Healthy Fats: Hunger Help & Much More
Yah… we’re going there. Fats.
Fats are not the villain in the world of food. Carbs aren’t either. There are different purposes and needs for different things at different times.
The main principles of nutrition still go back to 3 simple things; moderation, variety and balance. That’s it.
Now, fats. Fats keep you feeling full for longer and help prevent overeating between meals. They also help stabilize blood sugar levels. Fats can aid in the absorption of essential vitamins and serve as an alternative energy source during weight loss.
Dietary Fats
Dietary fats… let’s break it down.
Dietary fats are essential nutrients that, much like proteins and carbohydrates, play an important role in our overall health. Contrary to the belief that all fats are detrimental, there is a distinct difference between the types of fats.
For years, fats have been vilified as the culprits behind weight gain, high cholesterol, and various health issues. While fats like artificial trans fats and saturated fats do contribute to these problems, fats such as unsaturated fats and omega-3 fatty acids offer numerous health benefits. The latter can enhance mood, combat fatigue, and even aid in weight management. Incorporating more of these fats into your diet can lead to improved cognitive function, and increased energy levels too.
Don’t worry… I promise to get into which ones do what below but first… the elephant in the room.
The Role of Dietary Fat in Cholesterol Levels
Cholesterol is a vital, wax-like substance that our bodies require for proper functioning. While cholesterol itself is not inherently harmful, consuming excessive levels can negatively impact our health. There are “good” and “bad” types of cholesterol.
- HDL cholesterol is considered the “good” cholesterol that benefits our health.
- LDL cholesterol, when present in high amounts, is deemed the “bad” cholesterol and can contribute to health issues like clogged arteries.
When we talk about fats, there are two kinds of cholesterol to think about: the cholesterol in our blood and the cholesterol we eat. Our body makes the cholesterol it needs, but it can also get some from the food we eat.
It’s important to keep our LDL levels low and our HDL levels high to keep our heart healthy. Too much cholesterol in our blood can lead to heart problems. But it’s not just about the cholesterol we eat; it’s also about the kinds of fats we consume.
Even though many people think eating cholesterol raises our blood cholesterol, it’s usually not the main culprit. Foods high in cholesterol often have unhealthy fats, like saturated fats, which can be worse for our heart. So, it’s a good idea to focus on cutting back on these unhealthy fats and choosing healthier options instead. This can help keep our cholesterol levels in check and our hearts happy.
The Types of Fats
They can be broadly categorized into several types based on their chemical structure and health effects.
Saturated fats: Saturated fats are typically solid at room temperature and are found in animal products like meat, butter, cheese, and other dairy products. They are also present in some plant-based oils like coconut oil and palm oil. Consuming high amounts of saturated fats has been associated with increased levels of LDL cholesterol (often referred to as “bad” cholesterol) and an elevated risk of heart disease. So, it’s recommended to limit your intake of saturated fats.
The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat.
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
Monounsaturated fats: Monounsaturated fats are liquid at room temperature but may solidify when chilled. They are found in foods like olive oil, avocados, nuts (such as almonds, cashews, and peanuts), and seeds (like pumpkin and sesame seeds). Monounsaturated fats can help improve blood cholesterol levels and reduce the risk of heart disease when they replace saturated fats in the diet. They are considered healthy fats when consumed in moderation.
Polyunsaturated fats: Polyunsaturated fats are also liquid at room temperature and remain so even when chilled. They are found in certain plant-based oils, such as soybean oil, corn oil, sunflower oil, and safflower oil, as well as in fatty fish like salmon, mackerel, and trout. Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential for brain function, heart health, and overall well-being. They are considered healthy fats when consumed in moderation.
Trans fats: There are two types of trans fats: naturally occurring, found in foods derived from certain animals like milk and meat products, and artificial trans fats, produced industrially by hydrogenating vegetable oils. A primary dietary source of trans fats in processed foods is “partially hydrogenated oils,” which should be identified and avoided by checking food ingredient lists. Trans fats raise LDL cholesterol levels and lower HDL cholesterol levels (often referred to as “good” cholesterol), increasing the risk of heart disease. Due to their harmful effects, many health authorities recommend avoiding trans fats as much as possible.
The American Heart Association recommends cutting back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet and preparing lean meats and poultry without added saturated and trans fat.
The American Heart Association recommends that adults who would benefit from lowering LDL cholesterol reduce their intake of trans fat and limit their consumption of saturated fat to 5 to 6% of total calories.
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat
Added Resources:
Omega Fats
Ok… let’s break it down a little further.
Omega fats are a type of polyunsaturated fatty acids (PUFAs) that are essential for human health. They are categorized into three main types: omega-3, omega-6, and omega-9 fatty acids.
Omega-3 fatty acids: These are known for their anti-inflammatory properties and are crucial for brain function, heart health, and overall well-being. There are three main types of omega-3 fatty acids; alpha-linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid.
- Alpha-linolenic acid (ALA): Found in plant sources like flaxseeds, chia seeds, and walnuts.
- Eicosapentaenoic acid (EPA): Found mainly in fatty fish such as salmon, mackerel, and sardines.
- Docosahexaenoic acid (DHA): Also abundant in fatty fish.
Omega-6 fatty acids: These are also essential for the body but should be consumed in balance (well, a ratio is probably the better word) with omega-3s. They play a role in cell structure, brain function, and hormone production. Common sources include vegetable oils like soybean, corn, and sunflower oil.
Omega-9 fatty acids: These are non-essential fatty acids, meaning the body can produce them independently. They are found in olive oil, avocados, and nuts like almonds and peanuts. Omega-9s are beneficial for heart health and may help lower cholesterol levels.
I started to hint that maintaining a balance or ratio of omega-3 and omega-6 fatty acids is important, but I didn’t really say much more. This is because this starts to have this go down to the nitty gritty… and probably unnecessary. I mean… while both types are necessary, the typical Western diet tends to be higher in omega-6 fatty acids due to the amount of processed foods and vegetable oils. If you move towards less processed foods, this will naturally balance out without too much added work.
Functions of Dietary Fat
I started to mention above about all of the different things dietary fats can do in the body, but…. it really does go well beyond mere energy provision.
- Energy Source: Dietary fats are a concentrated source of energy, providing more than twice the calories per gram compared to carbohydrates and proteins. They serve as a fuel source for various bodily functions and activities.
- Satiety: Fats take longer to digest, leading to a prolonged feeling of fullness and satisfaction. Including moderate amounts of healthy fats in your meals can help prevent overeating and snacking between meals.
- Hormone Regulation: Fats play a pivotal role in hormone synthesis and regulation. They are integral to the production of steroid hormones such as estrogen, testosterone, and cortisol, which are involved in various physiological processes, including metabolism, growth, and stress response.
- Stabilizing Blood Sugar: Healthy fats, such as those found in avocados, nuts, and olive oil, can help stabilize blood sugar levels. This helps in avoiding rapid spikes and crashes in blood sugar, which can contribute to increased hunger and cravings.
- Cell Membrane Structure: Fats contribute to the formation and structure of cell membranes throughout the body. Phospholipids, a type of fat, make up the lipid bilayer of cell membranes, providing stability and flexibility to cells while facilitating communication and transportation of molecules across the membrane.
- Brain and Nervous System Support: The brain and nervous system heavily rely on fats for proper functioning and development. Fats constitute a significant portion of the brain’s composition and are essential for cognitive function, memory, and mood regulation. They also form the myelin sheath, a fatty layer surrounding nerve fibers that enhances nerve signal transmission.
- Transport of Fat-Soluble Vitamins: Fats serve as carriers for fat-soluble vitamins A, D, E, and K, facilitating their absorption, transport, and utilization within the body. These vitamins play roles in vision, bone health, immune function, and blood clotting, among other functions. Including fats in your meals ensures that your body can effectively absorb and utilize these essential nutrients, promoting overall health.
- Inflammatory Response Regulation: Certain fatty acids, namely omega-3 and omega-6 fatty acids, are essential for modulating the body’s inflammatory response. While omega-6 fatty acids can promote inflammation, omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), exert anti-inflammatory effects.
Ways to Add in Healthy Fats
Here are some ways to add healthy fats to your diet:
- Avocado: Add sliced avocado to salads, sandwiches, or smoothies. You can also make guacamole as a dip for veggies or whole-grain crackers.
- Nuts and Seeds: Snack on a handful of almonds, walnuts, or pumpkin seeds. Sprinkle chia seeds, flaxseeds, or hemp seeds on oatmeal, yogurt, or salads.
- Oily Fish: Incorporate fatty fish like salmon, mackerel, sardines, or trout into your meals a few times a week. These fish are rich in omega-3 fatty acids.
- Olive Oil: Use extra virgin olive oil for cooking, salad dressings, or as a dip for bread. It’s a great source of monounsaturated fats.
- Coconut: Use coconut oil or coconut milk in cooking and baking. Add shredded coconut to smoothies, oatmeal, or homemade granola.
- Nut Butters: Spread almond butter, peanut butter, or cashew butter on toast, apples, or celery sticks. Make sure to choose varieties without added sugars or hydrogenated oils.
- Full-Fat Dairy: Opt for full-fat versions of dairy products like yogurt, milk, and cheese. These can be enjoyed in moderation as part of a balanced diet.
- Eggs: Incorporate whole eggs, including the yolk, into your diet. They are a source of healthy fats, as well as protein and other nutrients.
- Dark Chocolate: Enjoy a small piece of dark chocolate (70% cocoa or higher) as an occasional treat. It contains healthy fats and antioxidants.
- Olives: Snack on olives or add them to salads, pizzas, or pasta dishes for a flavorful dose of healthy fats.
- Tofu and Edamame: Include tofu and edamame (young soybeans) in your meals. They are plant-based sources of healthy fats.
- Flaxseed Oil: Drizzle flaxseed oil over salads or mix it into smoothies for an omega-3 boost.
When adding healthy fats to your diet, it’s important to focus on whole foods and avoid processed or fried foods that are high in unhealthy fats, such as trans fats and saturated fats.
One Comment