Fat has the reputation as the bad boy of the nutrition world. Maligned for decades, the message from many health organizations has been the same: reduce or cut the fat. For those who are overweight or have chronic health issues, this is probably the right advice. However, the idea of fat as universally "bad" simply isn't true. Maybe it's time to reframe the conversation, starting with the real facts about fat.
1. Eating fat does not necessarily make you fat.
Many think that if you eat any fat it will go to your sides, backside, hips or stomach. If you are consuming more food than your body requires it does not matter what you are eating -- carbohydrate, protein or fat. In fact, eating too many starchy processed carbs is more likely to trigger high insulin levels and fat storage or weight gain than moderate fat or protein.
2. No need to avoid nuts.
Nuts do contain fat but the healthy kind called monounsaturated fat, which helps not only with satiation (feeling full) but also increasing the good type of cholesterol, called HDL. Richard Mattes, MPH, R.D., distinguished professor of foods and nutrition at Purdue University, has studied the relationship between nuts and weight (1). His research shows nuts are not associated with weight gain due to their high level of satiety and inefficiency with being digested. Apparently nuts have cell walls that are not easily broken down during the chewing process. Translation: This means nuts basically go through the body undigested without releasing the fat they contain into your system. What great news for nut lovers!
3. Saturated fat is not the evil villain to avoid.
Once thought to be the villain, many health care professionals recommended avoiding all sources of saturated fat (fat that is solid at room temperature). We now know that having some saturated fat will not break your health bank and some types of saturated fat can be part of a healthy diet.
One healthy source of saturated fat is extra-virgin, organic coconut oil. Coconut oil contains a type of MCT (medium chain triglyceride) oil called lauric acid that is only found here and in mother's breast milk. Lauric acid is a powerful immune stimulant and may help in preventing sickness. In addition, coconut oil is safe to use at high temperatures since it is saturated and the molecules cannot be damaged. I've tried many brands of coconut oil and my favorite one is Kelapo -- great for stir-frying veggies and your morning eggs.
4. A label that says "no trans fat" may not be entirely free of trans fat.
Unfortunately, many manufacturers make the serving size on the label so small it falls under the "do not need to report" guideline. If the serving size has less than the .5 grams of trans fat, a manufacturer can state "no trans fat" on the label. If you ate several servings of a food with "no trans fat" it can quickly add up to well over 2 grams of trans fat per day, which has been consistently linked to heart disease.
5. You don't need to steam all your veggies to get the most nutritional value.
The American Journal of Clinical Nutrition published research showing that eating a salad with dressing containing fat significantly increased absorption of nutrients called carotenoids (2). Eating a salad with fat-free dressing resulted is no carotenoid absorption. Carotenoids are responsible for the yellow, red, orange, and green colored pigments in fruits and veggies -- important for disease prevention. If you want to absorb all the amazing nutrients in your veggies, have some healthy fat on them or fat within the same meal.
6. Extra-virgin olive oil is not ideal for cooking.
Although extra-virgin olive oil is a healthy monounsaturated fat, it can easily become damaged at high temperatures. Use it for making salad dressings or marinating vegetables and meats. If you want to cook with olive oil, use it only in recipes where the smoke point is between 200 to less than 400 degrees Fahrenheit.
A particularly good olive oil I found last year at the Natural Foods Expo was cold-pressed Olivaylle Olive Nectar -- processed within six hours of harvesting and put in an oxygen-free dark glass, which holds in the nutrients since olive oil is fragile and can be easily damaged or oxidized.
7. Fat plays an important role in the body.
Fat has multiple functions in the body and is so important that without fat, we would not be alive. Some important reasons we need fat are:
• Your brain needs fat: Approximately 60 percent of the dry weight of brain is fat, and healthy neurons contain a type of fat known as DHA.
• Sex hormones are derived from fat.
• Fats supply essential fatty acids the body cannot manufacture, which are needed for healthy skin and hair.
• Fat is involved in metabolism of food, immune function and helping to stabilize blood sugars.
Now that you know the facts, you can see how fat's bad rap is undeserved. As with all things, moderation is the key. Enjoy some healthy fat with meals -- and taste how good "bad" can be!
References
1. Mattes, RD., et. al. (2010) "Nuts and healthy body weight maintenance mechanisms." Asia Pacific Journal of Clinical Nutrition. 19(1):137-141
2. Brown, MJ., et al. (2004) "Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection." The American Journal of Clinical Nutrition. 80(2):396-403.
Susan is the author of "A Recipe for Life by the Doctor's Dietitian." Her new book "Healthy You, Healthy Baby: A mother's guide to gestational diabetes" will be out in May 2012. For more information, visit susandopart.com.
For more by Susan B. Dopart, M.S., R.D., C.D.E., click here.
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Please tell us what you think. And keep up the great reporting!
David Haskell
Keep up the good work! I hope to read another article like this in the future.
Now that my diet includes fat, I have lost fat! Pork, beef, whole eggs, fish & veggies are in my diet. It's been about 1 1/2 years since I've been eating this way & I never get sick or have a desire to snack!
If you want more information regarding nutrition, I highly recommend this website: http://www.stayfitcentral.com/ They have 'cutting edge' information backed by research (not on mice either!) It's really helped me with my health!!
If you live smart and eat a sensible diet, don't smoke and drink in moderation, you'll get those days.
If not, you'll come up short on them days.
Stressing out about things beyond your control or ability to understand will only cost you more days.
Nobody gets out of this life alive so try to make a good show of it.
And try to have some fun.
http://www.westonaprice.org/know-your-fats
7. This says nothing about the quantities or types of fats that are required.
6. I don't care. I don't use any oils, and neither should you. Studies that show a benefit for EVOO are actually replacing saturated fat sources (like butter) with EVOO.
5. Carotenoid absorption is only one aspect of a healthy diet. Would you tell an obese person that their greatest problem is that they are not absorbing enough carotenoids?
4. Very true.
3. All natural foods contain some fat, and among this is some saturated. However, to bolster your claim you simply cite one esoteric aspect of one kind of oil, without relating how it affects general health. In response, I could cite the mountain of studies that show problems increasing with consumption of saturated fats.
2. Sure, nuts can be beneficial. As can other foods. One serving of nuts is only 1 ounce. Stating that nuts are beneficial because their fats are not absorbed sort of counters your overall claim, right?
1. Yes. Calories make you fat. But fat contains 9 kcal/g, carbs contain only 4. That's a big difference. Oils and fats approach a calorie density of 4000 kcal/lb, whereas a carb rich food such as the much-maligned potato is only 390 kcal/lb. So where is the true evil with regard to weight loss?
Terrible advice.
7. quantities are besides the point.
6. nobody cares if you care. Believe me what you say doesnt matter.
5. complete non sequitiur. did you read the article?
4. if its true then why is it "terrible advice"? you're unaware you contradicted yourself arent you? lol.
3. no you couldnt, because the studies dont exist. studies saying the opposite DO exist. heres a small sample: http://www.westonaprice.org/know-your-fats/saturated-fat-attack
2. she didnt say BECAUSE peanut fats are NOT absorbed. straw man attack.
1. insulin levels and fat storage have nothing to do with calorie content. Yet again a non sequitur straw man kind of misdirection.
you didnt even bother to read the article did you. heaven help you if you actully think your arguments hold any water.
I/diocy.
http://en.wikipedia.org/wiki/Jeanne_Calment
He spent his last year eating nothing but worthers originals, haha god bless his soul.
I HIGHLY recommend Lose 15 Pounds In One Month http://bit.ly/HfcKd0 This article discusses the benefits of a high fat diet and how it can help you lose weight! This is exactly the way I eat and have so much success!
The biggest secret is lots of protein, but not too much. I read in Science News about diet tests where they tell people to eat as they always do, but also eat an extra serving of something, different for each person. Then they measure % body fat, which is more accurate since muscle is heavier than fat, people on Zone diets often gain weight but lose fat. The most fattening foods are french fries and potato chips. Extra protein causes weight loss, dairy is about neutral. The Zone recommends you eat the protein first, it makes the carbs more satisfying.
The Zone says that if you are an ultra-athlete you shouldn't eat too much protein or extra carbs. Instead you should just eat more fat to get more calories. I pour on the olive oil :-)
For a slam dunk on the benefits of saturated fat I highly recommend this: http://www.westonaprice.org/know-your-fats