What are fats?​​

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• Fats are one of the three major fuel sources in the body which we get from eating foods. You’ll find fats in foods like butter, oils, and the white parts on meat. Fat is also the main storage form of energy in the body, which means it is important for us to eat the right amount.

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What types of fats are there?

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• Saturated Fatty Acids

  • These types of fats are solid at room temperature, like butter. They are considered safer for us to eat and heat because these molecules are saturated with hydrogen ions which means they are more resistant to becoming harmful to us.

• Unsaturated Fatty Acids

  • This kind of fat is liquid at room temperature, for example, olive oil. These fats are most commonly found in foods because they are cheaper, but they can be more harmful to us when we heat them because they are less stable than saturated fats. These should be eaten in moderation.

• Trans Fatty Acids

  • Trans fatty acids are a type of unsaturated fatty acid, which have been chemically processed to add hydrogens, making them saturated. These fats are suggested to be avoided as they may increase the risk of atherosclerosis (the buildup of fatty material on the inner walls of blood vessels).

 

What fats are good fats?

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• Milk fats

  • These fats improve our immune function as well as have antiviral, antitumor, and antimicrobial functions.

  • Contrary to popular belief, there is no evidence to support the claim that milk fat contributes to certain health issues.

  • You can find these fats in milk, cheese, and other dairy products.

• Coconut oil

  • Coconut oil is a great alternative to olive oil when you’re cooking something on the stove.

  • It is a saturated fatty acid which means it’s less harmful for you.

  • It contains Lauric acid which reduces your risk of developing coronary artery disease and atherosclerosis.

 

What fatty foods should you avoid?

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• Processed meats

  • Foods like bacon, pepperoni, and lunch meats contain preservatives and fructose (a type of sugar), and are associated with increased rates of coronary artery disease.

 

Omega-3 vs. Omega-6:

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• Omega-6 (ω6) is an inflammatory fatty acid

  • ω6 foods include cooking oils (like sunflower, canola, and peanut oil).

  • This inflammatory effect increases swelling and can lead to atherosclerosis and damage to blood vessels.

• Omega-3 (ω3) is an anti-inflammatory fatty acid

  • Foods containing ω3 include fish and flaxseed.

  • The anti-inflammatory effect of ω3’s help to repair damaged tissues.

• The current Western diet consumes far too many ω6’s compared to ω3’s

  • The ratio is about 15:1 ω6’s to ω3’s consumed.

  • With an out-of-whack omega ratio, this puts us at higher risk of developing cancers, cardiovascular disease, osteoporosis, and inflammatory and autoimmune diseases.

  • What can we do?

    • Even out the ratio from 15:1 to 1:1 by consuming more fish and other fish products, walnuts, and chia seeds, while reducing your consumption of ω6 oils.