Not All Fats Are Bad: Learn More About the Science of Fat
For decades, fat was considered a four-letter word in dietary terms. We were encouraged to trim the fat to lower cholesterol, which was supposed to improve heart health. There was a slew of low-fat diets in the 1980’s. The advice then flipped 180, with a slew of high-fat diets in the 2000’s. So what exactly does the science of fat tell us about fat consumption?
A Very Short History of Dietary Fat Recommendations
The low-fat recommendation was mostly based on the “Seven Countries Study” led by biologist Ancel Keys, back in 1958. His study showed a correlation between dietary fat and heart disease. Public health officials warned the public about saturated fats, hoping to reduce death due to heart disease, then a major cause of death in the US. In the 1980’s, the advice was expanded to shun all fats. The advice was mainly caused by a US Senate inquiry by Senator George McGovern in 1976, based on ONE doctor and one professor’s testimony. Many food manufacturers started replacing fat with sugar and other carbs. However, a high-carb diet can cause diabetes and many other health issues. By 2000’s, studies began to question the low-fat guidelines of the 1980’s, and nutrition news started citing “death of the low-fat diet,” and high-fat low-carb diet such as the Atkins Diet became the new fad. Some guidelines never changed.
So what is the truth about fat?
The Science of Fat Reveals We Need Fat to Survive – Really!
Vitamins A, D, E and K we consume are fat-soluble, which means we can’t absorb them without fat. Vitamin A is needed for vision, D is necessary for bone growth and calcium absorption, E is an antioxidant, and K is needed by the liver to generate blood clotting factors. Without fat, we are unable to absorb these vitamins and distribute them throughout our body.
There are also essential fatty acids such as the Omega-3 and Omega-6 which are required by the human body and must be obtained by diet.
Furthermore, fat is an efficient fuel for the body. A gram of fat has 9 kcal of energy, compared to 4 kcal of energy for carbs and protein.
Our nerve fibers are covered in myelin, mostly composed of fat, that protects our nerves as a part of the sheath, and also aids on conducting and boosting the nerve signals. Without fat, our body and brain cannot function.
Our body automatically converts excess calories to fat, whether it is from protein, carbs, or fat. Avoiding fat altogether is illogical.
There are good fats, so-so fats, and bad fats. You need to choose the right ones.
Trans Fat, Saturated Fat, and Unsaturated Fat
The science of fat has revealed that trans fat is bad fat. So bad, it’s been banned from the US. It is a byproduct of “hydrogenation” which food industry use to convert oil into solids (like vegetable oil into margarine or vegetable shortenings). Trans fat is known to cause inflammation, which linked to diabetes, heart disease, and more. Furthermore, they contribute to insulin resistance, which can lead up to diabetes.
Saturated fat is so-so fat. Think bacon grease (which turns semi-solid after cooling), cheese, whole milk, red meat, and so on. “Saturated” here means the fat will not take on any more hydrogen atoms. Science is mixed on the effect of saturated fat in the diet. It tends to raise both HDL and LDL, and there is no clear link between saturated fat and heart disease.
Unsaturated fat is the good fat. It comes in two varieties: monounsaturated fat (olive oil, avocados, etc.), and polyunsaturated fat (fish, walnuts, etc.) Polyunsaturated fat is good for the heart, while monounsaturated fat is probably also good, but the evidence is not clear-cut.
So What’s the Takeaway?
Do NOT avoid fat altogether. Many people who went low fat ended up consuming more refined carbs instead, and the science of fat tells us that we need to fat to survive.
Substitute saturated fat with unsaturated fat. Do NOT replace with sugar and other refined carbs.
Polyunsaturated fat is better than monounsaturated fat. Both are better than saturated fat.
My advice is to eat a balanced meal, with more plants than meat. Don’t overeat.
Stay Healthy My Friends!
Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center.
Visit his website at www.3elementslifestyle.com or email at dixon@3elementslifestyle.com or call (805) 499-3030.
