The Skinny on Fat

Our brains and bodies are designed to be fueled by fat.  Fats help us to feel full and reduce cravings and they improve our metabolism (our body’s efficiency for using energy).  Polyunsaturated fats, specifically omega-3 and omega-6, are essential fats for cellular metabolism: this means that we need them to survive, and we must get them from food since we cannot make them on our own.  Low-fat diets have been marketed to Americans for decades and most of the products in the grocery store aisles have us eating the wrong ratio of omega-3, -6, and -9 fats.  Unfortunately, despite health claims, low-fat products and diets have led to poor health.  Even saturated fat that has gotten the worst rep, plays an important role in our body.  It is important to understand that healthy fats are essential to our body.  

Historically, studies had pointed the finger at saturated fat being linked to heart disease, causing the medical field to endorse a low-fat diet for heart health (https://www.health.harvard.edu/staying-healthy/are-fats-so-bad).  Fat also has more calories than protein and carbohydrates, which (as discussed in my last post) was falsely considered to be a path toward increased weight and body fat.  Therefore, Congress and low-fat campaigns influenced the transition of the American diet to low-fat, high-carb foods (https://www.npr.org/sections/thesalt/2014/03/28/295332576/why-we-got-fatter-during-the-fat-free-food-boom). Unfortunately, the message regarding “good” carbs and “bad” carbs didn’t shine through.  Companies took full advantage of these “health” claims to promote low-fat processed foods from cereals to cookies; however, as fat was taken out, it was replaced with sugar, sugar alternatives, and other chemicals.  A muffin is still a muffin - not a health food - whether you lower the fat or not.  Nutrition science has recently been able to provide evidence that it is processed food and sugar, not fat, that substantiates “a moment on the lips is a lifetime on the hips”.  

So, what is the lowdown on fat? 

First and foremost, our brain and nervous tissue require fat in order to perform to their maximum capability.  Diets that include fat also have been shown to keep blood sugar and insulin in check and to improve triglycerides, HDL cholesterol and other cardiovascular markers.1  We also need healthy fats to stimulate bile production in order for digestion to break down foods and extract fat-soluble vitamins, such as vitamins A, D, E, and K.   Specifically, omega-3 fatty acids (Docosahexaenoic/DHA, Eicosapentaenoic/EPA, Alpha-linolenic Acid/ALA) are essential to brain development and longevity, eye health, skin health, and nerve conduction.  Our diet in America is sadly very low on omega-3 fatty acids.  (Largely due to farming practices of meat and fish as well as the pedaling of processed “health” foods.)  

DHA and EPA are most plentiful in wild-caught fish and fish oil ‒ consuming suggested servings of salmon or sea bass each week can be a challenge in today’s poorly sustained world due to the expense of wild-caught fish.   Grass-fed beef, avocados, coconut oil, and eggs are also good sources of omega-3 fatty acids.  When choosing animal fats, it is important to consider that what the animal eats is what we are eating.  Organic, grass-fed red meat and wild-caught fish at the source are the best and purest sources of omega-3 fatty acids.  Unfortunately, most of the fish and meat at restaurants are farm-raised; farm-raised fish and meat have more omega-6 fatty acids ‒ which have been shown to cause an increase in heart disease. These meats and fish were fed a grain-based diet, which leads to an unhealthy imbalance of high omega-6 and omega-9 and low omega-3 fatty acids. (If this happens in animals, it happens when humans consume a grain-based diet as well!)  A grain-based diet also adds toxins, gluten, and pesticides to our meat because of the farming practices of grains.  

Alpha-linolenic Acid (ALA) can be found in plant based foods; however, this form of omega-3 fatty acids need to be converted by the body to the more usable forms of EPA and DHA.  This requires strong stomach acid, and a properly functioning gut.  This is also very important if you have chosen to eat a vegan or vegetarian diet.  Individuals with an autoimmune problem, heart problem, or brain problem may have a more difficult time converting ALA to EPA and DHA.3 

Nuts and seeds are a great source of omega-3 and omega-6 fatty acids.  It is important to choose organic, non-genetically modified (Non-GMO) sources of nuts and seeds since these easily soak up pesticides and have varying degrees of fatty acids.  Avocados are also a great source of omega-3 and -6 fatty acids.   This plant is not likely to be bothered by pests or take up toxins, therefore it is not essential to splurge for organic.

Omega-3 fatty acids serve another important role in our body, which is feeding our gut bacteria.  Within our small and large intestines lives an amazing community (microbiome) of bacteria, viruses, and fungi that help us digest our food.  It is essential to our health that this “world" be adequately nourished.   Did you know that your sugar cravings can stem from an unbalanced microbiome?   When we feed our gut bacteria healthy fats, like nuts and seeds, it improves their DNA, enhances their capability of performing their job, and allows the most beneficial strains to flourish ‒ thus, reducing our cravings for sugary foods.  

Examples of a Daily Serving of Omega-3 fatty acids (~1gram)

2 ounces (oz) of wild caught anchovies

3 oz of wild caught herring

6 oz of wild caught salmon

1 tablespoon (T) of flaxseed oil

1 oz of chia seeds

1 oz of walnuts

½  of an avocado

What about saturated fat? 

There are over 30 different types of saturated fat found in various whole foods.  Specifically, we need medium and short-chain fatty acids from saturated fat for proper hormone and immune system function.2  They suppress inflammation, aid in digestion, and are required for nervous system function.  Saturated fats are also healthier for cooking because they hold up in the heat and are not damaged by oxidation, which creates harmful toxins for our arteries and heart.  The best oils for cooking at high temperatures are grass-fed butter, ghee (clarified butter), coconut oil, and avocado oil.   Lard, beef tallow, chicken fat, and duck fat have a higher saturated fat content, but they also hold up well to heat when cooking.  Hydrogenated fats ‒ like margarine, Crisco, vegetable shortening, and fake butter spreads ‒ are all trans fats and should be avoided.  Most of the trans fats in our food are industrialized and not found in nature; they were developed as a low-cost way to preserve packaged products.  These fats increase LDL cholesterol, and therefore contribute to chronic inflammation, diabetes, obesity, dementia, and even increase the risk of cancer.1  

Suggestions for adding healthy fats to your diet

When we attempt to change our diet for weight-loss and improving our health, purging unhealthy fats is a great place to start.  First, look at the oils you cook with and get rid of canola, soybean, corn, vegetable, and seed (safflower and sunflower) oils, as well as shortening.  These fats are higher in omega-6 than omega-3 fatty acids.  Fake butter spreads are tubs full of trans-fats, sugars, and chemicals that are not helping you to reach your health goals.  Begin by investing in healthier cooking oils such as grass-fed butter, ghee, or organic extra-virgin coconut oil.  Use extra-virgin olive oil on salads and other foods without heating;  olive oil should not be used for cooking because it will suffer from oxidation as described above.

It is important to note, some of us do have a genetic makeup or a malfunctioning gut that will cause us to increase cholesterol production when we increase our intake of medium-chain fatty acids, like coconut oil, butter, yogurt, or cheese.3  Therefore, it is important to monitor your cholesterol when adding fats to your diet. 

Second, consider the immense benefits of the higher cost for grass-fed meats and wild-caught fish, which have the highest quality omega-3 fatty acids.  The gold standard for knowing what you are getting with fish, meat, or eggs is to buy from the source.  Store labels can become very confusing, since they are not regulated. For example, eggs are a very challenging product to buy as none of the package labels truthfully mean anything.  Our best bet is at a farmers market, but when I have to go to the store, my choice is organic/cage free.  

Finally, evaluate where excess sugar seeps into your diet and consider swapping out sugary sweeteners or treats with healthy fats.  For example, coffee creamers and sweeteners (even the artificial ones) add sugar to our morning ritual and spike blood sugar ‒ a much healthier cup o’joe can be brewed with cinnamon and nutmeg for adding flavor and using a tablespoon of canned coconut milk or coconut oil.  It removes unnecessary sugar from our day and also helps our microbiome by reducing the acidity.  Another tasty switch is to make your own ice cream by blending and freezing avocados and bananas or canned coconut milk ‒ many tasty low-sugar recipes can be found on the internet ‒ my kids have liked the switch and they enjoy creating their own custom flavors.   

Fats add flavor to our meals and reduce cravings for sweets and snacking throughout the day. If you have goals for weight-loss, great looking skin, reducing cholesterol, controlling diabetes, hormone balance,  maintaining mental or physical performance, then you need to consider fat as an important part of your diet. Healthy fats should not be feared and should definitely occupy a permanent place on our plate. 

Resources:

1. Ebbeling, CB et. al.  Effects of dietary composition on energy expenditure during weight-loss maintenance.  JAMA. 2012 Jun 27; 307 (24): 2627-34. 

2. Hyman, Dr. Mark. Food: What the Heck Do I Eat. pgs 146-170.

3. Wahl’s, Dr. Terry.  The Wahl’s Protocol, A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, pg 246