Fat Lies

Some are healthy, others are unhealthy. Understanding the role that fats play and which fats are the healthy choice is important for the pursuit of good health.

Decades ago, all fats were considered "unhealthy." Low fat diets became the fad. People on these diets would find their metabolism slowed considerably. They'd become cranky and irritable. In some cases, low fat diets combined with high protein intakes proved to be a fatal combination.

Recently, science has uncovered that fats are far more complex than originally understood. Many consumers now understand the difference between saturated fats (those that are typically hard at room temperature) and unsaturated fats (those that are liquid). The myth still remains that saturated fats are in fact bad for us and unsaturated fats are good. The truth is that saturated fats play an important role while unsaturated fats can be damaging in excess.

Unsaturated fats come in different types. Omega-3 fatty acids, for example, are considered "essential" because the body cannot produce on its own and therefore must receive them from the diet. There are monounsaturated fats, polyunsaturated fats, and the list goes on. Research suggests that the ratio of fats to each other is more important than overall amounts of fats. Omega-3 fatty acids are extremely sensitive to light and heat, so they are often destroyed in processing. Omega-6 fats are more resilient. The result is that most adults receive far too many omega-6 fatty acids compared to too little omega-3 fatty acids.

The solution to this is to consume healthy, fresh, unprocessed sources of quality fats. These come from a variety of sources. While trace amounts can be found in leafy green vegetables, other, richer sources include egg yolks from free range chickens, cold water fish, and cold-pressed oils from flaxseed plants. Olive oil contains healthy fats as well, but it does not contain Omega-3 and is therefore not a substitute source. Those concerned about receiving adequate amounts can consider supplementing with flaxseed oils or fish oil capsules.

Saturated fats also come in various forms. Consumers have been made aware of the dangers of trans-fatty acids, which are deformed fats that have been linked to various diseases and cancers. Other saturated fats have been lumped into a "bad fat" category without regard to the fact that the saturated fats found in coconut and avocado are completely different than those fats found in animal flesh or lard.

Saturated fats play an important role in hormone production, may positively impact metabolism, and increase the satiety (full feeling) of foods. Some may actually reduce cholesterol and risk of heart disease. Controversy rages over which saturated fats are "good or bad" but a modest amount of natural fats from avocado, coconut oil, and grains is probably healthful rather than harmful. The marbled fats in animal meats, however, have been positively correlating with various health risks, so focusing on lean proteins is key when consuming flesh meats (with the exception of cold water fish, where the fat content is healthy unsaturated fats).

Fats play many important roles in the body, from helping the body build hormones to impacting overall metabolism. Some fats, such as Omega-3 fatty acids, have been shown to reduce the risk of heart disease more significantly than cholesterol-lowering medications. As with all foods, fats should be consumed in variety and moderation. Integrate a variety of whole, fresh, minimally processed fat sources in your diet and don't fall for the fat lies.