard of omega-3 fatty acids, which are a type of polyunsaturated fat that has been found to have numerous health benefits. Omega-3’s are mostly found in fish, but are also found in flaxseeds, chia seeds and walnuts.
While saturated fats in themselves are not inherently problematic, they often get a bad rap because of their questionable link to heart disease that was discussed in the 1950’s. However, this link is now being called into question, as data does not seem to support saturated fats causing heart disease. Rather, it is best to get a balance of both saturated fats and unsaturated fats in the diet. It appears that too little unsaturated fat intake can promote inflammation, while an increased intake of unsaturated fats can prevent inflammation. (Inflammation is a precursor to chronic disease.)
There is one type of fat, however, that has a clear link to heart disease: trans fats. Trans fats are mostly manufactured by the food industry, and you may see them on nutrient labels as “partially hydrogenated oils”. Basically, trans fats are liquid fats (oils) that have been made into solid fats, such as margarine or vegetable shortening. They are found abundantly in baked goods, pre-made mixes (i.e., boxed cake mix), deep fried foods, and fast foods.
In summary:
Eating fats does not directly result in body fat gain.
A balance of unsaturated and saturated fats in the diet promotes good health outcomes.
Trans fats are industry produced and should be avoided, as they are linked to heart disease.
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