Second installment of the 3-part series on sugar, fat, and salt. We will hit on weight loss at another time. This post will cover the truth about fats and how they affect the body. I posted about sugar first because it directly relates to this one.
LIES
Let’s start with some of the lies we have been told about fat.
· Lie: Fat makes you fat. This couldn’t be further from the truth. Sugar makes you fat. Overindulgence makes you fat. Processed foods make you fat. Bad fats make you fat.
· Truth: Many countries around the world eat a LOT of fats and are lean and very healthy. Check out the Inuits.
· Lie: All fat is the same. Another one that is far from true. There are good fats and bad fats. Which of the fats you consume determines what happens to it and how it is processed in your body.
· Truth: Your brain is made up of only a few things – primarily water, salt, and fat. We will discuss the salt portion of this conversation in the next post, fat is needed for your brain to work properly. If you don’t get enough, your brain starts to deteriorate.
· Lie: Fat causes heart disease. Ugh. When we speak in generalities, people get confused or are easily led to a wrong conclusion.
· Truth: Overindulgence, sugar, and bad fats are the primary cause. Good fats are necessary.
· Lie: A low-fat diet is healthy.
· Truth: As shown above a low-fat diet causes issues with your body. Not only that, it also messes with your sleep habits, your energy levels, your hormone levels, and your overall well-being. Everything is about balance.
TYPES
We will discuss the primary types, how they are sourced, and their benefit or hazard to your health.
Monounsaturated fatty acids (MUFAs). These fats are good for the heart, support good cholesterol and lower bad cholesterol. These are typically liquid at room temperature. Sources: Avocado, olive oil, nuts and seeds.
Polyunsaturated fatty acids (PUFAs). Omega-3 and Omega-6 are considered essential to our diets as they CANNOT be manufactured internally. Omega-3 helps reduce inflammation, supports brain health, reduces depression and anxiety, supports heart health, and reduces cancer risks. Western diets typically are high in Omega-6 and low in Omega-3 causing increased levels of inflammation. These are typically liquid at room temperature. Sources (Omega-3): Salmon, mackerel, tuna, walnuts, chia seeds, flax seeds, eggs, canola oil. Sources (Omega-6): safflower oil, corn oil, nuts, seeds, and soy products.
Saturated fatty acids. Saturated fats are needed for your heart and circulatory system. Certain acids found in saturated fats help regulate cholesterol levels and reduce levels of lipoprotein(a) which is a risk factor for heart disease. I’ll say it again, everything in moderation. Too much of any one, can cause problems. These fats are typically solid at room temperature. Sources: fatty meat, lard, dairy, tropical oils (coconut, palm and cocoa).
Trans fats. These are the bad boys. Trans fats are associated with heart disease, atherosclerosis, weight gain, and inflammation. If you see the phrase “partially hydrogenated” on any of your labels – this translates to trans fats. Trans fats are solid at room temperature. Sources: Processed foods, margarine, frozen foods, fried foods.
Sugar. Ok. Sugar isn’t a fat as it is consumed, BUT it will turn into fat… and not any that you want to retain. I am going to oversimplify this – when you consume sugar many organs are affected and must process the sugar. Insulin is released and the body breaks down and stores the sugar differently than it does for “energy” fat – it stores it for future needs. This fat is very hard to break down. It is also “stored” around and ON your organs. This fat is hard, not jiggly and requires much more exercise to remove.
Remember, it is all about balance and eating the right things. On to salt tomorrow!
Blessings All – E