Fat has a bad rap these days……Statistically speaking, you’re probably going to die of a heart attack, which most doctors would attirubte to a diet rich in fat and cholesterol.

It seems logical to assume that eating extra fat will make you fatter.  Or more unhealthy.  Or more prone to a heart attack.

After all……This is what the American Heart Association says…..This is what the universities teach…….”Eat less saturated fat already, and lower your cholesterol while you’re at it!”

Unfortunately, this is just another case of corporations controlling what we think about diet and health.  There is little truth to what we commonly hear about fat and cholesterol from the media and from the medical community.

If you want to make educated decisions about fats and impress your friends at your next cocktail party, you’ll need to know a little basic biochemistry……It’ll all make sense, I promise

The Skinny on FATS;

Fats are broken down into three categories based on how saturated they are (saturated with hydrogen)

Saturated:  Carbon bonds are fully filled with hydrogen…..The MOST STABLE fat…….You can tell if an oil has saturated fat content becuase it will ‘set up’ at room temperature, like butter or coconut oil…..This happens becuase the molecules stack together much closer, like wooden matches in a matchbox.  The more unsaturated fats have bent shapes that don’t allow them to stack together like that.  Because of their stable structure, they are the only fats suitable for cooking at medium to high temperatures, but like anything, it’s better to keep the heat as low as possible.

Saturated Fats include Butter, Lard, Coconut oil, Palm oil, and others.

They are also the primary source of fat in animal fat…….Now indulge me for a minute…….Do you know why our bodies store fat as saturated fat?  Because it’s a primary energy source for the body!  We utilize our saturated fat stores for long term, slow burning energy needs.

To reiterate, it’s the primary fat the body produces and utilizes for energy.

The myth that saturated fat clogs arteries has been de-bunked for years;

“Evaluation of the fat in artery clogs reveals that only about 26% is saturated. The rest is unsaturated, of which more than half is polyunsaturated“ (1)………..aka; vegetable oils

Mono-unsaturated:  Missing one hydrogen, creating a double bond that ‘kinks’ the molecule, making it less stable than saturated fats.  Monounsaturated fats are liquid at room temperature.

They include most nuts, seed oils, olive oils, and avocados.

Like saturated fats, they are very good to include in your diet…..However, they function best on low heat to no heat.  Heat will break down these molecules and rancidify the fats.  When milk is pasteurized, it begins the rancidifying process from the heat that’s applied to it, that’s why rotten milk smells so bad!

With that in mind, raw nuts and seeds are going to harbor much more nutritional value than their roasted counterparts, because the fat molecules will rancidify with roasting.

Poly-Unsaturated; Even less stable because of extra double bonds.  These cannot be heated at all.  Have you ever seen containers of flax oil in the grocery store?  It’s always in a black bottle, and it’s always under refrigeration.  This is becuase even sunlight will break down these very sensitive fat molecules.

These fats include the ‘heart healthy’ Omega-3′s…..many seed oils, and many forms of vegetable oil.

They are VERY unstable……remember, no heat!

I find this quite interesting because a lot of salmon is sold on the fact that it is high in Omega-3 fats……What do you imagine happens to those fats when you cook the fish?

If you want your Omega-3′s from fish, then head to the nearest sushi bar……It’s the only place you’ll find ‘em.

To Quote Dr. Mary Enig;

“Fats from animal and vegetable sources provide a concentrated source of energy in the diet; they also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances. Fats as part of a meal slow down absorption so that we can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes……”

But does fat make you fat?

Fat does not make you fat because insulin is needed to store it! Fat doesn’t stimulate the release of insulin, but carbohydrates do.

Excess carbohydrates–>raised insulin–>fat storage

We have very quick methods of converting sugar to fat because it is a very destructive molecule to have in our systems.  Sugar…….not fat……..is what causes most of the inflammation in the body that is commonly associated with heart disease.

Fat from healthy sources is a very necessary part of being a vital human being!  By replacing carbohydrates with healthy fats, you’ll find that your mood stabilizes, your skin looks better, and you have more lasting energy throughout the day.

Healthy fats include wild game sources, along with organic meats,  raw nuts and seeds, and cold-pressed virgin oils.

References;

1. Felton, C V, et al, Lancet, 1994, 344:1195