In a recent blog I talked about how we used to think that fat made us fat, but we now know that it’s sugar and flour that makes us fat. That said, it’s also important to understand how eating fat fits into the equation of good health.
Back in the day, fat got a bad rap. It was thought that all fat was unhealthy. But these days, there are countless articles and books out there suggesting that some fat is actually healthy and necessary for your body. My attempt here is to help simplify the mountain of information out there about fat.
Let’s start with the fact that not all fat is created equal. There are essentially three different kinds of dietary fats to consider, I call them the good, the bad and the ugly fats. Let’s review…
GOOD FATS / UNSATURATED FATS: (Unsaturated referring to the chemical structure of these types of fats.) Unsaturated fats are fats found in plants or fish. There are three types of polyunsaturated fats: Omega-3 Fatty Acids, Omega-6 Fatty Acids (also called polyunsaturated fats) & Monounsaturated Fats. Below are examples of foods found in the category of unsaturated fats.
- Omega-3: fatty fish such as salmon, herring, trout, sardines and flaxseed
- Omega-6: Vegetable oils such as corn oil, safflower oil, sesame oil, sunflower oil, walnuts, sunflower seeds, pumpkin seeds, sesame seeds soy “nuts,” and tofu (note that some Omega-6 oils are “good” and some not so “good” because they promote inflammation in the body. I recommend staying away from all of the oils in this example except for Sunflower Oil that contains High Oliec and eat the healthier examples given such as walnuts, sunflower seeds, and tofu).
- Monounsaturated: Un-hydrogenated plant based Vegetable oils such as olive oil and avocado oil; Nuts such as almonds, pecans, pistachios, cashews, and peanuts; Vegetables such as avocado, kale, spinach, Brussels sprouts; and Peanut butter or Almond butter
Consuming unsaturated fats can make your tummy feel more full and more satisfied for longer periods of time (which could help curb your snacking). Now, please note that just because these fats are good or “healthy,” you don’t want to go overboard eating them. Eating too much fat of any type can add excess calories to your diet and eventually will lead to weight gain. But, we do need some fat in our diet for the body’s processes and so it’s a good idea that when you do eat fat, it comes from this UNSATURATED or “good” fat category.
According to Dr. Livingood, the Linoleic version of sunflower oil is considered and unstable Omega-6 which can oxidize quickly in the body and can not only contribute to inflammation in the body but also raise lipids and cholesterol levels. But if you get a High Oliec version of Sunflower oil, studies show it actually lowers cholesterol and lipid levels. If the label on your sunflower Oil isn’t organic or High Oliec – consumer beware!
Olive oil is a healthy oil that shouldn’t be heated >350 degrees because it turns rancid when cooked over 350 degrees and and you don’t want rancid oil in your body. Olive oil is best in salads or dishes that don’t require cooking.
Worthy of noting while we are talking about “good” fats, dark chocolate is also considered a “good” or healthy fat because it contains fiber, iron and magnesium. It’s also full of antioxidants. BUT (and there is always a “but” isn’t there?), it is best to choose dark chocolate with at least 70% cocoa (or more is better) as other varieties with <70% cocoa have more added sugar and lower nutrients and antioxidants. And, of course it’s best to consume dark chocolate in moderation. I personally consider dark chocolate a splurge and only consume it once or twice a month (if that) and I ALWAYS eat less than an oz or two because even the darkest of chocolates do contain added sugar (and added sugar is something that I try to minimize my diet).
BAD FATS / SATURATED FATS: Saturated fats are found in high-fat meats and dairy. Saturated fats are rough on your body and your weight and as such it’s best if you can avoid or seriously reduce the amount of SATURATED fat in your diet. Below are examples of foods found in the Saturated fat category:
- Fatty cuts of beef, pork and lamb
- Poultry skin, chicken wings, dark meat chicken, bacon
- High fat dairy products: cheese, butter, whole milk, 2% milk, cream, cream cheese, sour cream, ice cream, cream based dressings and dips
- Tropical oils: coconut oil, palm oil, cocoa butter
- Lard
I feel the need to call out coconut oil here because it typically has an image of being a more healthy oil option. But, coconut oil is made up almost entirely of saturated fats (even containing more saturated fat than butter). I recommend using it sparingly. Avocado oil is a better alternative and can take high heats (>350 degrees).
UGLY FATS / TRANS FATS: Trans fats are the worst kinds of fats for your body. Trans fats are the the byproduct of a process called hydrogenation (a process that turns healthy oils into solids and to prevent them from becoming rancid). This is in what I call the “eliminate” bucket. Meaning, Don’t put this in your mouth!” Below are examples of foods found in the category of Trans Fat category.
- Stick margarine and most tub margarines
- Vegetable shortening (aka Crisco)
- Fried foods of all kinds
- Commercially prepared foods containing partially hydrogenated oils: crackers, cookies, cakes, pastries, microwave popcorn, pizza, and many other snack foods
What about mayonnaise? Why isn’t mayonnaise on any of these lists? A lot of people think that mayonnaise is a Saturated Fat (and is even listed as a saturated fat on many websites on the internet), but in reality mayo contains omega-6 fats and it considered an Unsaturated Fat. But… (yup, another “but”) that doesn’t necessarily make mayo healthy. Some brands of mayo contain partially hydrogenated oils which you just read is not good. I recommend not eating mayo (or anything) that contains hydrogenated oils. While mayo is not viewed to be as bad as we used to think, my guidance is that if you choose to eat it, its best to do so in extreme moderation. As an example, I only eat it a couple times a month and in very small quantities (usually a very small amount mixed with yogurt in dips or in tuna or chicken salad).
What about cholesterol?
Also, some people tend to confuse cholesterol with fat (maybe because many saturated and trans fats can have an adverse effect on your blood vessels and cholesterol levels in the blood). But cholesterol is not a fat. Cholesterol is found in foods of animal origin such as meat, poultry, seafood, eggs and dairy products.
Our bodies produce the cholesterol that the body needs for use in our cells and hormones. So when we also eat cholesterol via a piece of chicken or an egg, it may create an excess of cholesterol in our bodies, and it can raise LDL cholesterol levels which over time can potentially increase heart disease (although eating cholesterol isn’t as bad as consuming saturated and trans fats). The bottom line is that if you have high cholesterol, heart disease or diabetes, you should definitely limit your intake of cholesterol in the foods you consume to fuel your body.
Below is a list of foods that have good amounts of cholesterol.
- Eggs (yokes and whole eggs)
- All organ meats such as liver, kidney, sweetbreads and brain
- Shrimp and calamari/squid
- Meat, poultry and seafood in quantities in excess of 5-6 oz per day
While we don’t know why, we do know that the way that each individual human body reacts to different types of fat is well, different. There are recommended daily guidelines on the “right amount” of fat we should consume daily (e.g., no more than 30% of your daily caloric fat intake with the most being in the unsaturated category). But rather than getting hung up on eating what someone else says is right for me, I think the best thing to do is what feels right for ME and I recommend that you do what feels right for you. Of course this implies that you are relatively educated and that you listen to your body and how it reacts to what you put in your body as fuel.
You will notice when you completely eliminate trans fats and greatly reduce saturated fats as well as being conscious of the unsaturated fats you consume, you will most likely feel a difference in your body (if you tune in and pay attention). In other words, we all need fats in our body, but when you do consume fat, make it UNSATURATED fats and in moderation.
There are ways to sneak good fats into your diet and there are swaps you can make to include more unsaturated fats in lieu of saturated fats to your routine. For example, I use the avocado on my salad with a balsamic drizzle in lieu of a bottled or creamy salad dressing. Sometimes I’ll use crushed nuts on my halibut for an extra punch of flavor. Or, instead of making a flour based crumble on my baked apple, nuts and oats are a great substitute. I use yogurt in lieu of mayo or sour cream in vegetable dips. And when sautéing veggies, I often use vegetable broth or avocado in lieu of butter or any of the other oils.
What can you change in your diet today to get some of the bad and ugly fats out of your diet and incorporate more good fats into your diet?
The journey to a healthier, happier you is so worth it. I know—because I lived it.
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