Based on my reader survey, the majority of you wanted more nutrition-related information (YAY!) on the blog. Because the information presented in this post is a little science-heavy, I’ve decided to turn it into the first post of my new ‘Let’s talk nerdy’ series. I hope you find the information helpful and thought-provoking. (Please read my disclaimer regarding the nutrition-related information shared on this blog.)
Saturated fats
- Found mostly in animal fats (full-fat dairy products, red meat, poultry)
- Mostly solid at room temperature
- Fat molecules with no double bonds (That is where the term ‘saturated’ comes from – the carbons are ‘saturated’ with hydrogen (H) atoms)
WHY THEY ARE BAD:
Saturated fat increases the cholesterol in the blood, which can lead to plaque build-up and an increased risk of heart disease.
THE LOW DOWN ON CHOLESTEROL:
- Cholesterol is a waxy, fat-like substance that’s found in all cells of the body
- It is not bad. However, too much cholesterol can cause health problems
- Your body makes all the cholesterol it needs
- Cholesterol travels through your bloodstream in small packages called lipoproteins
- Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoproteins (LDL) and high-density lipoproteins (HDL).
- High levels of LDL can lead to cholesterol build-up in the arteries (which carry blood from the heart to the rest of the body)
- HDL, sometimes referred to as ‘good’ cholesterol, carries cholesterol from the rest of the body to the liver for disposal
EXAMPLES OF SATURATED FATS:
- Butter
- Cheese
- Milk
- Fatty beef
- Pork
Unsaturated fats
- Found mostly in nuts, vegetable oils and fish
- Mostly liquid at room temperature (due to kink in chain from the double bond)
- Fat molecules with one or more double bonds (ie. double bonds between carbons (C) )
WHY THEY ARE GOOD:
Can help reduce the risk of heart disease by lowering leves of LDL in the body and increasing levels of HDL
THE LOW DOWN ON MONO AND POLYUNSATURATED FATS:
- Two types of unsaturated fats: mono and polyunsaturated
- Monounsaturated fats: one double bond between carbon molecules
- Polyunsaturated fats: two or more double bonds between carbon molecules
- Polyunsaturated fats are broken down into two types: omega 3’s (the body needs and provide potential health benefits) and omega 6’s (the body also needs, but cannot produce on its own)
EXAMPLES OF MONOUNSATURATED FATS:
- Nuts
- Vegetable oils
- Canola oil
- Olive oil
- Sunflower oil
- Avocados
EXAMPLES OF POLYUNSATURATED FATS:
- Soybean oil, corn oil (omega 6’s)
- Flaxseed oil, salmon, herring, trout, walnuts, canola oil (omega 3’s)
Trans fats
- Two types: natural and unnatural (called trans fatty acids)
- Trans fatty acids: created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid
- Called ‘partially hydrogenated oil’ on ingredients list
- Mostly found in processed foods
WHY THEY ARE BAD:
Contribute to heart disease by raising levels of LDL in the body and decreasing levels of HDL
THE LOW DOWN ON TRANS FATS:
- In 2013, FDA issued a notice that trans fats are no longer generally recognized as safe (GRAS)
- Why companies use them: inexpensive to produce and last a long time
EXAMPLES OF TRANS FATS:
- Frosting
- Microwave popcorn (←ingredients for Pop Secret here)
- Packaged pies
- Frozen pizzas
- Margarines
- Coffee creamers
WHAT YOU CAN DO
- Eat a diet of fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts
- Limit red meat and sugary foods and beverages
- Avoid processed foods (cakes, cookies, muffins, etc)
- Look for “0 trans fats” on nutrition labels
- Use naturally occurring oils, such as canola or olive oil (here is a great guide for oils)
- And in the words of Michael Pollen, “Eat food, not too much, mostly plants.”
Sources: 1 // 2 // 3 // 4 // 5 // 6 // 7 // 8
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[…] note: Raw almonds are actually super good for us. They are healthy monounsaturated fats and can help reduce the amount of Low-Density Lipoprotein (LDL) (check out this → post for […]