Good fats — yes. You must be kidding — no. Contrary to the “low-fat, low-cholesterol diet” recommendations of the last 20 years, research now shows that it is the type of fat that is eaten that makes the difference in disease risk.
All fats have twice the number of calories than protein or carbohydrates per gram, but plant oils eaten in moderation help protect against certain cancers, heart disease and help regulate blood sugar. Bad fats mostly from animal sources and hydrogenated vegetable oils increase disease risk. The idea is to substitute good fats for bad fats — all in moderation.
For the last two decades, while Americans have purchased and eaten more and more fat-free and reduced-fat products, obesity in America has doubled. While these foods contain fewer calories from fat, they tend to have more calories from sugar and other refined carbohydrates, thus the same amount of total calories or more.
Actually fat has many important functions in food as well as the body. Food fats help slow the rate of digestion and give a feeling of satiety after eating. Several essential nutrients (only found in foods and not manufactured by the body) are soluble only in fats. Essential fatty acids are omega 6 and omega 3 found in plant and fish oils. Fat-soluble vitamins are A, D, E and K.
Cholesterol also has vital functions in our body such as hormone formation, cell membrane structure and production of vitamin D.
However, dietary cholesterol found only in animal foods has very little relationship to the level of blood cholesterol in our bodies since our liver also produces cholesterol. This includes the cholesterol in eggs and shellfish. These foods can be a part of healthy eating for those without elevated blood cholesterol. In fact, shellfish are rich in heart-healthy omega 3 fatty acids and other important vitamins and minerals.
The forms of fat in our food do affect levels of blood cholesterol. Total blood cholesterol contains both LDL (bad cholesterol) that deposits fat in artery walls and HDL (good cholesterol) that removes cholesterol from the blood. When total blood cholesterol becomes too high and especially the LDL cholesterol, then risk for heart disease increases.
Most of the fat in our diet comes in three forms — saturated, polyunsaturated and monounsaturated. Saturated fats are the major contributor in foods to heart disease not dietary cholesterol even though they come from the same animal food sources.
Saturated fats are generally solid at room temperature and are highest in red meats like beef, lamb and pork. The fats in whole milk, whole milk products, butter, coconuts and palm kernels are also sources of saturated fats. Saturated fats raise total blood cholesterol and should be eaten sparingly. The fats in poultry and fish are less saturated and therefore softer than that of beef, lamb and pork.
Polyunsaturated and monounsaturated fats are from plant sources and are liquid at room temperature. Polyunsaturated fats come mostly from vegetable oils like corn, soy, safflower and sunflower. Most monounsaturated fats are found in olive, peanut, canola and other nut oils. Unsaturated oils like these not only lower LDL, but raise HDL levels and contain a variety of phytochemicals.
Trans fats come from oils that have been hydrogenated or made more solid like shortening or margarine. These not only raise LDL, but actually lower HDL. Commercially prepared baked goods, snack foods and processed foods including fried fast-foods are high in trans fat. So remember, avoid processed foods that list hydrogenated oils near the beginning of the ingredient list including regular peanut butter.
Don’t forget that all kinds of nuts and seeds like pecans, almonds, walnuts, hazelnuts, macadamias, pistachios, peanuts, sunflower seeds, sesame seeds, pumpkin seeds and flax seeds contain unsaturated plant oils that can add not only health benefits but also variety to our meals and snacks.
Nuts and seeds contain not only heart healthy oils but protein and dietary fiber that give us a feeling of satiety after eating only a small amount. Using nuts and seeds as a snack combined with other whole foods such as fruits and vegetables help regulate blood sugar levels and help control hunger. Choose unhydrogenated nut butters like old-fashioned peanut butter where the oil rises to the top.
Check food label ingredient lists to be sure the nuts and seeds have not been “roasted” in saturated fat like coconut oil or palm kernel oil.
Remember the more natural the food, the more nutrients that will be available. Be sure and check serving sizes for nuts and seeds. Also, food labels can help you choose more unsaturated fats and less saturated fats and trans fats.
By January 2006, all food labels will by law have to list the amount of trans fat just as they now list total fat, saturated fat, poly unsaturated fat and monounsaturated fat. Until all food products have the amount of trans fat listed, consumers can estimate the amount by adding the amounts of saturated fat grams, monounsaturated and polyunsaturated fat grams and subtract this number from the total fat grams listed.
This leaves an estimate of trans fat contained in the item.
To substitute unsaturated plant oils for saturated fats try these tips:
–Use olive oil for sautés or pan frying.
–Use olive oil in salad dressings or marinades.
–Use light olive oil for baking.
–Dip bread in olive oil rather than spreading butter.
–Add nuts and seeds to salads.
–Stir fry instead of deep fry.
–Eat yogurt, cereals (hot or cold) or fruit, whole grain breads and spread unhydrogenated nut butter like peanut butter on toast instead of butter.
–Choose soft or liquid margarines that say no trans fats on the label. Brummel Brown Spread made with yogurt has half the fat and calories as butter and no trans fat.
Remember moderation is the key even with good fats.
For more information about this topic, visit the following Web sites:
–www.americanheart.org
–www.deliciousdecisisons.org
–www.eatright.org
–www.olivetree.eat-online.net.
Editor’s Note — Pat Hart Terry is chairman of the department of nutrition and dietetics at Samford University in Birmingham and a registered dietitian.
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