Healthy Fats

Healthy fats

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Which fats are healthy?

In this resource guide on healthy fats, we do our best to unravel the confusing terms about the fat that we eat. Does fat make us fat? What is cholesterol? Is saturated fat bad?

First, you should know that fat is an essential part of our diet. If you don’t eat fat, you will die. Nutrient-dense “good” fat does not make you fat, but fat combined with carbohydrates can make us fat. Consuming “bad” fats can lead to obesity, and more importantly, serious metabolic disease!

healthy fats

Focusing on eating more nutrient-dense, healthy fats may be better than eating any other type of food, such as protein or carbohydrates. Think of good fat as pure and abundant life-giving energy!

These are some of the many health benefits of fat:

  • Contrary to popular belief, high-quality saturated fat is heart healthy.
  • Fat makes up to 60% of our brains. Want a strong brain? Eat healthy fats!
  • Fat (phospholipids) provides structure for our cell membranes. 
  • Fat is a critical building block for messengers in our bodies called hormones and hormone-like substances. For example, fat secretes the hormone leptin, which regulates appetite. Also, having enough fat is necessary for women to have normal menstrual periods. 
  • Fat is a carrier or “shuttle” for the essential fat-soluble vitamins (A, D, E, K). Without fat, these critical vitamins as well as other phytonutrients can’t be absorbed properly in the intestines. 
  • A layer of fat, known as visceral fat, protects delicate organs. (Too much visceral fat can destroy your metabolic health, lead to diseases, and certain types of cancers.) 
  • Subcutaneous (under the skin) fat gives us padding when we sit or fall. Too much subcutaneous fat, although often not desired, does NOT cause metabolic dysfunction and does NOT reduce lifespan. 
  • Fat helps regulate internal body temperature.
  • Fat is cardio protective as it helps regulate our blood pressure.
  • Fat satisfies our appetite by adding flavor and helping us to feel full. It also contributes to food textures, such as creaminess in yogurt and smoothness in avocados.

Fun Fact

Eskimos eat a diet very high in saturated fat and have the lowest rates of heart disease in the world!

Biggest Fat Myths:

Myth #1 

“Fat will clog up my arteries.”

  •  Ditch the “clogged pipe” metaphor! Unfortunately, this myth is widely propagated. 
  • Our arteries are not pipes. They are far more complex. Our arteries “clog” by a process called atherosclerosis. It is NOT caused by fat! Rather, it is caused by oxidized LDL. Oxidized LDL causes arterial (artery) inflammation which damages the walls of our arteries. This leads to reduced blood flow to the heart and ultimately, heart disease.

Myth #2

“Eating fat will make me fat.”

  • Eating fat will NOT make you fat. Moreover, we will increase our lean muscle composition. Fat is the cleanest source for sustained energy. There is an important caveat to this: do NOT eat too many carbs. The body will prefer to burn the carbs over the fat, leaving the fat as stored energy in our butt, bellies, and thighs.

Myth #3

“Eating fat is bad for my heart.”

Myth #4

“If you only eat fat, where do you get your energy?”

  • The common belief that carbs are the best source of energy is mostly incorrect. The best form of sustained energy is from healthy fats, either from the diet or from fat stores in the body. At 9 calories/gram, fat is the most dense form of energy, making it the preferred and most reliable energy source. 
  • For quick but short bursts of energy like sprints or other intense athletic endeavors, carbs may be best (outside the scope of this article).

Myth #5

“The brain only runs on glucose.”

  • This is partially true as the brain does require a small amount of glucose. The body can produce (gluconeogenesis) the necessary amount without us needing to consume it!
  • The brain is like an electric hybrid car which can use glucose and fat (ketone bodies). Ketone bodies burn more efficiently and therefore reduces the brain’s need for glucose. 
  • Optimal brain function: Burn mostly ketones with little glucose. 

Biggest Fat Myths:

Myth #1 

“Fat will clog up my arteries.”

  •  Ditch the “clogged pipe” metaphor! Unfortunately, this myth is widely propagated. 
  • Our arteries are not pipes. They are far more complex. Our arteries “clog” by a process called atherosclerosis. It is NOT caused by fat! Rather, it is caused by oxidized LDL. Oxidized LDL causes arterial (artery) inflammation which damages the walls of our arteries. This leads to reduced blood flow to the heart and ultimately, heart disease.

Myth #2

“Eating fat will make me fat.”

  • Eating fat will NOT make you fat. Moreover, we will increase our lean muscle composition. Fat is the cleanest source for sustained energy. There is an important caveat to this: do NOT eat too many carbs. The body will prefer to burn the carbs over the fat, leaving the fat as stored energy in our butt, bellies, and thighs.

Myth #3

“Eating fat is bad for my heart.”

  •  

Myth #4

“If you only eat fat, where do you get your energy?”

  • The common belief that carbs are the best source of energy is mostly incorrect. The best form of sustained energy is from healthy fats, either from the diet or from fat stores in the body. At 9 calories/gram, fat is the most dense form of energy, making it the preferred and most reliable energy source. 
  • For quick but short bursts of energy like sprints or other intense athletic endeavors, carbs may be best (outside the scope of this article).

Myth #5

“The brain only runs on glucose.”

  • This is partially true as the brain does require a small amount of glucose. The body can produce (gluconeogenesis) the necessary amount without us needing to consume it!
  • The brain is like an electric hybrid car which can use glucose and fat (ketone bodies). Ketone bodies burn more efficiently and therefore reduces the brain’s need for glucose. 
  • Optimal brain function: Burn mostly ketones with little glucose. 

Cholesterol

We can’t emphasize this enough:

THERE IS LITTLE TO NO ASSOCIATION BETWEEN THE AMOUNT OF CHOLESTEROL FOUND IN FOOD AND YOUR BLOOD CHOLESTEROL LEVEL!

Cholesterol is a fat-like substance and a protein. However, it is not used for energy. It provides the building blocks for hormones such as vitamin D, testosterone, estrogen, and more. It is also critical for optimal cell membrane function.Cholesterol can improve your blood lipid levels, while not affecting LDL. It is so important that if you don’t eat enough, your body (the liver) will naturally make it.

Please disregard the well intended advice that egg yolks are too high in cholesterol! Enjoy egg yolks as they are one of nature’s greatest superfoods. Try to eat pasture-raised eggs when possible. THEY WILL NOT RAISE YOUR CHOLESTEROL LEVEL!

Four Main Types of Dietary Fat

There are four main types of dietary fat (fat we eat): saturated fat, monounsaturated fats, polyunsaturated fats, and trans fats. These fats are all triglycerides, our primary source of energy.

Warning!

It’s possible to accidentally turn healthy fats into trans fats. We create trans fats from healthy fats when when we cook with a healthy oil, such as olive oil, at a high temperature that is past what is called its “smoke point.”

Type 1: Saturated Fat

Most commonly found in animal products (meat, butter, milk, cheese, eggs), saturated fat is solid at room temperature. To get the health benefits of saturated fat, choose grass-fed meat and dairy. Sources of plant-based saturated fat include cocoa butter, palm oil, coconut, and coconut oil.

MCT OILS

You may have heard about medium chain fatty acids because they are found in coconut and MCT oil. MCT stands for “medium chain triglyceride.” The main advantage of this type of saturated fat is that it tends to be used as energy versus being stored as fat. That is, medium chain fatty acids burn like carbs.

Benefits of Saturated Fat:

  • Provides abundant clean energy.
  • May reduce cardiovascular disease.
  • Leads to strong bones. Saturated fat is necessary for calcium to be effectively used in bone formation. Fats improve absorption of certain vitamins, such as vitamin D. Vitamin K2 promotes bone metabolism. Vitamin D can be found in cod liver oil. 
  • Leads to healthy lungs. Surfactant is a substance that coats the lungs that is necessary for optimal breathing. It is composed of 100% saturated fats. 
  • Promotes liver health. When you eat high-quality saturated fat, it encourages the liver to get rid of its own fat storage. Fatty liver is a serious health problem today. Choline is a vital liver micronutrient found in healthy fat foods.
  • Promotes brain health and optimal nerve signaling. Our brain is made up of mostly fat, especially saturated fat and cholesterol. Choline is also a vital nutrient for optimal brain health. A diet low in fat reduces the raw materials for thriving brains. 
healthy fats

Type 2: Monounsaturated Fat

Generally considered a “healthy” fat. Liquid at room temperature, this type of fat is found in eggs, nuts (walnuts, macadamia, almonds), avocados, olives, oils (olive, avocado, etc.), and dark chocolate (organic, 70% or greater, fair trade).

healthy fats

Benefits of Monounsaturated Fat:

  • Provides energy
  • Helps stabilize blood sugar and improve insulin sensitivity
  • Anti-inflammatory
  • Helps regulate blood pressure
  • May reduce your cancer risk
  • May help you lose weight

Type 3: Polyunsaturated Fat

Unlike monounsaturated fats, this type of fat is not consumed for the energy it provides. It is also liquid at room temperature. There are four main types of polyunsaturated fats: omega 6 and omega 3, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA is found in cold water fatty fish, like salmon and fish oil supplements. EPA is also found in cold water fatty fish, fish oil supplements, grass-fed meat, and grass-fed butter.

Benefits of Polyunsaturated Fat:

  • Provides structure for our cell membranes
  • Important for brain function
  • Anti-inflammatory
  • Provides benefits for fetal development
  • Great for cardiovascular health, brain health, and eye health
omega 6:3

Omega 6 vs. Omega 3

Omega 6:

Omega 6 is an essential fatty acid and must be acquired with food. Linoleic acid is the most common omega 6 fatty acid. Sources include walnuts, almonds, eggs, tofu, hemp seeds, sunflower seeds, cashews, peanuts, vegetable/fruit/seed oils, Arachadonic acid is another type of omega 6 fatty acid that can be found in fish, meat, and eggs. It is important to know that omega 6 can be inflammatory in large amounts. We get too many of these fatty acids from processed foods and oils and must balance these with omega 3 fatty acids.

Benefits of Omega 6:

  • Promotes heart health in the recommended amounts
  • Brain health and function
  • Provides energy

Omega 3:

Omega 3 is also an essential fatty acid and must be acquired with food. Alpha linolenic acid (ALA) is the most common omega 3 fatty acid and is found in plant sources such as flax, walnut, canola, and soybean. Plant sources aren’t as good as fish sources, which have direct omega 3 fatty acids. Generally we don’t get enough quality omega 3 fatty acids from the food we eat.

Benefits of Omega 3:

  • Anti-inflammatory
  • Supports cardiovascular, immune, and nervous system
  • Promotes healthy aging throughout life
  • Critical for fetal development
  • Brain health (protects against dementia, Alzheimers, and other neurodegenerative diseases)
  • Promotes eye health, especially the retina

Ratio of Omega 6:3

Emerging evidence shows that in order to achieve optimal health, we need to reduce our omega 6 consumption. The ideal ratio is as close to 1:1 as possible. 3:1 is okay. Most of us eat too many omega 6 fats (>20:1 ratio), which are easily found in processed foods (in the oils such as canola, soybean, and grape). The ratio of omega 6 to omega 3 can vary widely depending on the quality of the food consumed. For example, the ratio of omega 6 to omega 3 in pasture raised eggs is almost 1:1 (anti-inflammatory and healthy) versus conventionally raised eggs 19:1 (very inflammatory and not healthy).

Type 4: Trans Fatty Acids (Trans Fats)

Trans fats are the fourth (and last!) type of dietary fat. Like monounsaturated fats and polyunsaturated fats these are also unsaturated fats (liquid at room temperature) that are processed by adding hydrogen (hydrogenation) to act like monounsaturated fats. 

In the 70s and 80s there were studies that suggested a possible correlation between trans fats and heart disease. In the early 90s, there were numerous clear cut studies showing trans fats strongly contribute to heart disease. Despite this clear evidence, the FDA in 1999 only suggested listing trans fats on food labels. In 2003, the FDA required that trans fats be listed on labels by 2006. Finally, in 2013 the FDA made the preliminary decision to take trans fats off the GRAS (generally regarded as safe) list, but it wasn’t until 2018 that the FDA made the final decision. It took decades to get artificial trans fats out of our food supply. However, we must be aware that they still lurk in many processed foods.

There are two main types of trans fat: natural trans fat (healthy) and artificial trans fat (toxic).

Natural Trans Fats

These are found in meat and dairy products. These trans fats are made naturally in the stomach of animals. These natural trans fats can be absorbed and broken down by the body in a healthy way vs artificial trans fats that are poorly absorbed and wreak havoc on our bodies.

healthy fats

Benefits of natural trans fats:

  • Anti-inflammatory
  • Anti-cancer
  • May reduce cardiac disease
  • Stabilize blood sugar, reduce chance of diabetes
  • May aid in weight loss and stabilization

Artificial Trans Fats

Unlike natural trans fats, these are artificially made through a process called hydrogenation or partial hydrogenation. That is, food processors add extra hydrogen molecules to the fatty acid. This is done to convert a liquid fat into a solid fat at room temperature.

- Why are they bad?

Even though they are very similar in composition to other unsaturated fats, they wreak havoc in our bodies. Our bodies are unable to break them down adequately. They accelerate cardiovascular disease by reducing your good cholesterol (HDL), increasing triglycerides and other inflammatory mediators. They stick to the walls of arteries, potentially causing heart attacks and strokes. They cause increased inflammation in the body, which leads to illnesses such as diabetes and other chronic noncommunicable diseases.

- Why were they even made?

They were artificially created in the early 1900s. Originally, they were thought to be better than saturated fats. By making trans fats, food manufactures were able to increase shelf life of the processed food product (takes longer to spoil). This process greatly increases their profits.

- How do we recognize them in food?

Look at ingredients for the word trans fat. Look in the list of ingredients for “hydrogenation or partial hydrogenation.” Beware! Manufacturers can list “0 grams” for trans fat on the label if there are 0.5 grams or less per serving. Even small amounts, however, can be bad for your health. Avoid them completely!

- What foods are likely to have trans fats?

  • Fried foods (doughnuts, fries, fried chicken, etc.)
  • vegetable shortening, margarine
  • baked goods (cookies, pies, pastries, etc.)
  • processed snack foods (popcorn, crackers, granola bars, etc.)
  • fast food
  • coffee creamers
  • frozen pizzas
Healthy Fats

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