The 'Fat Truth' -- Fat Facts and Food Sources

By 2nd Lt. Taylor J. NewmanMarch 14, 2014

National Nutrition Month
(Photo Credit: U.S. Army) VIEW ORIGINAL

March is National Nutrition Month and this year's theme is 'enjoy the taste of eating right.'

Does eating food with fat make you fat? Food labels use jargon like 'fat-free' and 'heart-healthy,' or promise to help lower your bad cholesterol if you buy and eat the product. Is fat-free healthier than full-fat items? What is the truth? Dietary fat is a very common scape-goat for popularized diet trends. Internet and media sources can blur the lines between fact and fantasy for what is healthy to eat in your diet. Food labels only begin to tell the 'fat story' however, because total fat is a broad term that covers many different types found in food. Let?'s set the record straight by defining what fat is, why our body needs it, the different types, what they do, and where they are found. At the end, you will find a list of credible resources to find more information about fat. What is the 'fat truth'?

The three main nutrients that food is made of are carbohydrate, protein, and fat. A balance between each nutrient is key for staying healthy in all areas. Carbohydrates are important for the brain, liver, and muscle tissues to use for energy. Protein is needed for repairing tissues and supporting the immune system which keeps us from getting sick. So what is fat's role in health? Fat is essential for many body processes. Every cell, the basic building block of life, has fat which gives cells their round shape and keeps them from breaking under stress from metabolism. We need fat to help absorb some vitamins from our food and to provide a cushion to protect our vital organs when we move around. When we eat too much, our body stores fat to use later as fuel. Everybody needs fat, but too much in our diet can increase the risk for many diseases. Heart disease, diabetes, high cholesterol, high blood pressure, and stroke are just some examples of negative health outcomes that are often seen with excessive overall fat intake. Daily fat intake is important, but fat comes in many forms which affect our health differently. In general, saturated and trans-fats are ones to watch out for and mono-unsaturated and poly-unsaturated fats are ones to use more often.

Saturated is a type of fat that can be made in the body; we can make enough on our own to meet basic body needs. We need some saturated fat to provide the benefits described previously, but diets high in saturated fat have been found to be hazardous for health. High bad (LDL) cholesterol and low good (HDL) cholesterol is linked to body inflammation, heart disease, and stroke. Saturated fat can impact cholesterol levels in a way which increases the risk for developing heart disease. Most forms of saturated fat raise LDL, which is not good for heart health. Food sources of saturated fat are mainly animal-based foods like meat, full-fat dairy, eggs, and butter. Some tropical oils like palm and palm kernel oil are also high in saturated fat. Substituting high fat cuts of meat like ground beef and pork sausages with leaner options like pork loins, ham, chicken, turkey, and fish may help to lower intake of saturated fat. Replacing whole milk and cheese with reduced-fat versions is a possibility. Using olive, canola, and flax seed oils instead of butter is another suggestion. Trans-fats have also been found to be hazardous to health, even more than saturated fat. Trans fats not only raise LDL but they also lower HDL, which is exactly the opposite of what healthy bodies need. A common source of trans fat is 'partially hydrogenated vegetable oils,' which is found in many fried and processed foods. All food with more than half a gram (0.5 g) of trans fat per serving must list it on the food label, so reading labels is helpful for keeping trans fat very low in your diet.

Saturated and trans fat are the types to keep low, so what types are good? This is where mono-unsaturated fat and poly-unsaturated fat come into the picture. Foods with mono and poly-unsaturated fat can help lower blood pressure. They may also lower the risk for getting heart disease by lowering LDL levels and increasing HDL levels. Mono-unsaturated fat sources are foods like avocado, almonds, and many other nuts. Olive and canola oils are also good sources. Foods with poly-unsaturated fat include walnuts, flax seed, and some cold water seafood. A type of poly-unsaturated fat, called omega-3, may be the best fat for health because of benefits on heart and brain health. The best natural sources of omega-3 are cold water fish like salmon, tuna, sardines, herring, and trout. Foods like milk, juice, cooking oils, and eggs may be fortified with omega-3. These items often have labels promoting the omega-3 content. Omega-3 supplements are very popular, but be careful. Only up to three grams per day from supplements is 'generally recognized as safe' (GRAS) by the Food and Drug Administration (FDA).

Some foods contain fat that effect health differently from what is expected based on the type of fat it contains. Examples are coconut butter/oil and omega-6 poly-unsaturated fat. Coconut oil/butter may increase both bad and good cholesterol, even though it has mostly saturated fat which normally only increases bad cholesterol. Omega-6 is poly-unsaturated fat but may increase blood pressure and increase risk for heart disease instead of decreasing inflammation and promoting healthy brain function like Omega-3. More studies are needed to explain why the effects are seen.

Including a new healthy fat choice or making a healthy substitution might be a good way to celebrate March as National Nutrition Month with your taste buds. Go to www.eatright.org, registered dietitians (RDs) official website, to find more useful information about National Nutrition Month, diet, and health. Registered dietitians are certified food and diet experts. They have science-based information for you and can help answer questions you may have. Government websites are also a good source for finding information you can trust. Some examples are www.eatright.org, www.nih.gov, www.fda.gov, and www.health.gov. Try to stay up to date with the latest information so you can make informed food and diet choices.

Learning the truth about food and diet is hard because information changes daily. The purpose of this article was to explain the health impact of dietary fat using credible information. Consuming foods with fat can be healthy. Picking a variety of foods with fat and eating the right amounts is most important. Some types of fat may be harmful for your health, while others may be health promoting. Generally, consuming a diet low in saturated and trans fats and high in mono and poly-unsaturated fats is best. Fish, nuts and seeds, lean meats, low-fat dairy, avocado, olive oil, and canola oil are fat sources that may be best for those seeking fat related health benefits. Finding credible sources about food and diet can be hard. Seeing your local registered dietitian (RD) and using science-based government websites are great places to start.

(2nd Lt. Taylor J. Newman is a Dietetic Intern at Madigan Army Medical Center in the second phase of the AMEDD Center and School U.S. Military- Graduate Program in Nutrition.)