Dietary Fat And The WFPB Diet
When it comes to diet and losing weight, we’ve been conditioned to think that fat is bad. We’re told to eat low-fat foods or to avoid fat altogether. There is some truth to this concept, but the facts are a bit more complex than this. Some fats are good and others are not. Even the good ones can be bad if you eat too much. At the same time, a certain amount of fat is necessary for good health. Still confused? Let me break down the truth about dietary fat and its place in a WFPB diet so you can get on the right track.
What is Fat?
Let’s start with the basics. Fat is a nutrient, according to medlineplus.gov.
The body breaks down fat into smaller components called fatty acids, according to kidshealth.org. These acids are used for many important functions of the body.
Fats provide you with energy and assist with absorption of the fat-soluble vitamins such as vitamins A, D and K, according to an article in the December 2011 Newsletter from the National Institute of Health. It goes on to say that fats are important to infants and toddlers because they aid growth and development.
Medlineplus.gov states that fat aids in skin and hair health as well.
Fats are also essential to brain function. Up to 70 percent of the brain is fat, according to an article from the Wexner Medical Center of Ohio State University titled, “Boost Your Brain Power With The Right Nutrition.” Liz Weinandy, RD, author of the story, says fat is important for memory and learning.
And the body’s need for fat doesn’t end there. The body uses fat in other ways as well.
It’s clear that the body needs fat, but does the body make its own or do we need to get it from dietary sources? That depends on which type of fat we’re talking about.
Types of Fat
There are four different types of fats, says the American Heart Association, and each has its own chemical structure, physical properties and differing effects on cholesterol levels.
- Saturated Fat
This is the kind of fat found in animal foods. It tends to be solid at room temperature. As with the bodies of other animals, the human body makes all of the saturated fat that it needs, according to an article on johnmuirhealth.com titled, “The Skinny on Fat — Healthy Vs. Unhealthy”.
We do not need to get saturated fat from our diet. If we do eat a diet rich in these fats, it has a negative effect on our health — more specifically the heart. This is due to the effects that saturated fat has on cholesterol levels.
“When too much cholesterol is in the blood, the excess can get trapped in artery walls and build up….The build-up can develop into atherosclerosis, or hardening of the arteries, which can lead to coronary heart disease,” says Catherine Loria, an expert on heart health from the National Institute Of Health.
Due to its negative effects on human health, the American Heart Association recommends that no more than 6 percent of your daily calories come from saturated fat.
2. Trans-unsaturated Fat
Trans-unsaturated fat, trans fat for short, is the worst fat you can eat. It exists in two forms — naturally occurring and artificial, according to the American Heart Association (AHA).
The AHA explains that the naturally occurring trans fat is produced in the gut of some animals. Many of the animal products that are commonly eaten as part of the Western diet contain a small amount of these dangerous trans fats.
The artificial trans fats are created by adding hydrogen to oils to make them solid.
Despite the FDA’s ruling that these fats are no longer worthy of the “Generally Recognized As Safe” label, food companies still use them in their products, the AHA says. The AHA explains, that companies like this kind of fat because it gives products a longer shelf life, it is inexpensive, and it gives their products a good texture. Restaurants like partially hydrogenated fats because they can be used repeatedly in deep fryers.
Some countries and parts of the U.S. have banned them from use in eating establishments, but some areas still allow their use. Companies get around the FDA restrictions due to a loophole that allows any amount of transfat below 0.5 grams per serving to be listed as 0 grams per serving on the product’s nutritional information label.
We need to be good about avoiding processed foods and closely reading the labels of those products that we consume. Trans fats should be avoided completely. Partially hydrogenated fats can be found in baked goods and margarine, among other things, according to the AHA. Look for monoglycerides and triglycerides. These are just two fancy names for trans fat.
Essential Fatty Acids
3. Monounsaturated fat
Unlike saturated fats and trans fats, monounsaturated fat is usually liquid at room temperature and only turns solid when chilled, according to the AHA. Another way that monounsaturated fats are opposite to saturated fats is the effect they have on human health.
The AHA says that monounsaturated fats lower LDL levels. This lowers the risk of heart disease and stroke. Monounsaturated fats also contain nutrients that maintain cells and they are high in vitamin E.
Foods high in monounsaturated fat, according to the AHA, include avocados, peanuts, cashews, olives and sesame seeds. It’s important to eat these foods in limited amounts on a WFPB diet.
Oils are also high in these fats, but oil is the highest-calorie food that man eats. This is why it’s eliminated from the WFPB lifestyle.
4. Polyunsaturated fat
Polyunsaturated fat is also liquid at room temperature, but it does have a slightly different chemical structure, the AHA says. This fat also has a positive effect on human health. According to the AHA, It lowers LDL levels which lowers the risk of heart disease and stroke. The AHA also says that Polyunsaturated fats provide nutrients that help develop and maintain cells and are high in vitamin E.
Polyunsaturated fats are what provide us with omega-3 and omega-6 fatty acids, the AHA says and these fatty acids are important to many body functions.
Foods that are high in polyunsaturated fats include walnuts, flaxseed, sunflower seeds and soy, says the AHA. These are more foods that we need to keep in our diet in limited amounts.
What’s the Bottom Line?
So, the question is, what fats do we need in our diet, what fats should we avoid and are supplements necessary?
Saturated and Trans Fat
I think the information is clear on saturated fats and trans fats. Our body makes all of the saturated fat we need, says Rip Esselstyn, author of “Engine 2: The 7-Day Rescue Diet.” Consuming extra, which means any, leads to heart attacks and strokes, among other things, Esselstyn says. This is why WFPB diets don’t include any animal products.
Trans fats may be even more dangerous than saturated fats. It’s a sticky, waxy fat that clogs arteries and wreaks havoc in the body. The FDA has deemed it unsafe, as have all of our WFPB gurus. This fat should be avoided at all costs and the WFPB diet accomplishes this by banning all but the most minimally processed foods. And if you are looking at anything packaged and notice that it has trans fat in it, you should immediately put it back on the shelf.
Monounsaturated Fat
Monounsaturated fats are about as healthy as saturated fats, according to Esselstyn, and are completely unnecessary in the diet. We get all too much of it in the Standard American Diet due to the oils we consume. Since oil is removed from the WFPB diet, much of the problem is naturally eliminated. We will still get a little of this fat in the nuts and seeds that we eat. Avocados and olives are also high in this type of fat. All of these foods should be limited in your diet.
Polyunsaturated Fats (Essential fatty acids)
The final type of fat is polyunsaturated fats, also known as essential fatty acids, and this is the most important type. These are our omega-3 and omega-6 fatty acids — the fats that our body cannot produce. We must get them in our diet.
There’s no need to supplement omega-6 fats, says Dr. Will Bulsiewicz, author of “Fiber Fueled”. He explains that those who have been on the Standard American Diet will have large stores of this fat and it will take years for these stores to be depleted. Even when the stored fat does get low, you’ll still get your omega-6s from your WFPB diet in foods like nuts and seeds.
Omega-3 fatty acids, on the other hand, are the one type of fat that you should supplement, according to Dr. Michael Greger, author of “How Not To Die.” Its very important to keep the correct balance of omega 3 to omega 6 fatty acids. You should strive for a 1:1, 1:2 or 1:3 ratio.
“Too many omega-6s in your diet can cancel out the health benefits of the omega-3s,” Esselstyn says. And it’s all too easy to throw that balance off.
Esselstyn explains that even some plant foods, such as almonds, are overly high in omega-6 fatty acids. Where nuts are concerned, Esselstyn’s recommendation is to stick to consuming only walnuts. They have a healthy ratio of 1:3.
To ensure you’re getting your omega-3’s in your diet, Greger has two suggestions. First, add one tablespoon of flax meal to your meals every day. You can add it to a salad, a bowl of cereal or even a smoothie if this is something your plan allows.
The fatty acids you get from the flaxseed and a few other fat sources in your WFPB diet will allow your body to synthesize the EPA and DHA fatty acids that the body requires for many body functions, Greger says.
Secondly, to be sure you getting sufficient amounts of your omega-3s to keep your brain healthy, take a supplement. Gregor recommends 250 milligrams daily of a pollutant-free, long-chain, omega-3 supplement derived from yeast or algae.
Do these two things along with eating your one-fourth cup of nuts and seeds from Gregor’s Daily Dozen list and you’ll get all of the fats you need.
Conclusion
Fat is the nutrient that has gotten a bad reputation and it’s only partly deserving of it. While there are some very dangerous forms of fat, like saturated and trans fats, that should always be avoided for optimal health, there are other fats that are essential. Fat gives us energy, increases vitamin absorption, and is important to brain function as well as growth and development.
Our body doesn’t produce the essential fatty acids, so It’s important to get them in our diet — particularly the omega-3s and the omega-6s — and to keep them in proper balance. A few simple measures are all it takes to accomplish this including an omega-3 supplement, a tablespoon of flax and one-fourth cup of nuts and seeds. Yes, that really is all it takes. And don’t worry if you indulge now and again in some higher-fat foods. Just get right back on track with your regimen and your body won’t be any worse for the wear.
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Disclaimer: I am not a doctor or a medical professional. The information provided on the site is for educational purposes only and does not substitute for professional medical advice. Please consult your doctor before making dietary changes or using any advice given here.