Download Good Fats, Bad Fats

GOOD FATS
BAD FATS
Monounsaturated, EPA, DHA, PUFA, omega-3, omega-6, trans fat… if all the terms for fat in your
diet have you confused, you’re not alone. The fact is, nutrition scientists are uncovering a wealth of
information about the many types of fat. What’s good? What’s bad? Here’s a quick tour:
FAT IN YOUR DIET
While it sometimes gets a bad rap, fat is essential for health. We need it for energy; it carries fat-soluble vitamins like A, D, and E; and fats play
critical roles in many aspects of body functioning. Nutrition experts tell us that overall, the Western diet is too high in total fat, saturated fat,
trans fat, refined carbohydrates, and sodium. All forms of fat provide about 9 calories per gram and are the most calorically-dense types of
macronutrients (those that give us energy for life).
In broad terms, fats have traditionally been defined as saturated, polyunsaturated, and monounsaturated. The omega-fatty acids are special
types of polyunsaturated fats. Each of these categories represents a number of specific fat compounds, which vary in chemical structure and
impact on health.
Saturated fat comes primarily from animal
In fact, nutrition researchers publishing in the
sources, such as red meats, poultry, and dairy
American Journal of Clinical Nutrition (March
products (whole milk, cheese, butter, cream).
2010), after reviewing 21 research studies,
Some plant foods, such as coconut oil, are
concluded, “…there is no significant evidence
composed mostly of saturated fat. Experts in
for concluding that dietary saturated fat is
cardiovascular wellness have been telling us
associated with an increased risk of coronary
for a long time to limit intake of saturated fat
heart disease or cardiovascular disease.”
Saturated fat in the diet raises total cholesterol,
LDL (“bad”) cholesterol, and the risk of heart
disease. Some experts suggest it may also
raise the risk of diabetes.
dietary mix rather than just saturated fats for
anyone who wants to curb the risk of heart
disease and diabetes. Says the Harvard
School of Public Health, “Over time, eating
Newer research tells us that the effects of
lots of ‘fast carbs’ can raise the risk of heart
various types of saturated fat are not uniform,
disease and diabetes as much as—or more
though, and the “bad fat” reputation of
than—eating too much saturated fat.”
saturated fat may not be entirely warranted.
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Many experts are now pointing to the overall
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due to the association with cardiovascular risk.
Monounsaturated fat (MUFAs), which are often solid or semi-solid at room temperatures, are the main fat sources in olive oil, canola oil,
peanut oil, sesame oil, avocado, some nuts and seeds, beef tallow, and lard. The American Heart Association says, “Monounsaturated fats
can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke. They also provide nutrients to help
develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most
Americans need more of.”
Polyunsaturated fat comes primarily from vegetable oils, such as
Trans Fat Then there is trans fat, which is almost all the result of
safflower, soybean, and corn oil. Margarine with liquid vegetable
food processing. The trans fat in our diets appears when oils are
oil listed as the first ingredient is a great source of healthy PUFAs.
hydrogenated, e.g., to manufacture traditional stick margarine or
Some also come from fatty fish such as salmon. Nuts and seeds are
as a food processing ingredient. Trans fat is clearly linked to an
additional sources. In general, polyunsaturated fats are regarded
increased risk for cardiovascular disease and diabetes. By law, trans
by most experts as a good fat to eat. They reduce the risk of heart
fat must appear on a Nutrition Facts label. And the overall level of
disease and stroke. They may also reduce the risk of diabetes.
trans fat in our food supply has declined somewhat due to changes
Omega-3 and omega-6 are types of PUFAs.
in food processing.
Omega-3 fatty acids are resoundingly understood as “good fat”. Eating omega-3s can:
•Lower blood triglyceride levels
•Lower risk of irregular heartbeat
•Lower your risk of cardiovascular disease
•Support neurological development of a baby during pregnancy
•Lower your blood pressure
•Help relieve symptoms of depression, Alzheimer’s disease, and rheumatoid arthritis
Omega-3s exist in multiple forms. EPA and DHA, the most active forms, are among the common ones found in fatty fish, such as
salmon, tuna, herring, trout, and sardines. They are also present in eggs. ALA is the primary form of omega-3s in plant-based foods—e.g.,
This means that, while plant foods have value, fatty fish is the most effective source of omega-3s for health benefits.
Omega-6 fatty acids are found in various forms among plant and animal foods. The omega-6 fatty acids may reduce the risk of cardiovascular
disease, and may have some anti-inflammatory effects. However, there is evidence that in some circumstances, the effects may be less
positive; this area of knowledge is under intensive research. Research suggests that it’s important to keep the two types of omega fatty acids
in proportion. Eating omega-6 without significant omega-3 intake could actually damage health. Both omega-3 and omega-6 fatty acids are
considered essential nutrients, because the body can’t manufacture them without food sources.
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flaxseed, chia seeds, walnuts, and canola oil. The body converts only a tiny proportion of plant-based omega-3s into the more active forms.
THE SOLUTION?
EAT MORE OMEGA-3s,
SUGGEST MOST EXPERTS.
Medium Chain Triglyceride (MCT) is a form of fat available in coconut oil. Chemically, the fatty acid chains are shorter, and the body can
oxidize or “burn” them more readily, as compared with other forms of fat. Some research suggests eating MCT may help reduce your body fat,
but results are inconclusive right now.
Cholesterol is not really a fat, but is a waxy, fat-like substance we often think about when considering healthy eating and cardiovascular risk.
Says the Harvard School of Public Health, “For most people dietary cholesterol isn’t nearly the villain it’s been portrayed to be.” While LDL or
“bad” cholesterol is linked to heart disease, blood levels of LDL do not relate directly to the cholesterol you eat. The body also makes cholesterol.
Meanwhile, additional genetic, lifestyle, and dietary factors influence LDL.
Own the yolk: One food people used to avoid for heart health is egg yolks. The tide has changed, as nutrition research is unscrambling
the dietary cholesterol myth. According to Harvard Medical School, “The only large study to look at the impact of egg consumption on heart
disease—not on cholesterol levels or other intermediaries—found no connection between the two.” The American Heart Association now
recommends that an egg yolk can be part of a healthy eating plan every day. In fact, 43% of the protein in an egg comes from the yolk. So, too,
do many other nutrients, like iron, choline, vitamin D, and healthful omega-3s. The American Heart Association announced in 2012 that egg
yolks can help prevent stroke due to their vitamin D content.
GOOD ADVICE
How can you put all the science together? Here are some key points from expert guidance:
•Recognize that fat delivers nutrition and you don’t need (or want) to avoid fat.
Current recommendations suggest 20-35% of your calories should come from fat (up to 10% as saturated fat).
•Any time you reduce fat, be careful not to replace it with refined carbohydrates and processed foods.
•Focus on the type of fat you choose.
•Choose liquid fats over solid fats. For example, olive oil is liquid at room temperature and a healthy choice.
•Choose healthy fats, such as fatty fish that are rich in omega-3s, other polyunsaturated fats, and monounsaturated fats.
•Include nuts and seeds in your diet—but don’t overdo it, as they are also high in calories.
•Choose low-fat or nonfat dairy products.
•Replace meat servings with fatty fish such as salmon, or legumes and nuts, at least twice a week.
For references and more nutrition resources, visit SafeEggs.com/RDN
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•Avoid trans fat.
Smoked Salmon Salad
with Dilled Béarnaise Dressing
Makes 4 servings
Try this recipe for a healthy meal. The salmon gives it a healthy daily
dose of omega-3 fatty acid (1.7 grams per serving). At 350 calories,
each serving also gives you 37 grams of protein and vitamin A, iron,
B vitamins, and fiber. Enjoy raw egg yolks in this recipe when you use
Davidson’s Safest Choice® pasteurized eggs. They’re safe—even raw.
Ingredients
10 oz Mixed salad greens
8 oz Thinly sliced smoked salmon, cut into bite-sized pieces
2 Tbsp Capers, drained
1/2 c Red onion, sliced
2 Tbsp Butter
Preparation
1. For the salad, divide salad greens among four plates. Arrange other
ingredients on top.
2. For the dressing, melt the butter over medium heat in a small pan.
When it is melted, add shallots and cook until soft, about 3 minutes.
3. Add the wine and vinegar and bring to a boil, cooking until reduced
by half.
4. Scrape mixture into blender. Add egg yolks and blend.
5. Add lemon juice, mustard, and oil and blend until smooth.
1 Shallot, minced
6. Season with salt and pepper, then stir in chopped dill.
2 Davidson’s Safest Choice® pasteurized egg yolks
7. Drizzle salads with dressing and serve, passing any remaining
1/4 c Dry white wine
1 Tbsp Freshly squeezed lemon juice
1 tsp Mustard powder
dressing at the table.
Visit SafeEggs.com for more recipes and nutrition info
2 Tbsp Olive or vegetable oil
Promote health and wellness with this simple nutritional choice:
Davidson’s Safest Choice® pasteurized eggs. They’re the perfect food
for protein, iron, vitamins A, D, and E, choline, and antioxidants.
Discover the special benefits for every stage of life. And, enjoy the
food-safe peace of mind you get from pasteurized eggs. Use them
any way you’d like!
Visit SafeEggs.com
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Salt and pepper to taste