Avocados are a delicious source of fat and flavor
We are back with our macronutrient series and let’s talk about FAT. In a nutshell, fat is incredible and you shouldn’t be afraid of it. It provides a stable, dense source of energy and your body can even become fat-adaptive to depend on fat instead of carbs for energy (more on that later).
The Real Nerdy Stuff
Fat, as all other macros, have an essential function in the body. You need them to make healthy cell membranes, maintain proper liver function and create cholesterol (which is also essential) and bile (for digestion of fats and elimination of toxins). You need fat in order absorb fat-soluble vitamins A, D, E and K.
Fats are also called lipids which consist of carbon and hydrogen, which may or may not be connected by a double bond. This is important to know because it determines the type of fat. Every food has in some degree the three types of fats:
Saturated fats: their carbon atoms are completely saturated with hydrogen, resulting in no double bond. Their carbon atoms are packed so closely together that butter or lard are solid at room temperature. This characteristic makes them great for cooking at high temperatures because they don’t oxidize. Fun fact: breast milk has saturated fat. Saturated fats are easily digestible by humans and easily used as energy, think MCT oil.
Monounsaturated fats: these fats have a single double bond in their structure, they are not as ‘tight” as saturated fats making them liquid at room temperature. This double bond also makes them susceptible to oxidation at high temperatures. These fats are found in avocados, olive oil, certain nuts, and some meats. These are the types of fats that have most commonly have a bad rap with the Heart American Association but they are 100% healthy and DO NOT cause heart disease, they actually lower blood pressure and help maintain healthy levels of cholesterol. Most importantly, they actually help reduce the probability of heart disease.
Polyunsaturated fats: they have many double bonds in their structure, this means that they are always liquid at room temperature, and makes them highly susceptible to oxidation when in contact to heat, light, or air. These fats help create cell membranes in the body. There are two types of polyunsaturated fats:
Omega-3 fatty acids which are found in walnuts or flax, also salmon, sardines, or oysters just to name a few. Omega-3 is an essential fatty acid, meaning we don’t produce it and we need to get it from food. A lot of people believe that from consuming flax oil (or any plant based omega-3) is enough to meet our needs, but research suggests that the best way to get this EFA is from animal sources (we can talk about the sciency part of this later)
Omega-6 fatty acids: there are two types and it’s important to know the distinction. Linolein acid is essential and we find it in soybean oil, cottonseed, corn, safflower, and sunflower oil. Excess linoleic acid can cause inflammation, gut dysbiosis, weight gain, autoimmune disease, and liver issues. Arachidonic acid can be produced by our bodies and is also found in eggs, poultry, beef, and pork. ARA is important for our brains.
There are also trans-fats, that are naturally occurring or artificial trans fats. Natural occurring trans-fat is found in very low percentages in grass-fed animal protein and is beneficial for lowering the risk of heart disease, managing type 2 diabetes and preventing certain cancers. Artificial trans fats are those found in junk food and they provide absolutely no benefit and should be avoided.
The Real Deal
Fats are SO important. Not only do they keep your body functioning, but they also act as protective lining around your organs, slow down food absorption and regulate your appetite and energy needs. Your body needs fat to heal and, maybe most importantly, it makes food taste delicious, providing both psychological and physiological satiety. Fats make your body and mind happy. Even Julia Child was ahead of her time adding more butter than most, she even said “with enough butter, anything is good.”
For so long, fats have been demonized because the assumption was that fat makes you fat. It doesn’t! Saturated fat isn’t the devil you’ve been led to believe and is actually essential for optimal health. Society is now swinging to the other end of the spectrum with diets like Keto, in which a high-fat, moderate protein, low carb macronutrient ratio is promoted.
Not convicted that you should be adding fat to your diet? Here are some other benefits:
Mental health
Brain health
Vision
Healthy skin and hair
Maintain body temperature
Regulate hormones and help with fertility
Heart health
And a trillion more benefits.
Here’s a quick list of different types of fat and where you can find them:
Saturated Fats: coconut oil, palm oil, grass-fed meat and dairy.
Monounsaturated Fats: olive oil, avocados, avocado oil, lard, and poultry.
Polyunsaturated Fats: wild caught fish, fish oils, and flaxseed.
We can also spend hours talking about cholesterol and how the myth that a high fat diet causes high cholesterol and heart disease, but we’ll save that for another post!
Most importantly, FAT DOES NOT MAKE YOU FAT!