What is fat?

Fat is another word for triglycerides. Triglycerides are three fatty acids and a glycerol. They are found in the blood and provide 60% of the body’s energy needs at rest. Most of your organs run on fat in order to spare glucose for the brain.

 

Triglycerides are a subcategory of lipids. Lipids are substances that do not dissolve in water. Other lipids are:

• Fatty acids, including phospholipids which make cell membrane and myelin sheaths.

• Sterols (steroid and alcohol), which are found in plants and animals. Cholesterol is an animal sterol that cannot be used as energy. It forms cell membranes, is a precursor for bile salts, Vitamin D, and hormones (such as testosterone, estrogen, and cortisol).

• Wax, like beeswax and ear wax.

Dietary fats are triglycerides. They are classified as saturated, unsaturated, and hydrogenated or trans-fat.

Saturated fat gets its name because all of the bonds on the chain are attached to a hydrogen atom. Sources include animal fats, dairy, and coconut oil.

Unsaturated fats are best for your health.

• Monounsaturated fats or Omega 9 (Oleic Acid) are nonessential, meaning the body makes them and we do not need to obtain them through diet. Sources include meat, dairy, olive oil, sunflower oil, grapeseed oil, avocados, and nuts (macadamia, almonds, pecans, cashews, pistachio).

• Polyunsaturated fats are Essential Fatty Acids (EFA’s) which means the body cannot produce them and we must obtain through diet.

—Omega 3: EPA and DHA from cold-water fish such as salmon, tuna, trout, bass, and sardines, and ALA found in plants (flax, hemp, chia, walnuts). Salmon provided the most benefit with the least amount of mercury. Vegans, vegetarians, and anyone concerned about mercury, can take an Algae Omega supplement and eat ground flax. The ALA from flax along with LA (an Omega 6), can be converted by the body to EPA and then to DHA. Omega 3 fatty acids reduce inflammation, slow age-related cognitive decline, and may protect against dementia and Alzheimer’s. DHA & EPA help reduce blood pressure and blood triglyceride levels. EPA lowers C-Reactive proteins (a marker of inflammation), reduces the risk of heart disease, and may also help with depression. Over 30% of the brain is made of DHA.

—Omega 6: LA (Linoleic Acid) comes from corn, safflower, and canola oils. Omega 6 fatty acids increase inflammation and can lead to high blood pressure, clots, heart attack, and stroke.

• Trans-Fat started as unsaturated fat and hydrogen molecules were artificially added (hydrogenated) to saturate or partially saturate the chain. These chains, however, do not have the same shape as naturally occurring saturated fatty acids. Eating trans-fat, hydrogenated fats, or partially hydrogenated fats increases LDL (“bad” cholesterol), lowers HDL (“good” cholesterol), and increases the risk of coronary artery disease.

 

Other Benefits of dietary fat:

• Enables absorption of fat-soluble vitamins (A, D, E, and K) that support the eyes, bones, skin, immunity, and blood clotting.

• Builds cell membranes and myelin sheaths around nerves.

• Makes food more flavorful, leading to greater satiety.

• Fat digests slowly, making you feel fuller longer and avoiding the crash and cravings that come from quickly digested high-glycemic foods such as fruit and processed carbohydrates.

• With 9 kcal/gram, fat provides the most energy off all the macronutrients.

 

How much?

• The American Heart Association suggests that healthy adults limit dietary fat to no more than 20-35% of total daily calories.

• While the liver makes 100% of the body’s cholesterol needs, dietary cholesterol is not as bad as we once thought it was. For example, total blood cholesterol levels below 200mg/dL “have been associated with mild to severe cognitive deficit and development of dementia.”¹

• According to the Dietary Guidelines for Americans,saturated fat calories should not exceed 10% of total daily calories. However, a meta-analysis in 2014 found no link between cardiovascular health and the consumption of saturated fat.²

• There are no standards for the daily amount of Omega 3’s needed. While supplements are generally safe, if you’re taking medication (such as anti-coagulant therapy) or are planning surgery, talk to your doctor.

• Omega 6 to Omega 3 ratio should be 4:1 for health benefits. Americans, on average, eat a ratio of 20:1 and need less Omega 6 and more Omega 3.

• No amount of trans-fatty acids or hydrogenated oils is safe.

• Studies have found that both low-carb and low-fat diets are equally successful for weight loss.³

 

Are you getting the right amount of healthy fats every day to support your health and weight loss goals? Email me to get started with Nutrition Coaching and learn how to make simple changes in your diet that will help you look and feel amazing!

 

Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one.  She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.

 

Related Posts:

Protein 101

Carbohydrates 101

Fix Your Nutrition in 10 Steps