Essential facts on incorporating fat into your diet for optimal health
Many people have reservations about consuming fat, often deeming it detrimental to health. Some opt for low-fat alternatives or avoid fat intake altogether. Nevertheless, it's crucial to recognize that not all fats are alike; there are good and bad fats. If all fats were detrimental, one might question why the brain predominantly consists of fats and why cell membranes are primarily composed of fats, including the membrane of all intracellular organelles. Fat is an essential and indispensable nutrient that should be regularly part of one's diet to derive various health advantages. This article delves into the different types of fats and their respective metabolic effects while offering guidance on how to derive health benefits from fat consumption.
Comprehend the nuances of fats
Fat, like protein, is an essential nutrient in our bodies. It serves not only as a form of energy depot but also aids in the absorption of fat-soluble vitamins A, D, E, and K. Additionally, fat, in the form of phospholipids, plays a crucial role as the primary structural component of cell membranes, including membranes of organelles within cells. It contributes to the sheaths surrounding nerve fibers, the production of sex hormones and cortisol, and the synthesis of signaling molecules like prostaglandins and leukotrienes, which are involved in inflammation and immune responses. Navigating the complex world of dietary fats, which encompasses both good and bad fats, is challenging. Healthy fats, known as "good fats," include monounsaturated and unprocessed polyunsaturated fats. On the contrary, "bad fats" are trans fats and industrially refined seed oils. Saturated fats fall in between these categories.
All fats share a similar chemical structure, characterized by a backbone of carbon atom chains linked with hydrogen atoms. What sets them apart are differences in the length of these carbon chains, the arrangement and number of double bonds within the carbon structure, and the attached hydrogen atoms. These variations lead to a wide array of different fats.
The bad fats
Trans fats rank among the unhealthiest fats. The food industry employs hydrogenation to convert polyunsaturated seed oils into solid or semi-liquid fats. Common examples of hydrogenated fats are margarine and shortening. Additionally, hydrogenation extends the shelf life of fats by preventing them from becoming rancid. Trans fats are detrimental to health, and there is no safe level of their consumption, which led the United States to prohibit trans fats as an added ingredient in foods.
Consuming foods rich in trans fats elevates LDL (low-density lipoprotein) levels and reduces high-density lipoprotein (HDL) in the bloodstream. Furthermore, trans fats trigger inflammation in the body, a factor associated with heart disease, stroke, diabetes, and various chronic diseases.
Trans fats contribute to insulin resistance, heightening the risk of type 2 diabetes. Even a slight intake of trans fats can be detrimental; each 2 percent of daily calorie consumption from trans fats raises the likelihood of developing heart disease by 23 percent.
Saturated fat, the neutral one
Saturated fat is prevalent -- typically a solid at room temperature. It is abundant in various foods, including:
- Red meats
- Milk or dairy products
- Cheese
- Coconut oils
The term 'saturated' pertains to the carbon atoms' backbone in the fat molecule fully saturated with hydrogen atoms, rendering them chemically stable and granting a long shelf life. Coconut oil falls into a class of saturated fats with a unique feature — a short carbon chain length molecule called medium-chain triglycerides. These fats are absorbed directly into the portal vein and transported to the liver for immediate use as energy or conversion into ketones.
To grasp the health effects of saturated fats, it behooves one to recognize that foods high in saturated fats can raise blood cholesterol levels of both LDL and HDL. Experts advise restricting saturated fat intake to less than 10% of your daily calorie consumption. However, it's worth noting that there is no definitive evidence linking saturated fat to an increased risk of coronary heart disease.
Monounsaturated and unprocessed polyunsaturated fats
Healthy monosaturated and polyunsaturated fats are predominantly present in unprocessed oily fruits, nuts, seeds, and fish. These beneficial fats encompass two main types: monounsaturated and polyunsaturated fats, with particular emphasis on omega-3 polyunsaturated fats.
- Monounsaturated fats are rich in olive oils, avocados, nuts, and seeds. Greek individuals who incorporate olive oil into their diets have a reduced risk of heart disease despite consuming high fat because, in contrast to populations in regions with higher heart disease risks, Greeks derive their fat intake from monounsaturated fats found in olive oil rather than animal fats. Consequently, Mediterranean cuisine has gained popularity among health-conscious individuals.
- Polyunsaturated fats are of two distinct classes:
- Omega-3 fatty acids are abundant in oily fish like salmon, sardines, mackerel, nuts, and seeds, such as walnuts and flaxseeds.
- Omega-6 fatty acids are present in safflower oil, corn oil, soybean oil, and sunflower oil.
Substituting saturated fats or refined carbohydrates with polyunsaturated fats helps to lower LDL cholesterol and triglyceride levels, which are detrimental to health. Nevertheless, it's vital to comprehend that refined polyunsaturated fats are chemically reactive and susceptible to oxidation because of their double bonds. When exposed to high temperatures exceeding their smoke points, they can transform into toxic aldehydes and reactive oxygen species. Opt for healthier cooking methods like steaming, sautéing, and frying at temperatures below smoking points when preparing meals with polyunsaturated fats.
In addition, the ideal ratio of omega-6 to omega-3 fatty acid intake is 1:1. However, the widespread use of vegetable oils, which are high in omega-6 fatty acids, has led to a ratio of 20-25:1 in the modern diet, which can easily lead to chronic inflammation in the body, which can undermine health without our knowledge. Omega-6 fatty acids are the precursors of inflammatory mediators such as prostaglandins, leukotrienes, and thromboxanes, while omega-3 fatty acids are the precursors of anti-inflammatory mediators such as resolvins, protectins, and maresins.
The daily fat intake guidelines provided by the United Kingdom government are as follows:
- Men (adults) should limit their unsaturated fat intake to 30 grams or six teaspoons per day
- Women (adults) should restrict their unsaturated fat consumption to no more than 20 grams or four teaspoons per day.
Although there are no specific daily recommendations for monounsaturated and polyunsaturated fats, it is advisable to incorporate them into your diet in the appropriate ratio of omega 6 to omega 3 as best possible.
