Quality Fat, Not Low-Fat, is the Secret to Health and Weight Loss Your body cannot function properly without adequate amounts of fat--it influences everything from blood clotting to vitamin absorption to brain function--but it is important to pay attention to the type of fat you are eating because different types of fat affect your body in different ways. Saturated fats from animal and vegetable sources provide a concentrated source of energy in your body and are the building blocks for cell membranes and a variety of hormones and hormone like substances. When you eat fats as part of your meal, they slow down absorption so you can go longer without feeling hungry. They also act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are also needed for the conversion of carotene to vitamin A and for mineral absorption. Foods containing saturated fats include: · Meat · Dairy products like milk, butter and cheese · Some oils like coconut, palm and olive oil In terms of biological processes, saturated fats are: · The preferred fuel for your heart and is a key source of fuel during energy expenditure · Antiviral agents (caprylic acid) · Effective as an anticaries, antiplaque and anti fungal agents (lauric acid) · Useful to actually lower cholesterol levels (palmitic and stearic acids) · Modulators of genetic regulation and prevent cancer (butyric acid) Trans-fatty acids, formed through a process called hydrogenation, are found in fried foods and processed foods such as cookies, crackers and pastries. Trans-fatty acids are much worse for you than saturated fats because they raise your LDL (bad) cholesterol levels and lower your HDL (good) cholesterol, which leads to heart disease. Monounsaturated fat is found in oils such as olive and canola. Extra Virgin Olive oil is a healthy choice, however I do not recommend canola oil because it is highly processed. It’s also important to make a distinction between omega-3 and omega-6 fats. Omega-3 fats, DHA and EPA, are essential for brain and nerve function as well as reducing the risk of heart disease, cancer, depression, Alzheimer's, arthritis and many other degenerative illnesses. In cell membranes, omega-3 fats improve your cell's response to insulin, neurotransmitters and other messengers. They also help the repair process when your cells are damaged. An excellent source of omega-3 fats DHA and EPA is fish oil and cod liver oil. A high-quality brand is necessary to ensure that the oil has been purified of all contaminants--Carlson fish oil and cod liver oil is superior to all other brands in both quality and freshness. Omega-6 fats cause insulin and membrane resistance, alter your mood, cause inflammation and impair cell repair. To avoid high levels of omega-6, it is important to avoid all vegetable seed oils which are found in most packaged foods. There is a loophole used by many food companies to get around the labeling requirements for trans fats. Food manufacturers can claim their product is trans fat-free if it has less than 500 mg trans fat per serving. They decrease their serving size to the point that the ratio of trans fat falls below 500 mg. So if a serving size seems ridiculously low, it’s probably hiding trans fat content. Make sure you read the label and look for hydrogenated oils. Most Americans consume too many omega-6 fats and not enough omega-3 fats, leading to a distorted ratio between omega-6 to 3 fatty acids. To reach the ideal ratio of 1:1, it is necessary to not only consciously consume more omega-3 fats, but also to decrease the amount of omega-6 fats in your diet. |