The Skinny on Fat... and Oils
In the 1940's a connection was made between high fat diets and high cholesterol and by the 1960s, it was growing in popularity as the most beneficial type of diet. The 1980's became the decade of all things low-fat. It was promoted by the food industry, the health care industry, the government, literally everyone. By the '90s damn near every product on supermarket shelves had a "low-fat" version.
Yet, as the low fat craze got more popular the waistlines of Americans expanded. In fact, according to researchers at the Johns Hopkins Bloomberg School of Public Health Center for Human Nutrition the U.S. obesity prevalence increased from 13 percent to 32 percent between the 1960s and 2004. That's more than double for those of you who are mathematically challenged like me and it's only representative of obesity rates. It does not even include those just considered to be overweight.
The problem is that not all fat is bad, in fact our bodies need it! That, and low fat diets are typically high carb diets. Healthy fats supply essential fatty acids that our bodies are incapable of producing. In addition, it carries the fat soluble vitamins A, D, E and K through the intestine, into the
bloodstream, and then to the liver, where they're stored until the body needs them. Without an adequate amount of fat in your diet, your body is unable to effectively absorb these fat soluble vitamins. It’s been shown to have a positive impact on heart health, cholesterol levels, assisting in weight loss, reducing inflammation and disease and a whole host of other benefits.
The theory behind fat being bad and something to be avoided was born because the majority of Americans fat intake comes almost exclusively from the wrong kind... giving all fat a bad rap.
GOOD FAT vs. BAD FAT
Say Yes to These Guys...
Monounsaturated fat (MUFAs): Monounsaturated fatty acids or MUFAs are made of a chain of carbon. They have one pair of carbon molecules, joined by a double bond and are usually liquid at room temperature. They've been shown to improve blood cholesterol levels which can reduce your risk of heart disease. Studies also suggest they may be beneficial for insulin levels and controlling blood sugar. All kinds of new diets are popping up with the emphasis on MUFAs, most being touted as a
"Flat Belly Diet" or claiming to specifically target abdominal fat but scientific evidence about specifically being able to targeting belly fat is insufficient. Some studies suggest MUFAs may also help keep you full and satisfied longer.
Polyunsaturated fat (PUFAs): Polyunsaturated fatty acids or PUFAs are composed of two or more double bonds between carbon atoms. Like MUFAs, they're also liquid at room temperature. There are two types of PUFAs: Omega-3s and Omega-6s. Getting the proper balance of omega-3 and omega-6 fatty acids in the diet is important. A healthy diet should consist of roughly 2 - 4 times fewer omega-6 fatty acids than omega-3 fatty acids. The typical American diet, however, contains up to 25 times more omega-6 fatty acids than omega-3 fatty acids. Many researchers believe this is a significant factor in the rising rate of inflammatory disorders and disease in the United States. Omega-3 fatty acids help reduce inflammation, while many omega-6 fatty acids tend to contribute to inflammation.
While on the subject of Omega-3s and because when we begin discussing different types of oils below they’ll be mentioned a lot, let’s take a closer look at them for a moment. Omega-3s are considered essential fatty acids because our bodies need them to work properly but they are not made by the body. We must get them from our diets. There are several types of Omega-3s but the two crucial ones are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These are primarily found in fish oils but plant based oils like flax contain alpha-linolenic acid (ALA) which is partially (and somewhat inefficiently) converted by the body into DHA and EPA.
And Say Nooooo to The Bad Guys...
Saturated fat: This is a type of fat that comes mainly from animal sources of food. They have no double bonds between the individual carbon atoms of the fatty acid chain. That is, the chain of carbon atoms is fully "saturated" with hydrogen atoms. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular d
isease. Saturated fat may also increase your risk of type 2 diabetes. Saturated fats are typically solid at room temperature.
Trans fat: Although trans fat can occur naturally in some foods, most are made during an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They're also called “partially hydrogenated". That is, food manufacturers take an otherwise reasonably healthy oil, process it to death to make it solid and ridiculously unhealthy. This process creates fats that are easier to cook with and less likely to spoil than naturally occurring oils. But a solid fat, is a dangerous fat. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and actually LOWER healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, shortening, stick margarine and butter, for example. The University of Maryland Medical Center estimates that approximately 80% of the fat Americans consume comes from trans fat. That's downright scary.
Now that you now a bit about the types of fat we need and what they do, we'll take a quick look at a few common oil sources.
Flaxseed - Flaxseed oil comes from the seeds of the flax plant, is high in fiber and contains both omega-3 and omega-6 fatty acids. Flaxseed oil contains the essential fatty acid ALA, which as mentioned above, the body partially converts into the Omega-3 fatty acids EPA
and DHA. There is some evidence that flaxseed and flaxseed oil may lower cholesterol levels. Because of it’s high fiber content it may also help ease constipation.
UDO’s Oil - UDO’s oil is a man made blend of several different plant oils. While they all contain Omega-3s, some contain only ALA and others contain DHA and EPA as well.
The blends that do not contain DHA and EPA contain flax oil, sunflower, sesame, rice and oat germ oils and evening primrose oil. This blend is only going to offer the Omega-3 ALA. If we recall from above, the ones linked to the most health benefits are DHA and EPA. So, it’s wise to look for one that specifically says DHA and EPA on it as well. This one will list algae oil (it’s source of DHA and EPA) and coconut oil as well.
Olive Oil - Olive oil is a fat obtained from olives. The oil is produced by grinding whole olives and extracting the oil by mechanical or chemical means. It is commonly used in cooking, cosmetics, pharmaceuticals, and soaps and as a fuel for traditional oil lamps.
The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). Olives and olive oil are also a good source of vitamin E and contain vitamins A and K, iron, calcium, magnesium, and potassium. In addition they're a great source of amino acids! Thanks to all the vitamins and minerals, olives, and their oil, are great for eye, skin, bone, and cell health as well as immune function.
Heat, light and air can affect the taste of olive oil and possibly its health-promoting nutrients.
Coconut Oil - I’ll be honest, coconut oil sort of annoys me. Well that’s not fair, I should say all the hype surrounding it annoys me. Somewhere along the way someone realized it has some health benefits and decided to turn it into the next big miracle cure for all things disease related and the be-all-end-all weight loss miracle. Dubbed “the world’s healthiest oil”, all of a sudden dang near everyone you talk to is consuming coconut oil several times a day expecting pounds to drop off and miracle cures for everything from kidney stones, to cholesterol, inflammation, immune function, weight loss, protection against certain cancers and more. The reality is there is limited evidence to suggest it does any of those things.
Coconut oil is made from the dried fruit of the coconut palm tree and contains 86 per cent saturated fat. Yes, that’s the one listed in the bad fats section above. But coconut oil isn’t as bad as its high saturated fat content might make you think. Coconut oil’s saturated fat is made up of a unique blend of medium-chain fatty acids, which may offer certain health benefits. Unlike long-chain fatty acids (the most common in most people's diets) the medium-chain fatty acids found in coconut oil are smaller. This means they are able to be absorbed intact and delivered directly to the liver to be used for energy.
Coconut oil also has a high smoke point which makes it suitable for cooking. In terms of heart health, it’s significantly better for you than other saturated fats like butter and it may promote satiety after eating like any other fat would but it certainly is not any healthier than the unsaturated fats I’ve discussed. Further, depending on which of the unsaturated fats you chose you will also get vitamin E, Omega-3s (the important one!), and phytochemicals. The take away here is that it is healthy and it may have its place but don’t rule out all the other wonderful sources of unsaturated fats by buying into the “world's healthiest oil” fad and eliminating other important ones.
Fish Oil - Fish oil can be obtained from supplements or, well from eating fish. Recent studies are beginning to show the supplements might not be as effective as once thought, although that depends on what you're reading. Just as many sources claim many of these studies are flawed in one way or another. Whether the studies are a true reflection of the effectiveness of the supplements or not, there is no doubt that the best source comes directly from eating fish that are especially rich in omega-3 fatty acids like mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, etc. They provide about 1 gram of omega-3 fatty acids (DHA and EPA) in about 3.5 ounces of fish. But don't kid yourself by consuming heavily battered and/or deep fried fish and think you’re getting the healthy benefits. The way it's prepared will affect what, if any, benefits you'll get.
The healthy oils found in fish are most often used for conditions related to the heart and blood system. Studies suggest that fish oil really does lower high triglycerides, and it also seems to help prevent heart disease and stroke when taken in the recommended amounts.
Fish oil is also used for diabetes, asthma, developmental coordination disorders, movement disorders, dyslexia, obesity, kidney disease, weak bones (osteoporosis), and certain diseases related to pain and swelling.
Macadamia nut - Macadamia oil is a buttery flavored and non-volatile oil expressed from, you guessed it, the macadamia nut. It contains 86% MUFA’s (mostly the anti-inflammatory oleic acid), more than flaxseed or olive oil and a mere 4% of Omega-6s. It’s very low in trans fat, containing almost none. Macadamia oil also contains varying amounts of antioxidants which appear to offer some protection against disease causing free radicals.
Another feature of macadamia oil is its Omega-7 (aka palmitoleic acid) content. Omega-7 is a monounsaturated fat with numerous skin and health benefits. It is also known for its ability to help support a healthy weight, cardiovascular health, and gastro-intestinal health.
It has great shelf life and a high smoke point making it ideal for use as a cooking oil.
I hope that helped shed a little light on the importance of fat, cleared up some excessive hype and helped you begin to think about incorporating some of these wonderful sources into your own diet!
Author
Roni Davis
NPC Figure Athlete, Personal Trainer and Nutrition Consultant
www.facebook.com/RoniDavisFigureAthlete
Resources:
Harvard School of Public Health Press Release, June 23, 1999. Harvard review of evidence verifies that eating trans fats increases risk of heart disease. Boston, MA, USA.
Harvard School of Public Health Pres Release, November 18, 1997. Study shows how different types of dietary fat affect coronary heart disease risk. Boston, MA, USA.
Hu F.B., et al., Dietary intake of alpha-linolenic acid and risk of fatal ischemic heart disease among women. Am J Clin Nutr 1999 May;69(5):890-7. Department of Nutrition, Harvard School of Public Health, Boston, MA 02115, USA.
Beneficial effects of palmitoleic acid (Omega-7) on components of The Metabolic Syndrome, with particular emphasis on improvements in insulin sensitivity. Green, J. Tersus Pharmaceuticals, 2012.
Delfin Rodriguez-Leyva, MD, PhD, Chantal MC Bassett, PhD, Richelle McCullough, BSc, and Grant N Pierce, PhD. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Can J Cardiol. 2010 November; 26(9): 489–496.
Ako H, Okuda D, Gray D. Healthful new oil from macadamia nuts. Department of Environmental Biochemistry, University of Hawaii. 1995 May-Jun;11(3):286-8.
Griel AE, Cao Y, Bagshaw DD, Cifelli AM, Holub B, Kris-Etherton PM. A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women. J Nutr. 2008 Apr;138(4):761-7.
Journal of Diabetes Care. Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution; Juan A. Paniagua Gonzalez. et al. March 2007
Serum Lipid Effects of a High–Monounsaturated Fat Diet Based on Macadamia Nuts. Curb, J. et al., 2000, Arch Intern Med/Vol. 160.
http://www.webmd.com
http://www.mayoclinic.com
http://niddk.nih.gov
http://www.umm.edu
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