Matthew Fogle
NASM CPT FNS BCS
What are lipids (fats)?
Well, let’s dig into a little science first…
Lipids are compounds of carbon, hydrogen, and oxygen. “Lipids” refers to a group of compounds that includes triglycerides (“fats” and oils), phospholipids (which form cell membranes and regulate cellular activities), and sterols (such as cholesterol).
For the purposes of this article, we will focus exclusively on fats (such as illustrated below), which enter the body from our food…
After entering the body, fats help the body absorb vitamins A/D/E/K, they keep skin healthy, assist with blood sugar stabilization, and have many other health benefits. Yet, they can be a problem if eaten in excess. That is because foods that contain fats are the highest in “caloric density” (a lot of calories in a little space).
Unlike protein and carbs, which are 4 Calories per gram each, fats provide the body 9 Calories per gram. Therefore, if a food product has 10 grams of fat, then 90 Calories are derived from fat.
Types of Fats:
- Monounsaturated fats: Contain one double-bond in carbon chain. Raise HDL “good” cholesterol. (Examples: Olive oil, canola oil, peanut butter, almonds, avocados)
- Polyunsaturated fats: Contain two or more double-bonds in carbon chain. Raise HDL “good” cholesterol. (Examples: Fish oil, vegetable oils, nuts and seeds)
- Saturated fats: Contain zero double-bonds in carbon chain. Some of them raise LDL “bad” cholesterol, but not all of them. (Examples: Meat, dairy, tropical oils – palm/coconut)
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Now, the less science-y talk…
Saturated fats are a highly debated topic. Many registered dietitians will advise you to avoid them almost altogether, while other nutritional professionals will argue that some saturated fats are good for the body. In the end, however, if you follow the guidelines on either MyNetDiary or MyFitnessPal [see the 1W4L Nutrition article on Meal Tracking], you will find success in eating the correct amount.
However, what isn’t up for debate, are the bad boys (or bad girls?) called “trans-fats.”
Trans-fats are the result of hydrogenation (adding hydrogen to unsaturated fats to make them harder at room temperature to increase their shelf life). They became popular to use in food manufacturing over the last several decades because this processing keeps the fats in food from going rancid. Trans-fats mimic saturated fats in many ways, but their molecular configuration is different than saturated fats, which makes them a different topic altogether.
Trans-fats raise LDL “bad” cholesterol considerably, and researchers claim that this is not simply correlative, but causative. Examples of foods with trans-fats include many fast food items, baked goods, and pastries.
Destructive effects of trans-fat:
Raises LDL (bad cholesterol)
Lowers HDL (good cholesterol)
Increases triglycerides in the bloodstream
Decreases insulin sensitivity
Hampers immune system function
Interferes with liver’s detoxification processes
May cause cancer
Increases risk of type-2 Diabetes
Causes inflammation
Interferes with EFA (essential fatty acid) functions
Makes platelets stickier
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In the last several years, more fast food restaurants and manufacturers of processed foods have moved away from using trans-fats in their products. That doesn’t mean their solution is a healthy one, however.
Many fast food restaurants are now using soybean oil, which is prevalent in Omega-6 fatty acids. Omega 6’s are essential fats for the body, but the diet in many western countries (including the United States) is already typically high in Omega-6’s. So, consuming foods with more of them can lead to increased inflammation in the body – which can then bring forth a wide array of sicknesses and negative consequences.
In fact, Omega-3 fatty acids (found in coldwater fish, fish or algal oils, flaxseeds, chia seeds, and walnuts) and Omega-6’s play a sort-of competitive game in the body to see who can capture the most flags (they battle for space inside your cells). Both fatty acids are good for our bodies, but again, if we consume too many Omega-6’s, the Omega-3’s (which help lower inflammation in the body) get crowded out and don’t get any flags. They go home, and you get sick.
The moral of this story is to treat your body right by looking to consume more foods that contain Omega-3’s and try to limit foods high in Omega-6’s. Avoiding fast foods will give you a huge leap.
Always keep your fats healthy. [Check out the 1W4L Nutrition Article on Building Your Grocery List] Avoiding fast foods and processed foods, while cooking at home with an assortment of healthy fats, could be the very thing you need to do to improve your life today!
To your best health,
~ Matthew