Eating a Healthy Diet: Fats and Oils

The Importance of Fats and Oils

Contrary to popular belief, fats are an important part of eating a healthy diet. They play many vital roles in our bodies including providing energy. In fact, muscles are fueled primarily by fat when at rest and during light activity. It also insulates our bodies and protects our organs, such as the kidneys, from injury. This nutrient is also necessary to help absorb vitamins A, D, E, and K. In addition, fat in a meal helps the food to digest more slowly, keeping the full feeling longer. It also adds flavor and texture to foods.

Now that we know how important fat is to a balanced eating plan, you may be wondering why it is left out of some weight loss programs. That is because fat is more calorically dense than carbohydrate and protein: one gram provide 9 calories, whereas carbohydrate and protein supply 4 calories per gram. A tablespoon of fat (solid or oil) contains 120 calories.

Which Varieties are Best?

There are three types of fats found in the American diet: saturated, monounsaturated, and polyunsaturated. These come in two forms: solid or liquid. Saturated fats tend to be solid at room temperature (think butter and lard), while poly- and monounsaturated types tend to be liquid at room temperature (think vegetable oils). Some examples of the monounsaturated variety are olive oil and canola oil. Some polyunsaturated types are corn, sunflower, safflower, and soybean oils. In actuality, all fats contain all three of these types. The classification as a saturated, mono-, or polyunsaturated is determined by the one that exists in the greatest concentration in that particular item.

Saturated fat can lead to high cholesterol, and is more of a contributor to high blood cholesterol than eating too much cholesterol itself. Most of our intake should be from mono- and polyunsaturated fats. The essential fatty acids, omega-3 and omega-6, are polyunsaturated that the body cannot make itself and must be taken in through the diet. They are important to immune function and vision and form vital body structures. Omega-3, specifically in fish oil, reduces the blood’s tendency to clot, lowering the risk for a heart attack.

It is highly suggested that more omega-3 be consumed than omega-6. Omega-3 fatty acids are found in canola and soybean oils, as well as fatty fish such as tuna, salmon, and sardines. Omega-6 fatty acids are found in so many foods that it usually does not take an effort to ensure adequate consumption. Mayonnaise, margarine, salad dressing, and whole grains easily give us enough.

What About Trans Fatty Acids?

Trans fatty acids have gotten a lot of press lately, replacing saturated fat as the new “bad” fat. In reality, both are dangerous to our health in that they raise LDL cholesterol levels (the “bad” cholesterol) and lower HDL cholesterol levels (the “good” cholesterol). When liquid fats are made solid, they are hydrogenated, which forms trans fatty acids. Look on food labels for “partially hydrogenated vegetable oil”; products containing this ingredient are bound to be high in trans fatty acids. Look for the most liquid form you can find: oils, spray butter or margarine, soft tub margarine. Use less stick margarine, shortening, fried foods (French fries, chicken fingers), and fried baked goods (doughnuts, pastries) – these are high in trans fats.

How Much Fat Should I Eat?

There is usually not a need to purposely add fat to an already healthy diet. Fats are found in fish, nuts, animal products, and of course butter, margarine, and oils are added to many foods. According to the new USDA guidelines, women and men should take in about six to seven teaspoons a day. Remember, this includes hidden sources, such as those already found in food, not only what is added before eating.