Healthy CHOICES: Dietary fats not created equal



Healthy sources of fat

Healthy sources of fat

Fats have been portrayed as the villain in the story of health for years. The advancement of science has allowed us to learn more about the human genome and the role the diet plays in health and disease. Armed with this information, we can offer a more personalized approach to health care.

When evaluating the role that dietary fat plays in the body, it requires us to expand our knowledge and shift our mindset from what has been taught in decades past.

Simply put: Fats maintain the structure of all the cells in our bodies. The brain’s function, nervous system, and hormone balance are heavily dependent on the balance of dietary fats.

The message here is when it comes to fat you can’t make sweeping recommendations about dietary fat consumption without considering the whole health picture of each person. The prevalence of cholesterol- lowering drugs make this an even more important clinical consideration.

There are several distinct differences in various dietary fats, but two general classifications:

Trudy Moon Eisel is a chiropractic physician specializing in functional medicine. She is a certified clinical nutritionist and diplomat of the American Board of Clinical Nutrition. She can be reached at moon@swspotlight.com.

Trudy Moon Eisel is a chiropractic physician specializing in functional medicine. She is a certified clinical nutritionist and diplomat of the American Board of Clinical Nutrition. She can be reached at moon@swspotlight.com.

Saturated Fats

Saturated fats are found in coconut oil, butter, cheese, cream and high-fat meats. These are not all bad and occur naturally in many foods. Most nutrition experts recommend limiting saturated fat to less than 10% of calories a day.

Avoid the processed ones that are hydrogenated and often referred to as “trans” fats, commonly found in baked goods and fried foods. Trans fats have no known health benefits and there is no safe level of consumption. That is why they have been officially banned in the United States.

Unsaturated Fats

This group includes monosaturated fats and polyunsaturated fats. Although there is no recommended daily intake, the Institute of Medicine recommends using them as much as possible to replace saturated and trans fats.

Monounsaturated-omega 9 is found in olive oil, almonds, cashews, hazelnuts, macadamias, peanuts, pecans, pistachios, some seeds and avocados.

Polyunsaturated-omega 3 fatty acids and omega 6 fatty acids are a well-known part of this group. Sources of omega 3 fatty acids include fatty fish such as salmon, mackerel, tuna, trout and sardines, flaxseeds, walnuts, sunflower seeds, canola oil and nonhydrogenated soybean oil and algae. Sources of omega 6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut and corn oils.

Recommendations

Be vigilant and read labels rather than simply falling prey to “no fat” labels. Food manufacturers will frequently add sugar or sodium to the product in order to deliver satiety and taste while ultimately decreasing the fat.

When eating foods higher in fat, select ones that are in their most natural form with the least amount of processing. An example would be raw, unroasted, unsalted nuts.

Before embarking on a new diet, discuss it with your doctor and whether it will add to or subtract from your healthy lifestyle.

Balancing your dietary and supplemental fats can reduce inflammation and improve brain function, cardiovascular health and hormone balance.

When it comes to fats, it’s all about balance and your individual needs to achieve and maintain health.

The information in this column is not a substitute for professional medical advice.