Fat

Let’s Discuss Fat

No, not what we are trying to lose (we’ll discuss that elsewhere), but what we are consuming. Fats make foods taste good to the human palate. Fats, healthy fats, are essential to the body. Fats store energy and aid in building cells. Fats help the body absorb vitamins, promoting immune support and skin health. What’s more, your solid brain is composed of 60% fat. Therefore, you need fat—again, healthy fat—to maintain a healthy brain (which is the center of EVERYTHING in your body—your weight, your sleeping habits, your mood, your overall health...). So, what are healthy fats?

Fats are broken down into the following:

Saturated Fats and Cholesterol – These are found in rich foods: meat, butter, whole dairy, chocolate, palm/coconut/kernel oils, fried foods, eggs, etc.. Many consider these as “unhealthy” fats, claiming they have been known to increase the body’s LDL levels (low-density lipoprotein, also known as the “lousy” cholesterol).

“A diet rich in saturated fats can drive up total cholesterol, and tip the
balance toward more harmful LDL cholesterol, which prompts blockages
to form in arteries in the heart and elsewhere in the body. For that reason, most nutrition experts recommend limiting saturated fat to under 10% of calories a day” (Harvard Health Publishing – Harvard University).

THERE’S A “BUT” THOUGH (more info below)

Trans Fat – These are found in many packaged foods: boxed cake mixes, cookies, crackers, pastries, muffins, donuts, french fries, peanut butter, etc.. You will typically see these labeled as Hydrogenated Oils. These are the WORST type of Saturated Fats. Trans Fat is a byproduct of hydrogenation. Hydrogenation adds hydrogens to liquid oils to make them solid. The body recognizes Trans Fat as carcinogens and can lead to cancer.

Unsaturated Fats – These are seen as Polyunsaturated and Monounsaturated fats and are found in foods such as: fish, olive oil, avocados, some nuts, and some seeds. These are typically considered HEALTHY fats. These fats increase the body’s HDL levels (high-density lipoprotein).
“(HDL) absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body” (CDC – U.S. Department of Health & Human Services).

Omega Fatty Acids – These are found in foods such as salmon, tuna, cod, herring, and flaxseed—but not all are created equal. Omega Fatty Acid #3 actually lowers pro-inflammatory chemicals, whereas #6 increases risk of inflammatory chemicals. When consuming Omega Fatty Acids, opt for #3 over #6 or #9.

Now that you have a basic understanding of fats, it is crucial to understand which to consume and which to limit or avoid altogether. Again, as I’ve said before, READ LABELS!

Speaking of fats and labels

If there is a marketing title, slogan, or idea behind what you are buying, it is more than likely bad for you. If there is a labeled claim of fat-free, low-fat, light, reduced fat, diet, heart healthy, and even the word natural use careful scrutiny and even avoid these items. This is a marketing tool to get consumers to purchase products they will see as healthful (known as “greenwashing”). However, the ingredients within these products are, in fact, the exact opposite. Usually when something is labeled as fat-free or light, other sugars or man-made chemicals (like Genetically Modified Soy) are added, and they are far from truly natural or healthy. It’s not “low fat” you should be looking for, but better fat.

All in all, use moderation, consideration, and education in choosing fats to fuel your body.

A couple notes:

⚪SATURATED FATS—There is much debate about meat, eggs, butter, and other saturated fats. I haven’t tackled this study in-depth, and it can be quite confusing, being that trusted medical and holistic professionals lie on both sides of the argument for and against saturated fats and their impact on cholesterol¹ and heart health. However, from a biblical perspective (keeping in mind God-made over man-made), He provided these foods to nourish our bodies. For example, eggs are packed with essential protein, vitamins and minerals. Something like nuts and seeds, though, when they’re ultra-processed for their oils, are highly inflammatory because of their omega-6 fatty acids (what I addressed above). There are many great studies out there in which you can educate yourself further. Here are just a couple:
Bye Bye Seed Oils – My SuperHero Foods
Why Seed Oils Might Be Bad for You (clevelandclinic.org)

¹It’s also debated whether cholesterol from these sources negatively impacts heart health and overall health, when, in fact, those negative impacts are most likely from those trans-fat sources and inflammatory oils.

⚪DAIRY—If you do consume dairy (not just milk, but cheese, yogurt, etc.), the best thing to opt for is organic, whole² milk products (preferably grass-fed, raw). There is quite a lot of controversy about dairy in our regular diet. I will not delve into this, but I always encourage everyone to try something new—like plant-based products (ex. coconut milk or almond milk—just read labels, looking for minimal, whole, clean ingredients), especially if you’re encountering gut problems. Even though you may not have lactose intolerance or a milk allergy, sensitivities do occur. So, if you find yourself in discomfort after consuming dairy, try lactose-free milk, A2 milk, or the plant-based milk alternatives (again, organic!). Fun Fact: plain Greek yogurt can be an excellent, high-protein, more healthful substitute for sour cream!

²Considering both notes, if you have previous issues with high cholesterol, it’s always encouraged to first seek a medical professional’s recommendation. Organic, low/nonfat is OK—just be sure to check those ingredients (as low/nonfat items usually involve many additives)!

Disclaimer: All of the content provided on this page, including text, treatments, dosages, outcomes, charts, profiles, graphics, photographs, images, advice, messages, and postings, are for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. I am not medically certified in any manner and offer the aforesaid information as education based on previous research, education, and basic knowledge. The content is not intended to establish a standard of care to be followed by a user of this page. You understand and acknowledge that you should always seek the advice of your physician or other qualified health and nutrition provider with any questions or concerns you may have regarding your health. You also understand and acknowledge that you should never disregard or delay seeking medical advice relating to treatment or standard of care because of information contained in or transmitted through this page. Medical information changes constantly. Therefore, the information on this page or on any linked websites should not be considered current, complete or exhaustive, nor should you rely on such information to recommend a course of treatment for you or any other individual. Reliance on any information provided on this website or any linked websites is solely at your own risk.

Resources
Harvard Health Publishing. 2019. “The truth about fats: the good, the bad, and the in-between.” Retrieved February 7, 2021 from, https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good#:~:text=A%20diet%20rich%20in%20saturated,10%25%20of%20calories%20a%20day.
Centers for Disease Control and Prevention. 2020. “LDL and HDL Cholesterol: ‘Bad’ and ‘Good’ Cholesterol.” Retrieved February 7, 2021 from, https://www.cdc.gov/cholesterol/ldl_hdl.htm

My Superhero Foods. SAYING BYE BYE SEED OILS IN FEBRUARY. Retrieved December 2023, from https://mysuperherofoods.com/superheroyou2022/bye-bye-seed-oils/

Cleaveland Clinic. October 4, 2023. Seed Oils: Are They Actually Toxic? Retrieved December 2023, from https://health.clevelandclinic.org/seed-oils-are-they-actually-toxic