Let's Talk FAT

I LOVE this topic, so let’s get to it, shall we?

Most people carry the mentality that “fat” is BAD.  Real bad, like coronary clogging, heart disease kind of bad or saddlebag, booty bag kind of bad.  Okay, I just made up the booty bag part.  You get the idea though.  So bad, that we went through a couple decades of fat-free food mania; low fat this and low fat that.  And after all that, people got fatter.  And yet, heart diseases presently top the list as the #1 disease in America (coronary heart disease alone is responsible for 26% of deaths). Cancer ranks #2 and strokes rank #3.  Low fat was not the cure. In fact, it may be to blame.  (I’m being polite here, but stay with me.)

So this begs the question:

Where did this mindset come from anyway? 

If you see items like this, RUN.  RUN far, far away.
Photo via

Let’s talk about a man named Ancel Keys.  In the 50s, heart disease was increasing at an alarming rate and was the leading cause of deaths in America. It was practically non-existent prior to 1920.  This researcher proposed that there is a direct relationship between the amount of saturated fat and cholesterol in the diet and rates of coronary heart disease.  There were several studies during this time that posed various view points on the rate of heart disease, but the media gave Mr. Keys’ research an enormous amount of attention.  The amount of cigarette smoking, heavy drinking, lack of exercise and other lifestyle factors during that time period weren’t taken in consideration or weren't "worthy" of the media's attention.  Instead, saturated fat took the rap.  The food industry quickly jumped on the band wagon to offer low-fat and fat-free products to soothe the worries of Americans.

The Framingham Heart Study

There was also a very fascinating study in 1948 called the Framingham Heart Study which sought out to support Ancel Keys' hypothesis and ended up (40 years later) uncovering something very intriguing, and something that remains a major point of controversy today: during this time period, people ate less traditional animal fats (like butter) and began eating more unsaturated fats like margarine, refined oils, flours and sugars.  Those who ate more whole food fats, were healthier with lower rates of heart disease and cholesterol and those on low-fat diets, that ate the refined oils had higher rates of morbidity (death). 

Not only that, most people cannot sustain a fat-free diet; studies show people on these diets feel deprived, lethargic and depressed.  I can’t imagine being on a fat-free diet… I’m feeling depressed just thinking about it.

It’s Your Decision

There are many studies on this topic, advocating both view points.  It’s up to you to do your research, draw your own conclusions and do what is right for you and your family.  I encourage you to do so.  It’s pretty safe to say we can’t rely on the media to guide us on what to eat or that we can't just mosey through the grocery stores without reading labels.  Today, we need to be informed and we have to work rather hard to sort through all the information and misinformation. I wish it were more simple.  It should be damn it. 

A Helpful Rule of Thumb

One rule of thumb that helps me decide what to eat is this question:  
What were our ancestors eating 100+ years ago? 

They were eating whole foods, fresh fruit, vegetables, whole grains.  They were eating foods local to their environment/indigenous diets.  They were eating many parts of the animal.  They were cooking their food in butter and lard.  And they were remarkably healthier than we are today. 

They were not eating: margarine, hydrogenated oils (soy bean, corn, palm).  They didn’t have to wonder if foods were treated with pesticides and other harmful chemicals; or if the food was genetically modified / genetically engineered food (GMO or GE) --- or worse, that the food was genetically modified but the label didn't say that.  Because who would want food that is “modified” in a laboratory when you can simply pick a fresh strawberry out of the garden in the peak of season?  

I get that life was way different back then and we all don’t have strawberry gardens in our backyards, but it is a good point to consider, no?

So I ask, is all fat bad?

Here’s the skinny on fat and a limited list of what it does in our bodies and for our bodies:

·         Cells: ~50% of our cell structure are made of fat and cholesterol, the phospholipid bi-layer; good fats play a vital role in cell integrity

·         Brain: your brain is 2/3 fat; you need fatty acids to build brain cells

·         Nervous System: the myelin sheaths that cover your neurons to send signals through your body are 70% fat

·         Supports cognition and mental health

·         Heart: the heart draws on fat reserves in times of stress

·         Gut health: fatty acids in our large intestines keep harmful bacteria away

·         Immune health: good fats strengthen the immune system

·         Cholesterol: good cholesterol helps prevent against cancer and heart disease

·         Breast milk: one of the most nutritious solutions on the earth, is at least 50% fat and contains cholesterol (good fats are essential for nursing moms and children in the prime years of growth)

·         Important vitamins that our body needs to function every day are fat-soluble: A, D, E and K (hormone regulation, heart health, cell repair, blot clotting, etc.)

·         Fats are absorbed more slowly and allow us to feel full for longer; they help with satiety

·         I’d be remiss if I didn’t say that a little fat on the bones helps to keep us warm!  It plays a major role in protecting our organs, absorbing shock and insulating.  Also, if we were in a famine, well you know who would be warmer and have better chances of survival don’t ya? 

What are GOOD FATS:

When you think “good fats” think foods rich in omega-3s from fatty fish, from walnuts, flax seeds, chia seeds, sea vegetables, leafy greens; also other sources of good fats are nuts and seeds like almonds, pecans, pumpkin seeds, macadamia nuts; foods from grass fed/pastured animals like cheese, milk, eggs, butter and meat; also, coconut, avocado, olives. 

Chart via

Read labels and try your best to avoid foods that contain:

·         hydrogenated fat

·         partially hydrogenated fat

·         poly-unsaturated oils

·         trans fats

·         soft margarines and spreads

·         oils that have gone bad and smell rancid

·         dairy and animals products that are not organic, grassfed/pastured/free range

Here are some healthy and safe cooking fats to use in the kitchen:

·         organic pastured butter (stay tuned for a special post on butter)

·         organic extra virgin olive oil 

·         ghee (clarified butter)

·         organic coconut oil

·         organic unrefined sesame oil 

·         organic safflower or sunflower oils (for occasional use)

Here’s what I am NOT saying:

Eat as much fat as you like and you’ll be healthy.  Being overweight is ok.

Here’s what I am saying:

Choose good quality fats. 

And finally, walk out from underneath the fear that saturated fats are directly related to heart disease and other chronic conditions.  Cholesterol in foods do not directly correlate to high serum cholesterol levels (LDL).  Lifestyle choices, genetic factors, regular exercise, eating in moderation, choosing whole and unrefined foods all play a role.  Know that eating good fats, grass-fed/pastured products and whole foods reduce your risk of these chronic diseases and can not only promote health, but are necessary for health.  There is not a perfect formula.  However, if you start by incorporating good fats into your diet, not only will your food taste better (amen to that) but it’s one HUGE thing you can do to nourish yourself and take charge of your health.  I'll be posting recipes with some of these "good fats" in the near future.


Did you know fat played so many important roles in our bodies?  I'd love to hear what you think.

Note: This post is written for the general population for information purposes only so if you have an existing health condition or concerns about your diet, then you may consider contacting your physician.

References:

www.eatwild.com

http://www.framinghamheartstudy.org/

http://www.fi.edu/learn/brain/fats.html

http://www.westonaprice.org/
http://www.cdc.gov/nchs/fastats/lcod.htm