FAT - the macro most are afraid of

Today, I want to continue our conversation on macronutrients.   

 Let’s learn more about fat.

 Fat doesn’t make you fat. Have you ever heard that? Studies have shown that patients who eat more fat burn more calories and improve insulin resistance. Find that hard to believe?

 Like the other macros discussed in previous posts, fats are organic molecules of carbons and hydrogens. The arrangement of the molecules determines the type of fat. The simplest fat is called fatty acid. There are two types of fatty acids (based on the number of hydrogens associated with each carbon):

• Saturated fatty acids (butter, coconut oil, animal fat)

• Unsaturated fatty acids

  • Monounsaturated (olive oil, avocados, peanuts, pecans, almonds)

  • Polyunsaturated (omega 3/6, flax, fish, hemp)

 When three fatty acids are joined together, it is called a triglyceride. They are the primary storage form of fat found in the body.

 Fats are crucial for several roles in the body:

1)    Provides an energy source (the most energy dense of all the macros as it provides nine calories per gram as compared to proteins and carbs that provide four calories per gram)

2)    Helps manufacture and balance hormones

3)    Forms our brains and nervous system (the brain is 60% fat)

4)    Delays gastric emptying, hence, keeps you full longer

5)    Allows for the absorption of fat-soluble vitamins A, D, E, and K

6)    Helps burn fat

Omegas 3 and 6 are “essential fatty acids” because our bodies cannot make them; they must be consumed. Omega 6 fatty acids can be found in commercial seed and vegetable oils such as corn, safflower, and meat from feedlot animals. Omega 3 fatty acids can be found in pasture-raised eggs and beef, wild-caught fish, chia seeds, hemp seeds, and flax seeds. Omega 6 promotes blood vessel constriction, inflammation, blood clotting, and pain. Those might sound unhealthy, but they are critical for overall health when well controlled. Omega 3 helps keep our cells more fluid and promotes blood vessel dilation, anti-inflammatory effects, and a decrease in pain. The balance between omega three and omega 6 helps keep us healthy. Ideally, the ratio is equal; currently, with the standard American diet being high in processed foods, the balance is more like 16:1. An imbalance has been shown to depress the immune system, contribute to weight gain and cause inflammation.

 Now, let’s talk about trans fats. Trans fats are fats that have been processed to contain more hydrogen molecules which increase the product's shelf life and improve the “mouth feel” of foods such as pastries. In June 2015, the FDA stated that trans fats were no longer safe and that by 2018 trans fats would be eliminated from the food supply. However, a product can claim zero trans-fat on the label but can legally contain up to half a gram per serving. So, when shopping, try your best to avoid products that contain “partially hydrogenated vegetable oil” on the list.

 What’s essential for overall health is the balance of fatty acids consumed. An excess of saturated fats, especially when combined with processed foods and sugar, and the consumption of low amounts of unsaturated fats lead to adverse health effects.

 Key takeaways – eat a high-quality variety of fats and pair the fats with grass-fed/pasture-raised protein and various colorful plants.

 I know this was a long one, but I hope you learned something and valued it.

 Till next time!

In Health and gratitude,

Jen