Fats are probably the hardest part of nutrition to understand. There are so many types of fat; some are essential but bad if we get too much or not so good if not combined with another fat. It's very confusing.
And what about low-fat diets? Eating a low-fat diet sounds like a good thing to do, but if some fats are “essential” doesn’t that mean we have to eat them?
Although it isn’t quite this simple, in general saturated fats are bad fats that cause cholesterol problems and other heart disease. Unsaturated fats are good for you. There are many types of both. This article will provide an overview, identifying a few that are in the news, the health food store and the local grocery.
Good Fats
Unsaturated fats, whether mono-unsaturated or poly-unsaturated, are good for you. Here’s a list of the “good fats” and where you can get them.
Omega-6 Fats:
- Linoleic Acid (LA) is found in vegetable oils; safflower, sunflower and corn oils are the best sources. It’s also found in peanut, canola and olive oil.
- Gamma-Linolenic Acid (GLA) is found in small amounts in borage (starflower) oil, black currant oil and evening primrose oil. Some sources think that we don’t get enough GLA in our diet and that it should be supplemented. However a healthy body will produce its own GLA from LA.
- Arachidonic Acid (AA) is found in large amounts in eggs, fish and meat. We get plenty of AA in our diet so it shouldn’t be supplemented. Too much AA leads to inflammation and blood clots. Even vegetarians can get enough AA by producing it from the LA in their diet.
Omega-3 Fats:
- Alpha-Linolenic Acid (ALA) is found in flaxseed oil, flax seed and hemp oil.
- Eicosapentaenoic Acid (EPA) is found in fatty fish like salmon, mackerel, and tuna.
- Docosahexaenoic Acid (DHA) is found in the same fish as EPA.
It’s important to have some balance between the Omega 6 and the Omega 3 fats. The amount of Omega 6 fats should be no more than four times the amount of Omega 3 fats. The diet of some Americans contains 30 times more Omega 6 than Omega 3 fats.
Bad Fats
Here’s a list of “bad fats” and their sources:
Saturated fats are usually animal fats—the fat in meat and dairy products, lard, and processed foods. Saturated fats are divided into three categories:
- short-chain and medium chain: butter, coconut oil and palm kernel oil. These can cause problems if over-consumed, but don’t clog arteries if used moderately. They are a source of fuel.
- long-chain: Meat fats that raise bad cholesterol and lower good cholesterol. Long-chain saturated fats are also present in some margarines, some fast food and junk food. When these fats are hydrogenated or partially hydrogenated, they are known as trans fats and are poisonous.
Trans Fats: These have been much in the news recently and are seriously damaging to your health. As of January 1, 2006, food labels must list the amount of trans fat in a product. Unfortunately, "fast food" doesn’t have ingredient labels!
The Choice is Important
Every cell in our bodies has a cell wall that is made of fat. Our brains are 60% fat. Quality fat must be provided in the diet so the body has the resources to repair or replace old cells. It's worth our time to study this important subject so that through intelligent food choices we can maximize our wellness.
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