The Fat Facts

The three major components of our diet are Carbohydrates, Proteins and Fats. It is normally believed that while carbohydrates and proteins provide energy and are essential for life, fats are dangerous and should be avoided. Some people go to the extent of going for a zero fat diet. That can be dangerous in fact ! It is not necessary that one should completely eliminate all fats from diet. Rather, choose the best types of fat, get the fat facts right and enjoy them in moderation.

Fat: A necessary nutrient

Fats are required by the body to function properly. Besides being energy source, fat is a nutrient that has the component required in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, dietary fat is essential for the absorption of fat-soluble vitamins - vitamins A, D, E and K - from the food into the body. Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides satiety - a sense of fullness after meals.

However, too much fat can have negative impact on health. Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. These foods add weight and excess burden on health.

Obesity is a risk factor for several diseases, including diabetes, heart disease, cancer, gallstones, sleep apnea and osteoarthritis. And too much of certain types of fat - such as saturated fat or trans fat - can increase your blood cholesterol levels and your risk of coronary artery disease.

Know the fats

Knowledge about which fats can adversely affect the blood lipid profile can substantially decrease the risk of heart disease. Saturated fat, trans-fatty acids and dietary cholesterol raise blood cholesterol. Monounsaturated fats and polyunsaturated fats don't have that effect. Some studies suggest they might even help lower LDL (bad) cholesterol slightly when eaten as part of a low-saturated-fat diet.

Saturated fats - These are the main dietary cause of high blood cholesterol. Saturated fat is found mostly in foods from animals and some plants. Saturated fats are the main cause of bad blood lipid profile.

Foods from animals - These include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol.

Foods from plants - These include coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.

Hydrogenated fats - During food processing, fats may undergo a chemical process called hydrogenation. This is common in margarine and shortening. These fats also raise blood cholesterol. Use hydrogenated fats only if they contain no more than two grams of saturated fat per tablespoon. The saturated fat content of most margarines and spreads is printed on the package or Nutrition Facts label.

Polyunsaturated and monounsaturated fats - Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found primarily in oils from plants.

Polyunsaturated fats - These include safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds, and their oils.

Monounsaturated fats - These include canola, olive and peanut oils, and avocados. Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated fats in your diet. But a moderate intake of all types of fat is best. Use polyunsaturated or monounsaturated oils - and margarines and spreads made from them - in limited amounts. This is recommended in place of using fats with a high saturated fat content, such as butter, lard or hydrogenated shortenings.

Trans fatty acids (TFAs) - - These are also commonly known as trans fats. They are formed during the process of making cooking oils, margarine, and shortening and are in commercially fried foods, baked goods, cookies, and crackers. Look and Taste Yummy…..Beware of their Trans Fatty acid content.

Some are naturally found in small amounts in some animal products, such as beef, pork, lamb, and the butterfat in butter and milk. In studies, TFAs tend to raise our total blood cholesterol. TFAs also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. One study found that the four main sources of trans fatty acids in women's diets come from margarine, meat (beef, pork, or lamb), cookies, and white bread. At this time, TFAs are not listed on nutrition labels, but that will soon change. Although it might take a couple of years to begin seeing it, the Food and Drug Administration (FDA) is now asking food manufacturers to begin labeling TFA content. And some food manufacturers are announcing they are taking TFAs out of their food.

How are trans-fatty acids harmful?

In clinical studies, TFA or hydrogenated fats tend to raise total blood cholesterol levels. Some scientists believe they raise cholesterol levels more than saturated fats. TFA also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol when used instead of cis fatty acids or natural oils. These changes may increase the risk of heart disease.

A good diet with respect to its fat composition is the one that:

• helps to either lose weight or keeps the BMI in the "healthy" range.
• is balanced overall, with foods from all food groups, with lots of delicious fruits, vegetables, whole-grains, and fat-free or low-fat milk and milk products.
• is low in saturated fat, trans fat, and cholesterol. Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

On the basis of current data, the American Heart Association recommends the following steps

• Use naturally occurring, unhydrogenated oil such as canola or olive oil when possible.
• Look for processed foods made with unhydrogenated oil rather than hydrogenated or saturated fat
• Use margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Shop for margarine with no more than 2 grams of saturated fat per tablespoon and with liquid vegetable oil as the first ingredient. Look for those labeled "trans-fat free.
• French fries, doughnuts, cookies and crackers are examples of foods that are high in TFA. Consume them infrequently.
• Limit the saturated fat in your diet. If you don't eat a lot of saturated fat, you won't be consuming a lot of TFA.
• Eat commercially fried foods and commercial baked goods infrequently. Not only are these foods very high in fat, but that fat is also likely to be much hydrogenated, meaning having lot of TFA.
• Commercial shortening and deep-frying fats will continue to be made by hydrogenation and will contain TFA. That's just one more reason to eat fried fast food infrequently.
• Include a diet and exercise regime that will help burn fat and keep the heart disease away.