If there has ever been a component of the human diet debated and misunderstood, well beyond normal limits, it would have to be fats. Media reports are filled with new findings on the benefits or dangers of certain fats, and food manufactures, with their claims complicate the controversy even further.

With all the negative implication of fats, we often overlook the essential role they play in so many of our body’s chemical reactions.

υFirst, fats provide us a substantial energy supply that can be utilized by the body in times of need.

υSecond, fats carry “fat soluble” vitamins A, D, E, and K throughout the body. These vitamins are vital for good health, but don’t dissolve in water, so they can’t be taken into cells without first mixing with “lipids” (fats).

υThird, fats are necessary for many chemical reactions within the body. They’re needed for proper growth in children, and healthy cell membranes, including healthy skin. Fats are also crucial for the production of “prostaglandins.” These are hormone-like substances that regulate a number of the body’s chemical processes.

υFourth, fats make eating more enjoyable too, by adding aroma, flavor and texture to foods, thus making them more palatable. Since fats digest slowly, they satisfy hunger, even after proteins and carbohydrates have left the stomach. Also, fats stimulate the walls of the intestines to release a substance called “cholecystokinin,” which suppresses appetite, and helps prevent hunger.

υAnd fifth, fats act as temperature regulators. About half of one’s body fat is stored just below the skin’s surface, known as “subcutaneous fat.” This layer acts as insulation. That’s why thin people tend to be more sensitive to cold, while overweight people tend to be more bothered by heat.

When it comes to fat consumption, only water and carbohydrates are more plentiful in the typical American diet. According to the United States Department of Agriculture, 35 to 40 percent of calories consumed in the average American diet come from fats.

Fatty acids are one of the major building blocks of fat. Fats that are made up of one or two fatty acids and a glyceride are known as monoglycerides and diglycerides. Three fatty acids plus a molecule of glycerin are known as triglycerides, which make up about 95 percent of dietary fat and 90 percent of body fat. Basically, triglyceride means “fat in the blood.”

The average consumer probably doesn’t want to know, nor could care less about the chemical sources of fats. What is important to know, for good health, is a fat’s level of “saturation.” These types of fat are usually referred to as “saturated,” “monounsaturated,” and “polyunsaturated.”

The worst of these is “saturated” fat. These fats are solid at room temperature and when refrigerated, so it stands to reason if these fats stay solid at moderate temperatures, they’ll stay solid in your blood stream and blood vessels too. Saturated fats also interfere with removal of cholesterol from the blood, and therefore play a role in raising blood LDL (bad) cholesterol levels. Sources of these fats include animal products like beef, pork, cheese, butter, ice cream, and plant sources like coconut and palm oils.

The second type of fat, which is actually healthful, is “monounsaturated” fat. These fats are liquid at room temperatures and semi-solid when refrigerated. Monounsaturated fats are heart healthy because they help lower LDL (bad) cholesterol, while raising HDL (good) cholesterol levels. Olive oil is one of the best sources of monounsaturated fats. High consumption of olive oil in Mediterranean countries is believed to be one of the reasons these areas have lower levels of heart disease. Other sources of monounsaturated fats include peanut oil, rapeseed oil, hazelnuts, almonds, Brazil nuts, cashews, avocado, and sesame seeds.

The third type of fats is “polyunsaturated fat.” These too, lower LDL (bad) cholesterol levels while raising HDL (good) cholesterol. Polyunsaturated fats also provide beneficial omega-6 and omega 3 fatty acids. These fats are considered “essential,” because our bodies don’t produce them. We therefore must acquire them from our diet. Polyunsaturated fats are liquid at room temperature and when refrigerated.

Good sources of polyunsaturated fats include soybean oil, corn oil, safflower oil, and fatty fish like salmon, mackerel, herring, and trout. In fact we know that fish oil is liquid when refrigerated, or cold water fish’s blood wouldn’t be able to flow. While these fats are beneficial, there is evidence too much polyunsaturated fat in the diet can lower HDL (good) cholesterol levels.

Use these tips to choose the right fats for better health.

 

Diet or exercise question? Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org. David Crocker of Landrum has been a nutritionist and master personal trainer for 28 years. He served as strength director of the Spartanburg Y.M.C.A., head strength coach for the USC-Spartanburg baseball team, S.C. state champion girls gymnastic team and the Converse college equestrian team. He served as a water safety consultant to the United States Marine Corps, lead trainer to L.H. Fields modeling agency and taught four semesters at USC-Union. David was also a regular guest of the Pam Stone radio show.