While
the word 'fat' has come to take on negative connotations, our bodies
actually need certain amounts to help produce energy, absorb nutrients,
produce hormones and support cell growth. The problems arise when we
consume too much which is easily and often done.
While
different fats have vastly different health impacts on our bodies, they
all share one thing in common. All fats are equally high in calories
containing 9 calories per gram. This is more than twice the calories
per gram found in protein or carbohydrates.
The
American Heart Association recommends people over two years of age
limit their total fat intake to less than 25 to 35 percent of their
total daily calories. On a 2,000 calorie per day diet, 25 percent
equals 500 calories or 56 grams of fat. One tablespoon of cooking oil
(regardless of type) contains 14 grams of fat or one-fourth of the
total fat allowance for the entire day.
BAD FATS
SATURATED FAT: Given
its name because hydrogen atoms are present in every available spot on
the molecule chain (thus saturated). They are considered the main
dietary cause of an increase in LDL (bad) cholesterol. They are found
predominately in animal products including meat and dairy that also
contain dietary cholesterol. Additionally, high amounts are also found
in tropical plant oils such as palm and coconut. These fats are
typically solid in nature at room temperature.
The American Heart Association recommends people over two years of age limit their
intake of saturated fat to less than 7 percent of their total calorie intake.
TRANS (HYDROGENATED) FAT:
Found
in small amounts in some animal products, these fats are primarily
formed in the manufacturing process of 'hydrogenation' that adds
hydrogen atoms to liquid vegetable oils. This is done to give the
liquid a more solid form and improve its stability, texture and shelf
life. The first commercial production was the invention of Crisco in
1911 but the process has
become
common in the manufacturing of margarine and shortenings. These fats
are commonly used for frying in the fast food industry and are often
found in commercially made pastries, cookies, crackers and other baked
goods.
The American Heart Association considers trans fat to be harmful because
scientific studies indicate it both raises LDL (bad) cholesterol and
lowers HDL (good) cholesterol. The AHA recommends people over two years
of age limit their intake of trans fat to less than 1 percent of their
total calorie intake. This equates to 2 grams per day on a 2,000
calorie diet. Since indeterminable amounts of trans fat is also found
in beef, pork and lamb, the AHA suggests eliminating it entirely from
commercial products on days those meats are consumed.
While
trans fat is required to be listed on product labeling, a listing of
‘0’ grams does not confirm the product is entirely trans fat free. This
is because the Food and Drug Administration allows the per-serving
amount to be rounded off. Consequently, a listing of ‘0’
grams can be applied to a product that actually contains 0.4 grams per
serving. Often, serving sizes are well below what someone would
realistically consume. Thus, two servings of a product containing 0.4
grams actually provides 0.8 grams of trans fat which would otherwise be an
indicated amount. Check the ingredients for “hydrogenated” or “partially hydrogenated
oil.” If found, chances are the product contains some amount of trans fat.
GOOD FATS
Monounsaturated
Fat: From ‘mono’ meaning one, this fat chain has one double-bonded carbon atom that is not
combined with hydrogen and therefore ‘unsaturted.’
These
fats have been shown to actually help lower LDL (bad) cholesterol thus
lessening the chance of plaque build up within your arteries. This
benefit is magnified even more so when it is used to replace saturated
or trans fat in cooking.
Additional
benefits of monounsaturated fats is they contain vitamin E which is an
important antioxidant and they contain nutrients used in developing and
maintaining body cells.
Nuts,
seeds, and various vegetable oils generally contain monounsaturated
fats. These fats are typically in liquid form at room temperature but
will start to harden when chilled.
Polyunsaturated Fat: ‘Poly’ pertains to an indefinite number (but) greater
than one.
Thus, these fats contain more than one set of double-bonded carbon atoms
that are not combined with hydrogen
atoms.
These fats also help reduce
blood cholesterol, especially when used in place
of saturated or trans fats. Additionally, they help promote healthy
cell development
by containing omega-3 and omega-6 fatty acids.
Fatty
fish such as salmon and trout as well as some vegetable oils, nuts and
seeds contain high amounts of polyunsaturated fats. Like
monounsaturated fats, these are liquid form at room temperature but
generally remain a liquid when chilled.
IN
GENERAL
-Most foods contain a combination of fats so read the product labels for specific content.
-While cholesterol is only found in animal products, cholesterol
free products containing saturated fat will increase your body’s
cholesterol. This is because saturated fat is used by the liver to
produce cholesterol.
-The lower temperature a fat remains a liquid, the lesser amount of saturated fat
it contains.
-All
fats contain 9 calories per gram so limit their use to avoid unwanted weight gain.
-One pound is the equivalent of 3,500 calories.
